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-   -   my current routine - bulking (http://www.muscleandbrawn.com/forums/showthread.php?t=8903)

fqqs 02-06-2012 04:19 PM

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...

TitanCT 02-06-2012 04:40 PM

i wouldnt do that.

fqqs 02-08-2012 03:04 AM

Quote:

Originally Posted by TitanCT (Post 214503)
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?

Rich Knapp 02-08-2012 09:37 AM

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.

fqqs 02-08-2012 02:25 PM

Quote:

Originally Posted by Rich Knapp (Post 215038)
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...

Shadowschmadow 02-08-2012 02:32 PM

On a scale from 1 to sardines... Definitely goat milk.

BendtheBar 02-08-2012 03:07 PM

Quote:

Originally Posted by fqqs (Post 215000)
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.

Off Road 02-08-2012 03:26 PM

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.

fqqs 02-08-2012 05:33 PM

Quote:

Originally Posted by BendtheBar (Post 215173)
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

Mr.Silverback 02-08-2012 05:50 PM

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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