3 Months Bulking - Feedback Requested

[dabuffguy]

cool but should I switch my warmup exercise to something else then?

Well, if you do deadlifts on back day, you can 2 two lighter sets to warm up before doing the heavy sets of deads. Just do it all at the end. Why warm up with deads if you are going to be pulling?


The rest of back day is all upper body, so just do a couple sets of lighter rows to get loose, do all your upper body lifting, (minus bicep curls) and then do your deadlifts.

Bicep curls go at the very end. And if time doesn't permit, you can skip them, your biceps are going to grow anyways doing deads and rows. If you do have time, then great go for it, but like I said in th eprevious post, it is not a priority.





Hahaha, yep thsoe extra sets of squats will kill you. You'll get into better shape though, so you'll get more used to it. And if you do squeeze out another rep or two in your sets, you will get bigger.

 

[JoeMyBro]

Thanks man... I really need to learn to push myself even further maybe figure out some motivation tactics (stuff to think about ) in the key moments when I really need to get that extra rep or 2.

I'm feeling a lot more confident about my routine now. First of all, gym was much more exhausting on me today than usual. I also know for a fact I'll get used to it (to a certain degree) since I had to get used to other workout before when I was overweight n unfit. Second, I'm eating more now... going to aim for 3500-4000 per day now even get a part time job if I have to n sell some stuff to pay for some meat too if I have to!!

It will be interesting most of all to see what I can lift NEXT workout, since if I lift greater, at this particular rep range, than that is definite progress and I will no longer be able to doubt myself once I experience it for myself.

Now if you'll excuse me, gotta eat my half-a-chicken lol.

 

[dabuffguy]

Thanks man... I really need to learn to push myself even further maybe figure out some motivation tactics (stuff to think about ) in the key moments when I really need to get that extra rep or 2.

I'm feeling a lot more confident about my routine now. First of all, gym was much more exhausting on me today than usual. I also know for a fact I'll get used to it (to a certain degree) since I had to get used to other workout before when I was overweight n unfit. Second, I'm eating more now... going to aim for 3500-4000 per day now even get a part time job if I have to n sell some stuff to pay for some meat too if I have to!!

It will be interesting most of all to see what I can lift NEXT workout, since if I lift greater, at this particular rep range, than that is definite progress and I will no longer be able to doubt myself once I experience it for myself.

Now if you'll excuse me, gotta eat my half-a-chicken lol.

Wait til chest day, you will be sore.

 

[gear63]

You will get a good routine going soon because you are very dedicated! trees make for a good pull up bar (Arnold used them!)

 

[JoeMyBro]

You will get a good routine going soon because you are very dedicated! trees make for a good pull up bar (Arnold used them!)

The only way I could do pull ups would be if I did it separate because I have no trees in my backyard... I could probably find a park or something or a tree nearby and do pull ups there but how would that work? Maybe do that second half of the day if I have time?

... would you guys do barbell press solo? I've got no spotter so I do dumbbell but yeah I can't push as much weight. Not sure how big a deal it is I read a debate on db vs bb and db makes your pecs grow better people were saying.

 

[dabuffguy]

The only way I could do pull ups would be if I did it separate because I have no trees in my backyard... I could probably find a park or something or a tree nearby and do pull ups there but how would that work? Maybe do that second half of the day if I have time?

... would you guys do barbell press solo? I've got no spotter so I do dumbbell but yeah I can't push as much weight. Not sure how big a deal it is I read a debate on db vs bb and db makes your pecs grow better people were saying.

There are advantages to both. DB target the pecs better, but a BB allows you to put more weight on them. There are ups and downs to both. So, what should you do?

Both! Trade off every workout. I think I made a comment about that earlier in the thread.

Do pull ups whenever you can. 4 sets to failure each time.

 

[JoeMyBro]

Everyone tells me not to do barbell bench without a spotter cuz its too dangerous... I thought by now I could control it and lower it on my chest in the worst case and maybe drop it to the side but the thought of lifting up up trying to put it on the rack and MISSING, having the bar fall onto my neck and killing me really freaks me out lol... I'm sure this happens too, not sure if my life is worth being able to lift more weight with it my goal is for SIZE not strength anyway so maybe its not so important.

I think I'll try this... I'll have a look for somewhere I can do pullups like second half of the day I should be doing pullups... its a bit of a walk too so I get in some light cardio.. or I could jog.

Yeah do you guys do light/medium/hard cardio when bulking or what? I think inverval training might be the best idea?

 

[dabuffguy]

Everyone tells me not to do barbell bench without a spotter cuz its too dangerous... I thought by now I could control it and lower it on my chest in the worst case and maybe drop it to the side but the thought of lifting up up trying to put it on the rack and MISSING, having the bar fall onto my neck and killing me really freaks me out lol... I'm sure this happens too, not sure if my life is worth being able to lift more weight with it my goal is for SIZE not strength anyway so maybe its not so important.

I think I'll try this... I'll have a look for somewhere I can do pullups like second half of the day I should be doing pullups... its a bit of a walk too so I get in some light cardio.. or I could jog.

Yeah do you guys do light/medium/hard cardio when bulking or what? I think inverval training might be the best idea?

Although it isn't best practice, I don't use a spotter doing flat becnh. I KNOW when my last rep is my last rep, if it is questionable, then rack the weight. You can always do another set. Last time I used a spotter iswhen I went for a 1 rep max. 335lbs. Haven't lifted that heavy since, so I dont need a spotter. Also, I lift in a well populated gym, so if an accident occured, I would quickly be helped. Hasn't happened yet.


And mixing it up between BB and DB will give you better size. More weight = greater resistance=greater growth stimulation. Like I said, they both have their benefits to bodybuilding. Do both.

For bulking, do light cardio sesions 2, at most 3 times a week. Don't go over 30 minutes. For you, 2x per week max until you get some good size bro.

 

[JoeMyBro]

Although it isn't best practice, I don't use a spotter doing flat becnh. I KNOW when my last rep is my last rep, if it is questionable, then rack the weight. You can always do another set. Last time I used a spotter iswhen I went for a 1 rep max. 335lbs. Haven't lifted that heavy since, so I dont need a spotter. Also, I lift in a well populated gym, so if an accident occured, I would quickly be helped. Hasn't happened yet.


And mixing it up between BB and DB will give you better size. More weight = greater resistance=greater growth stimulation. Like I said, they both have their benefits to bodybuilding. Do both.

For bulking, do light cardio sesions 2, at most 3 times a week. Don't go over 30 minutes. For you, 2x per week max until you get some good size bro.

Thanks. I'll start with a couple light cardio sessions this week and do some barbell but I'll just have to start lower weight to "practice" and get a feel for how much is too much. Thing is I work out in my backyard, there's nobody around so its a tiny bit dangerous... I'll see how it goes I guess that's the best I can do for the moment.

Thanks again man... I hope the next 3 months brings about some nice size gains compared to previous 3 months.

 

[ExtraMile]

why dont you find a friend who wants to get in shape aswell and both do the same routine, that way you will be more motivated and will also had a spotter on bench and squats...