Bulking starts tomorrow.... please critique routine one last time.

[DanielBishop]

I've been preparing for my bulking phase for a long time, because I want to really make a go of it. Do it well....

.... here is my training routine for the first 6 (or maybe 8) weeks, after which time I will re-evaluate, and change it up. This doesn't include warm-ups. I'll try to reach failure and do some forced reps (if I can find a spotter) on the last set, or last two sets of each exercise.

Monday (chest and triceps)
Flat bench press, 4 sets, 6-10 reps
Incline bench press, 4 sets, 6-10 reps
Cable crossovers, 3 sets, 6-10 reps

Weighted dips, 3 sets, 6-10 reps
Close-grip bench press, 3 sets, 6-10 reps
Skullcrushers w/EZ bar, 3 sets, 6-10 reps



Tuesday (back and biceps)
Deadlifts, 4 sets, 6-10 reps
Chins (moderate-wide overhand grip), 4 sets, as many as possible
Bent-over rows, 3 sets, 6-10 reps

Standing EZ bar curls, 3 sets, 6-10 reps
Alternate dumbbell curls, 3 sets, 6-10 reps
Reverse EZ bar curls, 3 sets, 6-10 reps



Wednesday (rest)




Thursday (legs)
Squats, 4 sets, 10-15 reps
45 leg press, 4 sets, 8-12 reps
Leg curls, 4 sets, 8-12 reps
(note: due to spina bifida, I don't feel confident doing stiff-legged deadlifts [or good-mornings for lower-back])
Seated calf raises, 4 sets, 10-15 reps




Friday (deltoids/traps and abs)
Seated military press, 4 sets, 6-10 reps
Lateral raises, 3 sets, 8-12 reps
Front raises, 2 sets, 8-12 reps
Bent-over laterals, 2 sets, 8-12 reps
Dumbbell shrugs, 4 sets, 6-10 reps

Hanging knee-raises, 3 sets, 20-30 reps
Oblique crunches, 3 sets, 20-30 reps
Standard crunches, 3 sets, 30-40 reps
Hyperextensions, 3 sets, 15-20 reps




Saturday (rest)



Sunday (rest)




~~~~~~~~~~~~~

That's pretty much it. Someone on another board suggested it was too much volume (ie. too many sets per bodypart)....

While I've been training for about 5-6 years, I haven't done it properly and haven't built a foundation of muscle. In fact, I've lost almost all the gains from the past 5-6 years so you could say I'm starting over again.

Is that a good amount of sets and exercises per bodypart?

Thanks. Wish me luck.

 

[leatherface]

Looks pretty good to me, except for the standard crunches, you probably shouldn't go over 30 reps, if you can get more than 30 just add some resistance. And I have a question, why the higher rep range for the squats? Even for bulking, 5-10 should be plenty. Just curious! And good luck man!!

 

[DanielBishop]

Thanks for the reply, leatherface....

You make a good point about the crunches. I'll add a plate (or the use the cable machine) and lower the reps.

As for leg training, I injured my knee in June last year and it was a bit funny for a few months after.... so I'm just being extra careful with it, since I didn't have surgery or physio (just kinda let it heal)....

.... but it seems to be a popular philosophy. Even a lot of guys around here (and a few pros) do higher-rep leg training.... I never quite knew why, but thought I'd give it a try.

 

[nclifter6feet6]

do a totally different set of excersises the next week for example
you say your going to do this one week........
Flat bench press, 4 sets, 6-10 reps
Incline bench press, 4 sets, 6-10 reps
Cable crossovers, 3 sets, 6-10 reps

i suggest next week you do
dumbell flat bench
dumbell incline
peck deck machine


i wouldnt suggest so many sets but sense your doing it once a week i guess thats fine?? i dont know

 

[Lord_Suston]

Try to hit failure on every set off your secondary lifts, this will promote growth. I would skip the leg presses and maybe go with lunges if you are able to. Also, a good tip is to pyramid the weight so you can work on all rep ranges to break out of mental barriers.

Skip front raises you will get a lot of stumulation from infront military press, I would recommend reverse flyes instead for rear delt growth...

 

[DanielBishop]

Thanks.

We don't have a reverse-fly machine at my gym, and the pec-dec machine doesn't really work. Which is why I've got bent-laterals in there....

.... what did you mean by going to failure on every set of my "secondary" lifts? I didn't quite get that.

But thanks for your reply. I appreciate it.

 

[Lord_Suston]

reverse flyes- lie on an incline bench and take the dumbells in eah hand. keep you arms pretty straight and move them toward your mid back while squeezing your shoulders, nice and slow.

secondary lift are the ones after your main compound lifts. So after squats I would do leg ext all sets to fasilure

 

[DanielBishop]

Ah, gotcha.

As for reverse flyes, that's kinda what I meant by bent-over laterals.... except rather than laying on an incline bench, I sit on the end of a bench and bend right over. The angle is the same and the movement is the same.

Per your advice, I'll strive for failure on every set of my secondary exercises.... can't wait to begin.