Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding

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 11-11-2011, 11:58 AM   #1
fqqs
fqqs
has no status.
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 pull/push/legs bulk 100% natural need feedback

what do you think about this routine:

4x6 straight sets (+low rep warmup)

Mon - PULL
  • Deadlifts 4 x 6
  • Rows 4 x 6
  • Wide pullups 4 x 10
  • Curls 4 x 6,8,10,12
  • W.crunches (db behind head,laying on a bench) 3 x 15

Wed - PUSH
  • Flat bench 4 x 6
  • Military press 4 x 6
  • Chest dip 4 x 10
  • Skullcrushers 4 x 6,8,10,12

Fri - LEGS
  • Front squat 4 x 6
  • Bulgarian split squat w/ db's 4 x 10
  • Leg curls 4 x 6,8,10,12
  • Hanging leg raise (nearly straight legs, not fully relax abs between reps) 3 x 12

what do you think about that? thank you for any sugestions.

Last edited by fqqs; 11-11-2011 at 12:19 PM.
fqqs is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 11-11-2011, 12:21 PM   #2
Soldier
Soldier
gets crabby on low carb days.
Senior Member
Max Brawn
Points: 11,885, Level: 71 Points: 11,885, Level: 71 Points: 11,885, Level: 71
Activity: 43% Activity: 43% Activity: 43%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,072
Training Exp: On and off for 15 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
My Mood: Doubtful
Reputation: 180152
Soldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master member
Default

What are your goals and what is your current ability level? What's the main thing you want to do, i.e. gain muscle, cut fat or get stronger? What kind of diet are you planning to pair with this routine?

Tell us a little bit about yourself so we can get a better idea of wether this routine will work for you or not.

Without knowing more about you it's hard to say for sure, bit I like the plan you have so far.
__________________
Raw gym PR's, soon to be broken-
Squat- 465 (405x3)
Bench- 345 (315x2)
Deadlift- 515
Total- 1325
Soldier is online now   Reply With Quote


Share with Facebook
Old 11-11-2011, 12:32 PM   #3
fqqs
fqqs
has no status.
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 Soldier View Post
What are your goals and what is your current ability level? What's the main thing you want to do, i.e. gain muscle, cut fat or get stronger? What kind of diet are you planning to pair with this routine?

Tell us a little bit about yourself so we can get a better idea of wether this routine will work for you or not.

Without knowing more about you it's hard to say for sure, bit I like the plan you have so far.
im 5 7 height 165lbs , 2 years training experience. want to gain muscle&strength without adding too much fat. diet: 200g protein, almost 400g carbs (whole grains, veggies, some fruits), 95g fats

my stats: bench 90kg x 4, front squat 90kg x 6, deadlift 140kg x 6 (overhand grip) , military press 46kg x 6
fqqs is offline   Reply With Quote


Share with Facebook
Old 11-11-2011, 12:32 PM   #4
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,361,434, Level: 100 Points: 1,361,434, Level: 100 Points: 1,361,434, Level: 100
Activity: 99% Activity: 99% Activity: 99%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 79,143
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2482188
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

On paper it looks reasonable. If combined with a defined progression approach and a solid eating plan it will definitely help build muscle.

What is your lifting background and current goals?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 11-11-2011, 12:48 PM   #5
Soldier
Soldier
gets crabby on low carb days.
Senior Member
Max Brawn
Points: 11,885, Level: 71 Points: 11,885, Level: 71 Points: 11,885, Level: 71
Activity: 43% Activity: 43% Activity: 43%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,072
Training Exp: On and off for 15 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
My Mood: Doubtful
Reputation: 180152
Soldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master member
Default

It looks like you have a solid plan. It's basic too, which is a plus in my book. Like BTB said, progression is king. Try to add weight to the bar as often as possible, and don't be afraid to tweak you're diet up or down based on how you are gaining. I know for me personally I can't go to far over maintenance because I gain weight very easily. Keep track of your bodyfat somehow to make sure you aren't gaining too fast with your plan.
__________________
Raw gym PR's, soon to be broken-
Squat- 465 (405x3)
Bench- 345 (315x2)
Deadlift- 515
Total- 1325
Soldier is online now   Reply With Quote


Share with Facebook
Old 11-11-2011, 12:58 PM   #6
fqqs
fqqs
has no status.
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 Soldier View Post
It looks like you have a solid plan. It's basic too, which is a plus in my book. Like BTB said, progression is king. Try to add weight to the bar as often as possible, and don't be afraid to tweak you're diet up or down based on how you are gaining. I know for me personally I can't go to far over maintenance because I gain weight very easily. Keep track of your bodyfat somehow to make sure you aren't gaining too fast with your plan.
i tend to gain fat much faster than msucle so i m on 100% clean diet, no junk food. 100% motivated. obviously ill try to add wieght each workout if i can.


both of you mates look very strong. thanks for replies. sorry for bad english.
fqqs is offline   Reply With Quote


Share with Facebook
Old 11-12-2011, 08:40 AM   #7
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,361,434, Level: 100 Points: 1,361,434, Level: 100 Points: 1,361,434, Level: 100
Activity: 99% Activity: 99% Activity: 99%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 79,143
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2482188
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
i tend to gain fat much faster than msucle so i m on 100% clean diet, no junk food. 100% motivated. obviously ill try to add wieght each workout if i can.


both of you mates look very strong. thanks for replies. sorry for bad english.
No worries at all. We're here to help. Let us know if you have any other questions.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 11-11-2011, 01:03 PM   #8
Shadowschmadow
Shadowschmadow
aka El Cappy-Tan
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
 
Snotput Champion! Soccer Tournament Champion!
Join Date: Jun 2011
Location: Soviet Maryland
Posts: 1,065
Training Exp: 8 years off and on
Training Type: SFW!
Fav Exercise: Bench Press
My Mood: Tired
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

Looks like a solid plan. Keep measurements so you can gauge progress. The scale and mirror like to lie, and it can be false encouragement or discouraging at times.
__________________
The Greatest Respect You Can Earn is Self Respect.
Shadowschmadow is offline   Reply With Quote


Share with Facebook
Old 11-12-2011, 08:56 AM   #9
big_swede
big_swede
Strongman
Senior Member
Max Brawn
Points: 32,156, Level: 100 Points: 32,156, Level: 100 Points: 32,156, Level: 100
Activity: 26% Activity: 26% Activity: 26%
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 11,271
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
My Mood: Yeehaw
Reputation: 437470
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!


Default

I would supplement the bulgarian split squats for back squats and do them first on leg day. Good luck man!
__________________
big_swede is online now   Reply With Quote


Share with Facebook
Old 11-13-2011, 07:03 AM   #10
fqqs
fqqs
has no status.
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 big_swede View Post
I would supplement the bulgarian split squats for back squats and do them first on leg day. Good luck man!
currently i cant do back squats .due to hectic schedule im building a home gym, and at the moment dont have a power rack. im looking for a pair of solid,proper sawhorses. I hope ill find some suitable. and also I love front squatting. when i do them i feel i work a body as a one part. great for my core and quads. but when I find sawhorses I'll do as you said.


and also i wonder if 4x6 STRAIGHT sets for deadlift wouldnt be too much? bo I dont like pyramiding. i think it is totaly waste of effort. I like low rep warmup sets and then heavy working sets with the same weight instead of ramping.
fqqs is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
100%, bulk, feedback, natural, pull or push or legs


Similar Threads
Thread Thread Starter Forum Replies Last Post
Push and pull exercises babboon Muscle Building and Bodybuilding 13 08-22-2012 02:41 PM
Modified Push/Pull/Legs espm1000 Muscle Building and Bodybuilding 1 07-01-2011 02:14 AM
Real Results 3 Day Push Pull Legs Workout BendtheBar Workouts 2 06-05-2011 08:32 AM
Feedback on switching from fullbody training to push/pull/leg training dooj Muscle Building and Bodybuilding 4 04-27-2011 06:43 PM
Top 5 Push, Pull, Squat jwood Powerlifting & Strength Training 12 04-07-2011 05:17 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 03:23 AM.


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