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  1. #1
    Registered User Savanovic's Avatar
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    Lyle Mcdonald's generic bulking VS hitting each muscle group twice a week

    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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  2. #2
    Phat benjobb's Avatar
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    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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  3. #3
    Registered User Savanovic's Avatar
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    Savanovic is offline
    Originally Posted by benjobb View Post
    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.
    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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  4. #4
    Registered User Vaylor's Avatar
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    Vaylor is offline
    Originally Posted by Savanovic View Post
    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.
    Not sure how that is hitting the muscles twice a week, but you should do Lyle's program instead.
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  5. #5
    Registered User Savanovic's Avatar
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    Savanovic is offline
    Originally Posted by Vaylor View Post
    Not sure how that is hitting the muscles twice a week, but you should do Lyle's program instead.
    well i came in wrong, its actually a "rotation" not hitting muscles twice a week...sorry my bad.
    so Lyle's program will be more beneficial for me? how long should i do it until i change to another split?
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  6. #6
    Registered User Vaylor's Avatar
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    Vaylor is offline
    Assuming your goals are just plain aesthetics, continue running it until you get bored or can no longer add weight to your lifts. Whichever comes first.
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