3 day a week bulking routine

[Elite_Fry]

hey
any ideas on whats a good 3 day a week bulking routine
is going 3 times a week 2 minimal ??
its only convienient for me to go to the gym - saturday, sunday, monday, tuesday, wednesday
so i was thinking something like training - sat, mon, wen
but what parts what day?

 

[diamonddiceclay]

I train every day -each day a diff part-if you only lift 3 days a week, you should do HIT style

 

[Elite_Fry]

mm i would but that involves a lot of squats and deadlifts, which is something im medically not allowed to do :|

 

[DanielBishop]

If you can't do squats and deadlifts, just do everything else as good as you can and find alternatives.... sure, they'll be inferior to squats or deads, but there's nothing you can do about it. Do leg presses and leg extensions, I guess.... and things like cable rows for back. You don't have much choice, really.

Just divide it up into 3 workouts (you can usually fit it in nicely like chest/tris, back/bis, shoulders/legs) and do it Monday, Wednesday and Friday. That gives you the weekends off. I think Dorian Yates used to use that routine.

Just make sure you're lifting heavy and intense. But that kinda goes without saying.

 

[gymtime]

Three days a week is fine. You can go Sat, Mon, and Wed.

Sample:

Saturday: back/bis/shoulders
Monday: legs
Wednesday: chest/tris/forearms

Stick to three excercises for large muscle groups (chest,back), two for small (arms/shoulders). Do legs like you normally would. Keep the weight heavy, the reps low, and the intensity up.

Also, bulking is as much a matter of diet as it is your workout. So eat up.

 

[bill39pa]

I follow gymtime's routine somewhat.

Mon - Chest/bis
Wed - Legs/shoulders
Fri - Back/tris
I'll work forearms/calves/traps/neck in with those.

When I workout, I try to do at least once set at a weight greater that I have lifted before.

and of course...eat like a pig and get plenty of rest.

 

[Elite_Fry]

what you think with this

legs/forearms/calves

back/shoulders

chest/bis/tris

 

[gymtime]

Looks good to me.