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  1. #1
    Registered User Kev2200's Avatar
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    Smile Bulking routine????

    So I’m fairly new to bulking and consistently going to the gym. It’s been a little over three weeks since I’ve started going to the gym and hitting my macros consistently. IM 5’7 starting at 170. A little bit of a skinny fat complexion.. I use rivalus clean gainer protein shake after my workouts and before bed. I’m not a big vegetable guy, but I do eat loads of chicken and rice along with bananas and strawberries with my shake. And for breakfast I usually do oatmeal with scrambled eggs and whole wheat toast. My routine is basically
    Monday- triceps , shoulders , back
    Tuesday- chest , biceps
    Wednesday-core, lower body and legs+cardio
    Thursday-triceps , shoulders, back
    Friday-chest , biceps
    Saturday and Sunday-REST

    So my question is , am I doing this right so far??? I really don’t want to waste my own time. Please help (btw I’m 20)
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  2. #2
    Registered User Filmbuff81's Avatar
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    You don’t need a mass gainer. Just eat more real food.

    Just don’t gain to quickly. If you’re skinny fat, why not just focus on good eating habits around maintenance. You’ll probably get close to the same results without as much risk for obscene fat gain.

    You also just listed a body part split without any other info about it so I’ll refrain from that for now.
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    Regarding your split, I'd change it up to monday & thursday working chest, shoulders and tris, with tuesday & friday working back and biceps. And do yourself a favor by benching the mass gainers, they're going to give you more fat than muscle. Just double scoop some average run of the mill protein powder on training days and you'll be fine
    IT'S STILL YO MUTHA F**KIN SET....
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  4. #4
    proton shakez spicewood1990's Avatar
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    Progressively overload weights whilst eating enough food to gain body weight and you're doing alright
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  5. #5
    Registered User Kev2200's Avatar
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    Smile

    Okay thank you guys much appreciated, like I said I’m fairly new so I’ll definitely switch up my splits a bit and refrain from mass gainers and see what the next month or so brings me. I’ll be doing a before and after soon by then
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  6. #6
    Registered User Nelg1993's Avatar
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    I made my best gains doing a very simple program (125lbs to 170lbs):

    Squat 3x10 + 1x amrap
    Bench 3x10 + 1x amrap
    Pull-ups with rep progression system
    Overhead press 3x10
    Rows 3x10
    Barbell curl 3x10

    For squat and bench ramp up the weight every set and the last set try to hit 10 reps. Keep using the same weight on the last set until you get 10 reps, then up the weight (1-2 reps from failure).

    Pull-ups e.g. week 1 10 reps (doesn’t matter how many sets you need). Week 2 12 reps, week 3 14 reps.. Etc. Eventually you’ll be able to get more reps in a single set.

    Ohp and rows: just get in 3x10 supersets with the same weight, 1-2 reps from failure. Same for bb curl.

    Do this routine, take 2 days rest, repeat.

    As far as food goes, don’t worry too much about macros yet. Eat 3 solid meals a day, try to eat nutritious foods and get protein in with every meal (about 30-40 grams). Have 1-2 snacks with protein a day.

    Don’t overcomplicate things when starting out.
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