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-   -   is this a good bulking program? (http://www.bodybuilding.net/training/is-this-a-good-bulking-program-14878.html)

fqqs 01-17-2012 11:35 PM

is this a good bulking program?
 
Mon- Pull:
deadlift 3 x 5
BB row 3 x 5-8
Pullups 3 x 8
DB rows 3 x 10
Incline DB curls 3 x 10

Wed- Push:
Flat bench 3 x 5
Incline db bench 3 x 8-10
military press 3 x 8
dips(weighted) 3 x 5-10
inc db flyes 3 x 10
inc bb french press 3 x 10

Fri- Legs/Abs
Front squat 3 x 5
Bulgarian split squat w/ dbs 3 x 10
Leg curls 3 x 10
Single leg calf raise /w dip belt 3 x 10
Hanging leg raises 3 x 10
Renegade row 3 x 5

I still want to bulk. Just need a solid routine, but i consider myself still as an intermediate so I seek for any advice from more advanced ppl. Thank you! Sory for my english

fqqs 01-18-2012 09:45 AM

and do you think i should take every set to failure? some people say so... at the moment im reaching failure only on last set. 2 preceding sets are hard, but 1-2 reps shy of concentric failure. i find that if i go to failure in 1st set, my later sets are much worse and i overall do less workload that way.

iron_worker 01-18-2012 11:32 AM

DO NOT FAIL ON EVERY SET! That is terrible advice. I don't even think you should be trying to fail on your last set. Going to absolute failure is very tough to recover from. That isn't to say you should never fail because obviously you should be pushing yourself to the limit but I think it is key to get as close as possible without actually failing.

You've got a lot of exercises and volume there. Doing flat, incline, and MP all in one day seems a bit excessive ... although a lot of people do it. If anything I would trim your program down to the basics. Shoot for 3-4 exercises per day.

If you want to bulk you should be:

1) Eating a lot
2) Sleeping a lot
3) Using high volume

Personally, I don't like to sacrifice strength gains just for a little added size gain so I focus on my strength sets first and then drop the weight back afterwards to rack up some volume. Check out my journal to see what I've been up to lately.

IW

fqqs 01-18-2012 11:41 AM

I'll check, thanks

but when it comes to my actual workout, as you can see the first exercises each day are mainly strength oriented. and then i added another assistance exercises like pullups rows dips etc. i just wanted to gain as much strength as i can i 3 main exercises and then use a bit of volume to add hypertrophy. but i dont know if it is a good approach

DevonDudeman 01-18-2012 02:27 PM

Quote:

Originally Posted by fqqs (Post 91861)
and do you think i should take every set to failure? some people say so... at the moment im reaching failure only on last set. 2 preceding sets are hard, but 1-2 reps shy of concentric failure. i find that if i go to failure in 1st set, my later sets are much worse and i overall do less workload that way.

iron worker has great points. But you'll find out what works with you as you do it. That does seem a bit excessive, but only you can say if it's just enough or too much, etc.

Try this out for a month and see what happens. Your program should change every few weeks or so anyway.

DevonDudeman 01-18-2012 02:28 PM

Quote:

Originally Posted by fqqs (Post 91855)
Mon- Pull:
deadlift 3 x 5
BB row 3 x 5-8
Pullups 3 x 8
DB rows 3 x 10
Incline DB curls 3 x 10

Wed- Push:
Flat bench 3 x 5
Incline db bench 3 x 8-10
military press 3 x 8
dips(weighted) 3 x 5-10
inc db flyes 3 x 10
inc bb french press 3 x 10

Fri- Legs/Abs
Front squat 3 x 5
Bulgarian split squat w/ dbs 3 x 10
Leg curls 3 x 10
Single leg calf raise /w dip belt 3 x 10
Hanging leg raises 3 x 10
Renegade row 3 x 5

I still want to bulk. Just need a solid routine, but i consider myself still as an intermediate so I seek for any advice from more advanced ppl. Thank you! Sory for my english


What's your diet look like?
and hydration?
and sleep pattern?

You'll need to eat a lot, sleep a lot, hydrate a lot.

irondog19 01-19-2012 07:59 PM

A lot of your "bulking" is going to be coming from your diet and sleep patterns! Make sure if you're lifting as heavy that you give yourself enough recovery time so you're not doing more damage than good!

it took me awhile to understand how my body adapts to training and dieting for bulking. Make sure you get enough calories, protein and carbs for your body's needs! Otherwise you're just wasting your time!

cheers


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