Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 02-06-2012, 04:19 PM   #1
fqqs
Junior Member
New Brawn
Points: 542, Level: 10 Points: 542, Level: 10 Points: 542, Level: 10
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2011
Posts: 19
Reputation: 35
fqqs is off to a bad start
Default my current routine - bulking

1
chest flat bench 3x6-8
incline bench 3x6-8
flies 3x8-10
leaning forward dips 3x6-8
triceps
cg bench 3x8-10
lyingtricep extensions3x8-10
biceps
bb curl 3x6-8
concentration curls 3x8-10
abs


2
legs
squats (barbell on upper chest) 3x6-8
walking lunges 3x15 each leg
leg extensions 3x20-25
lying leg curls 4x8-10
calves
standing calve raises4x10-15
forearms


3
back dead lift 3x6-8
pullups 3x8-10
bb row 3x8-10
db row 3x8-10
shoulders rear delt raises 3x8-10
shrugs 3x6-8
military press 3x6-8
laterals 3x8-10


all sets above are very hard, but not to failure. ie if i struggle very hard with last rep or my form goes down i dont do the next one...if i excess the upper limit of rep range during given set ill add weight for next set..

from time to time ill add some rest pause or drop sets...


3-4 times a week depending on recovery and my schedule...
fqqs is offline   Reply With Quote
Sponsored Links
Old 02-06-2012, 04:40 PM   #2
TitanCT
Manlet of Malice
Max Brawn
Points: 10,355, Level: 67 Points: 10,355, Level: 67 Points: 10,355, Level: 67
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2010
Location: CT
Posts: 1,415
Reputation: 110787
TitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master member
Default

i wouldnt do that.
TitanCT is offline   Reply With Quote
Old 02-08-2012, 03:04 AM   #3
fqqs
Junior Member
New Brawn
Points: 542, Level: 10 Points: 542, Level: 10 Points: 542, Level: 10
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2011
Posts: 19
Reputation: 35
fqqs is off to a bad start
Default

Quote:
Originally Posted by TitanCT View Post
i wouldnt do that.
i also found this routine on mastover's site:

MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
Incline DB Press 4x6-10 switch to FLAT BARBELL
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Seated Calf Raise 2x15
Standing Calf Raise 2x10


i must admit that since now i was doing kind of routine that i did straight sets and when i was ablo to complete 4 sets 6 reps with given weight i upped weight next workout. so only last set was very hard for me (but previous ones a bit less). so i got to rethink this yes? i should push all sets for max and add also some dropsets/rest paused reps/forced reps/partials to last sets?

Last edited by fqqs; 02-08-2012 at 04:32 AM.
fqqs is offline   Reply With Quote
Old 02-08-2012, 09:37 AM   #4
Rich Knapp
Wheelchair Pro
Max Brawn
Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
Rich Knapp's Avatar
 

Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default

How long have you been a BBer? Do any shows?

Before I add anything I would like to know your age, nutrition macro's, how long you have been lifting (both pre bbing and since a bber). These will have a bearing on your workouts and style. Being your a bber pics would be cool also. ^5 . So we can see your progress please.
__________________
DFAC Wheelchair Rep.
"3D Muscle Journey" Sponsored Athlete
"If you think your lean enough. Your 4 weeks out, keep going."
Rich Knapp is offline   Reply With Quote
Old 02-08-2012, 02:25 PM   #5
fqqs
Junior Member
New Brawn
Points: 542, Level: 10 Points: 542, Level: 10 Points: 542, Level: 10
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2011
Posts: 19
Reputation: 35
fqqs is off to a bad start
Default

Quote:
Originally Posted by Rich Knapp View Post
How long have you been a BBer? Do any shows?

Before I add anything I would like to know your age, nutrition macro's, how long you have been lifting (both pre bbing and since a bber). These will have a bearing on your workouts and style. Being your a bber pics would be cool also. ^5 . So we can see your progress please.
Im only an amateur. Dont plan to do any shows. I just want to look big and strong. I went from 66kilos to 78 kilos in 2.5 years but i still look like a pussy, bigger though. Just need solid mass and then care about details.

Im 21 , 175cm height, 78kilos weight. not much bodyfat, little in lower ab when i bend over especially visible. i keep my diet very strict. 250g protein, 90g fat, rest are carbs. meat, eggs, brown rice, olive oil, veggies, groats. 3500 kcal

I dont have any photos currently. I just look as many people who dont even train. I am ectomorph and really struggled to get to this 78 kilos (but added LITTLE fat). I can say that i have a bit disproportion between lower and upper body. My legs are naturally MUCH bigger than torso...dont know if it is relevant information though...

Im very patient and my priority is to add mass. What do you think about this routine above? I took it from Aram Hamparian's (natural bb champion) website. and changed only A BIT. id also like to include some flat bench also...
fqqs is offline   Reply With Quote
Old 02-08-2012, 02:32 PM   #6
Shadowschmadow
Totally Bitchin'
Max Brawn
Points: 2,307, Level: 29 Points: 2,307, Level: 29 Points: 2,307, Level: 29
Activity: 0% Activity: 0% Activity: 0%
 
Shadowschmadow's Avatar
 

Join Date: Jun 2011
Location: Soviet Maryland
Posts: 1,065
Training Exp: 8 years off and on
Training Type: SFW!
Fav Exercise: Bench Press
Reputation: 11624
Shadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributorShadowschmadow is a dedicated contributor
Default

On a scale from 1 to sardines... Definitely goat milk.
__________________
The Greatest Respect You Can Earn is Self Respect.
Shadowschmadow is offline   Reply With Quote
Old 02-08-2012, 03:07 PM   #7
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by fqqs View Post
and add also some dropsets/rest paused reps/forced reps/partials to last sets?
^ That sort of thing really isn't necessary until you have built up a fair amount of overall strength.

Can you tell us how long you've been lifting and what some of your current strength levels are?

Quote:
Just need solid mass and then care about details.
This will come from simplicity - building strength on the basic, compound lifts.

Quote:
What do you think about this routine above?
On paper it's not bad, though I'm not sure the once a week training style is best for an ectomorph.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."



Last edited by BendtheBar; 02-08-2012 at 03:12 PM.
BendtheBar is offline   Reply With Quote
Old 02-08-2012, 03:26 PM   #8
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

If you have a real hard time gaining, then you should train in the correct manner for such people. A focus on a few big compound exercises and NOT MUCH ELSE. You need to devote as much recovery as you can to getting stronger on the big lifts. Most 'bodybuilding' websites and routines will not do much for you until you teach your body to be strong and grow. Until then I invite you to do some searches for "Hardgainer Training' and see what that has to offer you. Remember, a routine is more than just sets and reps and exercise names; it should include progression and some form of cycles or percentages.
Off Road is offline   Reply With Quote
Old 02-08-2012, 05:33 PM   #9
fqqs
Junior Member
New Brawn
Points: 542, Level: 10 Points: 542, Level: 10 Points: 542, Level: 10
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2011
Posts: 19
Reputation: 35
fqqs is off to a bad start
Default

Quote:
Originally Posted by BendtheBar View Post
Can you tell us how long you've been lifting and what some of your current strength levels are?
ive been lifting for 2 years. bench 105kilos x 2, squat 135 kilos x 4, deadlift 170kilos x1
fqqs is offline   Reply With Quote
Old 02-08-2012, 05:50 PM   #10
Mr.Silverback
Senior Member
Max Brawn
Points: 13,065, Level: 74 Points: 13,065, Level: 74 Points: 13,065, Level: 74
Activity: 7% Activity: 7% Activity: 7%
 
Mr.Silverback's Avatar
 

Join Date: May 2010
Location: Texas
Posts: 3,233
Training Exp: 15+
Training Type: Powerlifting
Fav Exercise: Squat, Bench, Dead
Fav Supp: Chicken, Beef, water
Reputation: 183926
Mr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master member
Default

I'm probably not the best to speak on this, but that routine does seem a bit much. From a trainer standpoint, I will tell you stick to basic compund movements, as a fellow iron enthusiast I say stick to the basic compound movements and you will see way more results. Rather than just barraging you body with so many exercises, pick one compound movement and atleast 1 exercise for each muscle that's involved. Just my thoughts, though many of my clients are athletes and security, I rarely get a guy/gal that wants to train like a bber...so again I may not be an authority on this subject!
__________________
Mr.Silverback's on chill mode...not really
My Training Log
http://muscleandbrawn.com/forums/showthread.php?t=17501
CHECK OUT MY 1ST EBOOK
http://www.stronglife610.org
Mr.Silverback is offline   Reply With Quote
Reply

Bookmarks

Tags
bulking, current, routine


Similar Threads
Thread Thread Starter Forum Replies Last Post
Current Events: Amanda Knox Muscletrainerdh General Board 3 10-05-2011 09:34 AM
Lean Bulking vs Bulking LtL Muscle Building and Bodybuilding 28 09-20-2011 02:46 PM
Bulking Routines and Bulking BendtheBar Articles 3 03-21-2010 11:02 PM
Current Supplement Coupons BendtheBar Nutrition, Diet and Supplements 11 01-30-2010 09:37 PM
Leg and Back Bulking Routine Iron Gladiator General Board 0 11-06-2009 08:11 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:04 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.