my current routine - bulking
chest flat bench 3x6-8
incline bench 3x6-8
leaning forward dips 3x6-8
cg bench 3x8-10
bb curl 3x6-8
concentration curls 3x8-10
squats (barbell on upper chest) 3x6-8
walking lunges 3x15 each leg
leg extensions 3x20-25
lying leg curls 4x8-10
standing calve raises4x10-15
back dead lift 3x6-8
bb row 3x8-10
db row 3x8-10
shoulders rear delt raises 3x8-10
military press 3x6-8
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...
i wouldnt do that.
Leg Extensions: 3x15
Stiff leg Deads 4x10
Incline DB Press 4x6-10 switch to FLAT BARBELL
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
Weighted Chins 3x4-6
BB Rows 3x6-8
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?
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 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...
On a scale from 1 to sardines... Definitely goat milk.
Can you tell us how long you've been lifting and what some of your current strength levels are?
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.
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!
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