My 2 year bulking commitment.... please critique.

[DanielBishop]

Hi. I'm back from my 10 week vacation, where I probably doubled my bodyfat levels and halfed my muscle mass. But rather than do a short 6-10 month bulking phase and then lose it all when I cut up again (which I've been doing for a while now) I want to do a good, solid bulking phase (about 2 years) and gain some real mass before I cut again.

I'm planning to eat a whole lot more, and make my training regime as good as I can get it. I'll just have to learn to deal with the accompanying fat, and not get grossed out and start dieting as soon as I lose my abs.

So, if you all wouldn't mind.... please take a look at the routine I intend to start in about a week or so, and any comments or criticisms will be graciously welcomed.

NOTE:
I've been training reasonably consistently but without adequate focus for about.... I guess 5 years now. In the last 3 years of that, I completely ignored my legs. But it's definitely time for me to start training my legs again. Also (because I have spina bifida, a spinal condition) I have avoided deadlifts, bent-rows etc. But I plan to incorporate some of those back into my routine slowly, making sure I am doing them safely and properly.
Also, in the routine where there are two exercises divided by a slash (eg. Bench Press/Dumbbell Bench Presses) it means I will be alternating those exercises from one week to the next.

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MONDAY-
Chest:
Bench Press/Dumbbell Bench Press- 3 sets, 6-10 reps
Incline Press/Incline Dumbbell Press- 2 sets, 6-10 reps
Decline Press/Decline Dumbell Press- 2 sets, 6-10 reps
Dumbbell Flyes/Cable Flyes- 2 sets, 6-10 reps
Triceps:
Dips- 3 sets, as many as possible (usually no more than 12)
Lying Triceps Extensions (w/EZ bar)/Overhead Dumbbell Extensions- 3 sets, 6-10 reps
Triceps Pushdowns/Rope Pushdowns- 3 sets, 6-10 reps

WEDNESDAY-
Back:
Deadlifts/Bent Rows- 3 sets, 6-10 reps
Chins- 3 sets, as many as possible (usually no more than 8)
Rowing Machine/Dumbbell Rows- 2 sets, 6-10 reps
Lat Pulldowns- 2 sets, 6-10 reps
Biceps:
Standing EZ Bar Curls- 3 sets, 6-10 reps
Standing Alternate Dumbbell Curls- 3 sets, 6-10 reps
Preacher Machine- 3 sets, 6-10 reps

FRIDAY-
Shoulders:
Seated Military Press- 3 sets, 6-10 reps
Seated Dumbbell Press- 3 sets, 6-10 reps
Lateral Raises- 2 sets, 8-12 reps
Front Raises/Bent Dumbbell Flyes (or Rear Delt Machine Flyes)- 2 sets, 8-12 reps
Dumbbell Shrugs- 2 sets, 6-10 reps
Barbell Shrugs- 2 sets, 6-10 reps

SATURDAY-
Quads:
Squats- 3 sets, 8-12 reps
45 Leg Press- 3 sets, 6-10 reps
Leg Extensions- 2 sets, 8-12 reps
Hams:
Leg Curls- 3 sets, 8-12 reps
Calves:
Seated Calf Raises- 3 sets, 8-12 reps
Standing Calf Raises- 2 sets, 8-12 reps

Abs: (not sure which day I'll train these, probably with shoulders)
Hanging Knee-Raises- 3 sets, 15-20 reps; superset with Hyperextensions- 3 sets, 10-20 reps
Decline Board Knee Raises- 2 sets, 15-20 reps
Oblique Crunches- 2 sets, 20 reps
Standard Crunches- 2 sets, 30 reps

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So, that's my proposed routine. It's more or less what I've been doing.... but I can't think how else to change it. I suspect the reason my progress hasn't been to my liking is more to do with my diet than my training. I usually hit the weights pretty hard when I'm in the gym, so it's not lack of intensity.... although I still plan to give that a good kick as well.

4 days a week, and I'll try to keep the workout times to a minimum by resting 2 minutes between sets.

Oh yeah, I don't do close-grip bench press because it just never worked for me. And I don't do stiff-legged deadlifts because of my spine.... they're a definite no-no.

Any advice, comments? Am I doing too much or too little for a particular bodypart?

I would appreciate any and all imput. Thanks in advance.

Now, to adjust my eating plan....

 

[TRAIN HARD!!!!!]

Bro routine looks pretty solid, everything you've got marked down at 2 sets i would up to 3 sets. also i would change up my routine around about every 2-3 months,you don't want your body
getting used to the same old routine. and don't forget your diet!

 

[DanielBishop]

Good stuff.

Yeah, I planned to change it up every once in a while.... I think 10 weeks is good. I also started doing my exercises in a different order in the last few months of last year, and that was good... so I'll keep doing that.

Working on the diet. Thanks for your reply.

 

[Elite_Fry]

is 9 enough of biceps??
i normally do 12

 

[Elite_Fry]

same with chest
anyone?

 

[DanielBishop]

I wondered if I was under-training.... maybe I'll do what Train Hard suggested and do 3 sets of every exercise, but last time I asked people to check out my routine, I got a few people concerned that I was doing too many sets for some bodyparts.

I'll wait for a few more responses before making a decision.

 

[gymtime]

Bro routine looks pretty solid, everything you've got marked down at 2 sets i would up to 3 sets........

I disagree. I think your volume is fine if not a little high in some places. For small muscle groups, 6-7 sets is plenty. You just need to keep the weights and intensity high. I'd get rid of the tri-pushdowns and preacher curls entirely, and up the weight on the remaining two excercises.

Fridays, your mil and db presses are redundant. Do four sets of dbs instead. The rest of shoulder day looks good, as do back and leg days.

Finally, your diet will be more of a determining factor in gaining mass than your workout will. Keep that in mind.

 

[DanielBishop]

Yeah, I'm aware of that. Thanks, gymtime.