Optimal bulking routine for someone with unlimited time

[Cruceuz]

Hi,

I've been lifting on and off for the past 7-8 years. There hasn't been much working out during this year as I've been working 80-hour weeks since January. As a consequence, I've been losing some weight and strength. However, I will now be completely free until June 2023 when I begin working again. I figured it would be a great time to put a lot of time into working out. I have a pretty good idea of how to set up workout programs. However, I would appreciate input on volume and frequency. Given that I will be able to optimize nutrition, sleep, and recovery when I am completely free, how hard can I go on volume and frequency?

[Spanishdream]

Fierce 5 if you're bulking. The main thread is a sticky here. It's very quick progression. Sounds ideal for you.

[TAWS6]

The Fierce 5 programs keep things pretty simple. Everything is already built in. Volume, frequency and progression is optimal depending on your level of advancement. I’d start with the novice routine and eventually move on to the intermediate upper lower. There’s an advanced routine as well but not many people need it. Similar to phat.

[air2fakie]

Rather than working out a bunch for the next 6 months and continuing your on & off routine that you've been doing for years, I suggest just doing a program & developing a schedule/habits that you can sustain when you're working too. You can still train regularly when working 80-hour weeks, even if your sleep, nutrition, etc. isn't "optimal".

IMO that's much better than trying to "go hard on volume & frequency" for half a year then doing nothing for a year, repeat, etc.

[SuicideGripMe]

It depends on you. I would argue that there are many good routines out there, just need to find one that fits your physiology and psychology.

Fierce 5 might be the best routine for you physically, but if you hate it and don't put effort into it because of it... then it's far from optimal.

I'd answer these questions....

Are you interested more in size or strength?
Do you prefer intensity or volume?
Do you like fullbody training?
How often do you like to hit a muscle per week?
Do you have any injuries or health issues?
Do you suffer from training ADD?

[401Delta]

Gtl

[GrouchyUSMC]

20 rep squat routine, as you will have optimal recovery. You could fit in two 12 week blocks with a week off in between if you got busy by the end of the year.

[CollegeBoy12]

Rather than working out a bunch for the next 6 months and continuing your on & off routine that you've been doing for years, I suggest just doing a program & developing a schedule/habits that you can sustain when you're working too. You can still train regularly when working 80-hour weeks, even if your sleep, nutrition, etc. isn't "optimal".

IMO that's much better than trying to "go hard on volume & frequency" for half a year then doing nothing for a year, repeat, etc.

This. The problem is that burnout creeps up fast.

I think a reasonable approach is to do what you can be consistent with, and maybe add a little extra volume during this period. I'd suggest an upper/lower, but a push pull legs can also work if you were dead set on doing it. Hit muscles 2x/week, one set of workouts geared more towards strength, the other a little more towards hypertrophy. See lyle's generic bulking routine for an example, and perhaps push the second workout into higher rep ranges (10-15). This keeps things fun, and the blend of hypertrophy/strength work synergistically to improve each other.

[Cruceuz]

It depends on you. I would argue that there are many good routines out there, just need to find one that fits your physiology and psychology.

Fierce 5 might be the best routine for you physically, but if you hate it and don't put effort into it because of it... then it's far from optimal.

I'd answer these questions....

Are you interested more in size or strength?
Do you prefer intensity or volume?
Do you like fullbody training?
How often do you like to hit a muscle per week?
Do you have any injuries or health issues?
Do you suffer from training ADD?

Purely interested in size. I do prefer volume over intensity as I find that I focus too much on strength when going lower in the rep range. Not a big fan of fullbody training as the sessions become very long and focus is low towards the end after multiple heavy compounds. I like to hit a muscle 2-3 times per week. Prior back injury, so should stay away from deadlifting but otherwise all good.

[TolerantLactose]

Given that I will be able to optimize nutrition, sleep, and recovery when I am completely free

There's little point in "optimizing" unless you're competing. You're more likely to burn out and fail given your history (which is like 99% of people).