I have been lifting for 5 months now, but never bulked...all cutting because i was one big fatass.
so now i'm starting to bulk and i am wondering which workout routine will give me better results?
Lyle Mcdonald's generic bulking:
Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′
Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′
Wednesday: off
Thursday:
deadlift: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′
friday:
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′
saturday: off
sunday: off
should i follow this or should i hit my muscles twice a week?
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07-26-2013, 05:24 PM #1
Lyle Mcdonald's generic bulking VS hitting each muscle group twice a week
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07-26-2013, 05:27 PM #2
Doesn't this program hit muscles twice a week? And you seem to have forgotten to give us your alternative/current program lol, so we don't know what to compare it to.
Always learning.
(For 5 reps)
Squat - 110kg
Deadlift- 115kg
Bench Press - 65kg
Overhead Press - 47.5kg
Doing Starting Strength by JasonDB/IceCreamFitness, check out my log: http://forum.bodybuilding.com/showthread.php?t=148385953
Check out my youtube page too: youtube.com/thebofitness
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07-26-2013, 05:31 PM #3
my current workout routine is BS since i made it myself, so I didn't even bother posting lol ( lame routine with hitting muscles once a week ) pretty much something like mhm today is chest day lets do 4 random chest exercises.
by hitting muscles twice a week i mean:
day1: chest / triceps
day2: back/biceps
day4: legs/shoulders
day5: off
day6:repeat.
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07-26-2013, 05:36 PM #4
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07-26-2013, 05:39 PM #5
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07-26-2013, 06:21 PM #6
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