Starting my first bulk in 5+ years.

[delinx32]

Abridged Personal History:
I used to work out a ton(7 years ago), then I quit. I got fat. I spent the beginning of this year cutting. Now I'm not fat, I'm skinny, so I want to bulk. I've been doing the same solid split for about 3 months, so its time for a change. Monday, I want a new bulking program, to maximize my size/strength gains. I'm sure that my current program in inadequate, and my body is probably used to it by now.

Current 3 day split, all exercises are 3X7s, normally I only warm up with compound muscle group warmups, usually doing a 2X12 on my first compound before going into the 3x7.

Monday - chest/tri
DB Bench press(alternate incline+flat weekly)
DB Pec Fly
DB French Press
DB Straight arm pullover
DB Tri Ext
Military Press

Wednesday - Back/Bi
Pullups
Alt DB Curl
BB curl
Lat raise front
Lat raise side(superset with front)
Standing DB row
Bentover DB row
21s

Friday - leg
Squat
Leg press machine
Leg extension machine
Calf raise

Off days are light cardio.

Can anyone recommend a decent bulking program to replace this? A less than 1 hour routine would be best for me, but if I have to workout longer, then I will adjust my schedule.

My upper body lifts are currently fairly pathetic, and I need to get significant strength gains there.

Also, its been a very very long time, can someone refresh my memory on how to figure out 1rep max?

[sickwitit88]

i never really got the whole concept of bulking or cutting, honestly just eat the recommended number of calories and #/#/# ratio % for your body weight and body fat and you should see nice lean muscle gains, honestly unless you look like an ethopian there is no need to "bulk", i've tried bulking cause i was and still am pretty skinny and all it does is give you love handles and stomach pudge even if you do heavy resistance training 4-5 times a week, like i said just eat the recommended number of calories for your body and you will still get lean muscle gains and burn fat

[delinx32]

That's solid advice for the nutrition. I was actually planning that anyway, but I was going to allow myself more cheats than my cut. Any advice on a lifting program though? I'd really like something that's going to give me decent gains.

[lil_lloyd]

go to www.ast-ss.com this will tyell u evyerthing u need to know about how lift weight and all im talking pack on mass dont belive the I.C.E. B.S.
with(supersets,pre-exhusting,etc) that **** dont do nonthing for ur muscles go to www.ast-ss.com and READ EVERY BIT OF INFO. if u want info without going to the web site im here so just private message me r something cause some time i cant find the same topic cause so many be new!!!

[Blown00Mustang]

Look at the Bill Star 5x5 program, as well as the modified Westside Barbell programs that are floating around. You can find info on these programs here on bb.com, iron adict.com, etc. When you are more advanced check out the doggcrapp (DC) system.