Bulking, need some workout tips

[Acoustic]

Quick info:
17
170 pounds
6'1
Novice Lifter
Trying to bulk this winter


There you go. This isn't a thread about me wondering what I should do to put on weight, aor whether or not I need to take creatine, ect. I know what I need to do. Been lifting on and off for about a year and a half now. Never really got serious about bulking until now and I need some tips. First of all, I am currently doing a 3x5 routine.

A: Bench, Squat, Deadlift (1x5), Dips (2x8)
B: Squat, Standing military press, Bent over row, Pull ups (wide grip, palms away, 2x8)

I have always been a big advocate of compound exercises over isolation but today I actually tried some isolation ones with my brother. He does some routine that he made up that includes things like squat, bench, sled press, incline machine, decline machine, dumbell flys, some exercise where you pull a rope down (works tris), ect ect. In shock, I actually had a lot of fun with it today and felt really good after the workout. Didn't feel as worn down as I did after the normal 3x5. Basically, here are some of my questions:

Is it okay to incorporate some isolation exercises into your workout? If so, which ones would benefit most?

Squats always kill me and make me tired and my other exercises suffer from this, okay to do squats last? Or am I maybe not doing them right/too much weight?

Maybe an entirely different program all together?

Thanks!

 

[Criminal10dinC]

my advice: eat like a horse. and lift heavy.

 

[Evan Tipps]

Quick info:
17
170 pounds
6'1
Novice Lifter
Trying to bulk this winter


There you go. This isn't a thread about me wondering what I should do to put on weight, aor whether or not I need to take creatine, ect. I know what I need to do. Been lifting on and off for about a year and a half now. Never really got serious about bulking until now and I need some tips. First of all, I am currently doing a 3x5 routine.

A: Bench, Squat, Deadlift (1x5), Dips (2x8)
B: Squat, Standing military press, Bent over row, Pull ups (wide grip, palms away, 2x8)

I have always been a big advocate of compound exercises over isolation but today I actually tried some isolation ones with my brother. He does some routine that he made up that includes things like squat, bench, sled press, incline machine, decline machine, dumbell flys, some exercise where you pull a rope down (works tris), ect ect. In shock, I actually had a lot of fun with it today and felt really good after the workout. Didn't feel as worn down as I did after the normal 3x5. Basically, here are some of my questions:

Is it okay to incorporate some isolation exercises into your workout? If so, which ones would benefit most?

Squats always kill me and make me tired and my other exercises suffer from this, okay to do squats last? Or am I maybe not doing them right/too much weight?

Maybe an entirely different program all together?

Thanks!

Start off with compound lifts and branch into some isolation. Id up the reps some for building muscle. Ive been lifting as long as you. and im your age. Put more effort into the gym to get better results.. I would up the sets more

 

[Jack steel]

Start off with compound lifts and branch into some isolation. Id up the reps some for building muscle. Ive been lifting as long as you. and im your age. Put more effort into the gym to get better results.. I would up the sets more

I would agree. Chase the pump. Don't stray from the isolation exercises, or at least use them for your lagging parts.

 

[BenchBoss]

First of all, I know this isn't what you asked for, but if you're trying to bulk up, you're looking for hypertrophy -- that is, muscle size. To achieve maximum muscle mass, keep the rep ranges between 10 - 15. You won't get as strong as would otherwise with reps 5, but you will get bigger. Bigger muscles don't always equate to stronger muscles. My advice would be to use 12 reps for 3 weeks, then transition to 10 reps for 3 weeks, and continue this cycle.

Now, as for isolation movements. My philosophy is, like yours, stick with compound movements. But if you want to isolate a specific muscle, say your traps, then I'm all for adding a few sets of shoulder shrugs to the program, in addition to your upright rows (assuming you do them).

 

[aminer]

here'is some tip
Limit your workouts to 30-40 minutes.
Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.