Hi guys,
I'm considering switching to Lyle's generic bulk routine. Wanted to talk feedback on the program from those of you who've run it. I have a couple questions.
How did you like it? How many times a week did you workout (this routine is typically 3 or 4 times)? Did you make any tweaks to the program? Also, did you do standard deadlifts or stiff legged?
Thanks in advance
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09-27-2011, 10:01 AM #1
Lyle McDonald Generic Bulk Routine Experiences & Modifications
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09-27-2011, 10:03 AM #2
- Join Date: Jun 2011
- Location: Utica, Michigan, United States
- Age: 48
- Posts: 3,058
- Rep Power: 19532
If you're going to follow a specific program...I'd stick to the program. Usually making tweaks means you're deviating from a proven program, that has worked for many folks. Personally, I do the 5/3/1 routine with maximum accessory exercises, and have yet to try Lyle's routine. Good luck if you try it!
Second Bulk Underway...
07/09 - 194.00
09/17 - 190.00
09/24 -
10/01 -
Follow my evolution @ http://forum.bodybuilding.com/showthread.php?t=139784033
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09-27-2011, 12:52 PM #3
Yah I was planning on sticking to most of the program. He says the following himself so was curious what others have done:
"For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12 "
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′
Wed rest,
Thurs: Upper
Fri: Lower
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09-27-2011, 03:55 PM #4
Here is a FAQ section that may help:
Sorry apparently I do not have enough posts to attach a link. But, if you search under Lyle McDonald generic bulking there is a FAQ at jcdfitness that should answer most of your questions.
I personally am doing this while cutting 4 days a week I had to reduce volume on the lower days as it felt like too much. I do essentially Squats and Romanian deadlifts on Mondays and Trap bar deads and leg curls on Thursday. I am cutting so between cardio and reduced cals this is about all my legs can take.
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09-27-2011, 04:09 PM #5
- Join Date: Apr 2008
- Location: United Kingdom (Great Britain)
- Posts: 3,464
- Rep Power: 9194
This is kinda what I do, but i am also cutting, but any changes i have made are around injuries and timing. If do typically 3 days. I'll either continue the rotation, but recently I have dropped the 2nd lower work out as I have lower back injuries and am doing a lot of running at the moment
I find it really enjoyableSaying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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09-27-2011, 04:14 PM #6
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09-27-2011, 04:48 PM #7
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09-27-2011, 04:58 PM #8
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09-27-2011, 05:48 PM #9
- Join Date: Apr 2008
- Location: United Kingdom (Great Britain)
- Posts: 3,464
- Rep Power: 9194
what i used to do andis probably better advice
L1
Deads
Leg press
**assistance execise**
calves
L2
Squat
RDL
***assitance exercise**
calves
chose the assistance for your weakness and preferences. Or skip altogether. Things like GHRs, leg curls, lunges, famer walkers etc I go a busy gym so i had a plan, but if what I wanted to use was busy i'd grab something else.Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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09-29-2011, 02:02 PM #10
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