Good bulking workout splits?

[NZ_Guy]

About 7 weeks into my first 'proper' bulking phase, am pretty happy so far as have had some gains I have never had before. Keep in mind I am 17.

The routine I have been doing has had legs, pull and push days. Is this a good split for bulking? I tend to change routines every 6 weeks or so.

I can work out on Monday, Tuesday, Thursday and Sunday.

Wednesday = Sports Training, Friday = Sports Game, Saturday = Work

The training and games are in the afternoon and are pretty similar to H.I.I.T cardio so I don't do weights on those days. Other that the sports and 5 minute cardio warm-ups before each work out I am not doing any other cardio so I do not effect potential gains, I also try to eat some extra cals on the sport days to make up for the lost cals. Are these preventive measures the right things to be doing?

Cheers guys :grin:

[Chemo]

Could try a 4 day split

Chest and tris

Legs and abs

sports training

Shoulders, calves and abs

Back and tris.

Game

Rest like a mofo

Im back to a 4 day split after trying a 5 and 6 day.

Loving it for intensity, i can go hard everyday, im usually spend in 40mins having hitting the two muscle groups with decent volume.

Your gonna be eating more cals in total but definitely be weary of the intensity of your sports training and compensate with some good food for performance.

[NZ_Guy]

Sweet mate sounds good, thanks for that :grin:

Now to sort the exercises, how many sets per muscle group is good without over-doing it? Should I stick to doing 10 reps or 8?

Edit:

WB biceps?

[Riccardo]

Considering you are only 17 and playing sports I wouldn't recommend anything more than a 3 day split, 5x5 or similar. Wouldn't bother training abs they will get enough of a workout squating and deadlifting. Depending on your stats and development thus far I wouldn't bother with arms either. Give us some more info on ur stats and what kind of gains you've had.

If the push and pull split is working for you why change it? It is a good way to bulk especially for beginner/intermediate lifter. Keep it simple, as soon as you start throwing in all these fancy splits and bicep cable curls you just make things more complicated than it needs to be, if you're eating enough, resting enough and training hard you will grow.

[NZ_Guy]

Yeah have been reading up on 5x5 kind of workouts and was thinking about doing them sometime. So pretty much they are mainly for strength right?

My sports isn't really too serious for me, more just about fun and doing some cardio (after being on a cut you appreciate non-gym cardio )

So at the moment sitting at around 73KG, probably like 14% B.F, 5ft7. Compared to others my gains probably aren't that great, but have noticed a lot of new definition and strength gains.

Just seeing if anything better out there I could be doing as I am trying to perfect my training regime for the best results.

[NZ_Guy]

Just wondering if any one else has any ideas?

[Chemo]

Yeah have been reading up on 5x5 kind of workouts and was thinking about doing them sometime. So pretty much they are mainly for strength right?

My sports isn't really too serious for me, more just about fun and doing some cardio (after being on a cut you appreciate non-gym cardio )

So at the moment sitting at around 73KG, probably like 14% B.F, 5ft7. Compared to others my gains probably aren't that great, but have noticed a lot of new definition and strength gains.

Just seeing if anything better out there I could be doing as I am trying to perfect my training regime for the best results.

Great so your major goal is your physique?

in terms of your rep scheme anything will work for a while, 5x5 is a great place to start for anyone, just pick some structure to base some measurements off and then aim to progress as much as you can from there. When that gets hard or boring find something new to do. That 5x5 if you progress in reps could end up at a 5x10 later on and you could be working those hypo trophy ranges, heaps of things you can do mate. Have fun with it

[NZ_Guy]

Great so your major goal is your physique?

in terms of your rep scheme anything will work for a while, 5x5 is a great place to start for anyone, just pick some structure to base some measurements off and then aim to progress as much as you can from there. When that gets hard or boring find something new to do. That 5x5 if you progress in reps could end up at a 5x10 later on and you could be working those hypo trophy ranges, heaps of things you can do mate. Have fun with it

I will start cutting in October so physique is important then in time for summer but in the mean time I am focusing on both strength and mass gains. Thanks for the advice am definitely going to consider it.

[Dr Squat]

I will start cutting in October so physique is important then in time for summer

Summer cut. :nod:

After you finish your winter sporting commitments it would be an ideal time for really focus on the strength and size. Of course you may have different goals.