Goal: Eat Big Lift Big Hopefully Get Big.
Guys looking to pack on the muscle this program was made for me by an armature body builder when I was in the states. What do you think of it for bulking.
Every exercise will be completed within a 4 set range with 6-8 reps for Primary movements initialled (P) and 8-10 reps for Secondary movements (S).
There will be 60 seconds rest period between each set.
Day 1 : LEGS
Straight Leg Dead lift: S
Calf Raises: S
Day 2 : BACK
Wide Grip Pull Ups: S
Dead Lift: P
Barbel Row: P
Seated Row: S
Dumbbell Row: P
DAY 3 : CHEST & BICEPS
Bench Press: P
Incline Press: P
Flat Flies: S
Straight Bar Curl: P
Incline Dumbbell Curls: S
EZ Curl: S
DAY 4 : SHOULDERS & TRICEPS
Seated Military Press: P
Seated Behind The Neck Press: P
Rear Dealt Flys: S
Lateral Raises: S
Rope Extensions + Split: S
Skull Crushers: P
I aim to hit these numbers daily.
CALORIES = 3500
PROTEIN = 300g
CARBS = 300g
FATS I dont now how much i should be consuming to be honest.
Any help is appreciated thanks guys.
12-29-2012, 04:14 PM #1
Resistance & Strength Training for Bulking Opinions wanted...
12-29-2012, 05:55 PM #2
Looks a hell of a lot better than most of the stuff posted.
Now you just need a rational system of progression, ie adding weight to the bar regularly. Thus if you get your 8 reps in decent form for squats, add 5lbs(or 2.5kg on a kilo set) next time as a reward. Keep that up for months on end and you'll see progress.
Are you flexible enough for those behind the neck presses?
I can only press behind the head from about the level of the ears when doing Bradford Presses due to messed up shoulders. From the clavicles/shoulders in front is no problem.Beginners:
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
12-30-2012, 05:07 AM #3
12-30-2012, 06:52 AM #4
Your program looks ok, quite a bit of work, not 100% but should those deadlifts be before leg extensions and before pull ups.
Also 3 sets of rows is a little much isn't it? Maybe drop one and do something different like weighted hypers.
Again I think these are good ideas but I am no professional
Edit: not that it is harmful but depending on your weight 300g of protein is overkill. I'm 151lbs and consume 170g tops usually.
12-30-2012, 07:01 AM #5Retired Marine
Kickboxer/ muay thai
1st Dan tang soo do
"For me, the barbell provides a job that feeds me and my family. I should do it every day, simply must, because it is my job, I have no other." - Dmitri Klokov
Strong Six Program : Blue Collar Training