Blake Posted August 20, 2007 Report Share Posted August 20, 2007 I’m going into a bulking phase so wanted to alter my workout routine and wondered about rep ranges and how they work.What range is best suited to put bulk on and how many sets?At the moment I’d like to stick to the following:Mon – Back/Bi’sTues – RestWed – Chest/Tri’sThurs – LegsFri – ShouldersMy rep range to date has been 8-10 and while I’ve gotten stronger pretty much each week I haven’t noticed gains in terms of size – definition yes. Have been on this routine for about 2 months. Presently I’m 29, 5’11 80.5kg’s. I was at 85 late last year but wanted to cut up a little. Also, I can’t stand running, I get so bored by it, what techniques would you suggest to keep the fat to a minimum during my bulking phase?Typical diet for me would be:Breakfast: Protein Shake Tuna 92.5g 4 grain toastMid Morn: Fruit salad with yoghurt, honeyLunch: Same as breakfastAfternoon: Toast with jam then Protein shake after workoutDinner: Boiled chicken, vege’s, waterBefore bed: Protein shakeThanks for any suggestions. Quote Link to comment Share on other sites More sharing options...
MUSCLEROIDS Posted August 20, 2007 Report Share Posted August 20, 2007 Typical diet for me would be:Breakfast: Protein Shake Tuna 92.5g 4 grain toastMid Morn: Fruit salad with yoghurt, honeyLunch: Same as breakfastAfternoon: Toast with jam then Protein shake after workoutDinner: Boiled chicken, vege’s, waterBefore bed: Protein shakeThanks for any suggestions.Your mid morn and Afternoon meal has no protein you need protein with every mealI would do away with the toast and jam and have real food Quote Link to comment Share on other sites More sharing options...
Andrew Posted August 20, 2007 Report Share Posted August 20, 2007 I can’t stand running, I get so bored by it, what techniques would you suggest to keep the fat to a minimum during my bulking phase? Dont run ... walk Quote Link to comment Share on other sites More sharing options...
Blake Posted August 20, 2007 Author Report Share Posted August 20, 2007 trust me I'm not running very fast!reason I have toast and jam is as it's before my workout and I want some energy. Quote Link to comment Share on other sites More sharing options...
AK Posted August 20, 2007 Report Share Posted August 20, 2007 About rep ranges, frequency etc: http://www.t-nation.com/readArticle.do?id=459430About not trying to gain much fat while you bulk...You could look into the "Anabolic diet" on the same site ... do a search.I been on it for a while and while I dropped fat can't get my bodyweight done for the love of god ha ha ha I also HATE cardio but found sprints and interval training VERY valuable while trying to keep fat off... Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted August 20, 2007 Report Share Posted August 20, 2007 reason I have toast and jam is as it's before my workout and I want some energy.Hmmm...im pretty keen to giv that a go. I'll ask my nutritionist tomorrow. Quote Link to comment Share on other sites More sharing options...
Blake Posted August 20, 2007 Author Report Share Posted August 20, 2007 Cheers for that link dude - was very helpful and sorted a few things for me.Now time to look at that diet.... Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted August 20, 2007 Report Share Posted August 20, 2007 You could keep training the way you're going.. as you said you've been getting stronger, so why fix what aint broke? Its when you plateau or get bored where you might look at changing things.I agree with Muscleroids... you could probably do with more protein in your mid morning and afternoon snack. There's heaps of ways to do it, but one way to keep fat gain to a minimum while bulking is to cycle/zig zag your calories. On your weight training days, you'd eat more carbs, rest days.. not so much. Provided you're getting adequate protein and EFAs, and those stay consistent day in, day out, you should be sweet.. Just play around with your fats and carbs and monitor your progress. Quote Link to comment Share on other sites More sharing options...
2guns Posted August 20, 2007 Report Share Posted August 20, 2007 Hmmm...im pretty keen to giv that a go. I'll ask my nutritionist tomorrow. :pfft: instead of toat have oats or rice Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted August 20, 2007 Report Share Posted August 20, 2007 Hmmm...im pretty keen to giv that a go. I'll ask my nutritionist tomorrow. :pfft: instead of toat have oats or riceWhat's wrong with toast? Not denying it or anything, just wondering. Quote Link to comment Share on other sites More sharing options...
keats Posted August 20, 2007 Report Share Posted August 20, 2007 What's wrong with toast? Not denying it or anything, just wondering.It depends on what type of bread your using. Quote Link to comment Share on other sites More sharing options...
Blake Posted August 20, 2007 Author Report Share Posted August 20, 2007 Vogel's.Also any other theories on rep range? Quote Link to comment Share on other sites More sharing options...
Dumbelldog Posted August 20, 2007 Report Share Posted August 20, 2007 IMO to answer your question very simply 4-8 Quote Link to comment Share on other sites More sharing options...
Paul Posted August 20, 2007 Report Share Posted August 20, 2007 Hmmm...im pretty keen to giv that a go. I'll ask my nutritionist tomorrow. :pfft: instead of toat have oats or riceWhat's wrong with toast? Not denying it or anything, just wondering.Toast/bread is a crappy carb source.Too high in sugar .Oats tend to be slower releasing and not spike insulin levels as much IMO Quote Link to comment Share on other sites More sharing options...
2guns Posted August 21, 2007 Report Share Posted August 21, 2007 What's wrong with toast?wat paul said lol, also oats and basmati/brown rice are real food. Quote Link to comment Share on other sites More sharing options...
Mo250 Posted August 21, 2007 Report Share Posted August 21, 2007 I put rice right out there with toast. oats and sweet potatoes are the way to go. Quote Link to comment Share on other sites More sharing options...
2guns Posted August 21, 2007 Report Share Posted August 21, 2007 I put rice right out there with toast. well it would depend wat kind of rice i would have thought Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted August 22, 2007 Report Share Posted August 22, 2007 I put rice right out there with toast. well it would depend wat kind of rice i would have thoughtAlot of people bag rice and some rate it...I would say it'd have to be up to the individual... Quote Link to comment Share on other sites More sharing options...
2guns Posted August 22, 2007 Report Share Posted August 22, 2007 wat about creamed rice... :pfft: Quote Link to comment Share on other sites More sharing options...
keats Posted August 22, 2007 Report Share Posted August 22, 2007 wat about creamed rice... :pfft:This stuff is great, pity its so hi in sugar. Quote Link to comment Share on other sites More sharing options...
Cammo Posted August 22, 2007 Report Share Posted August 22, 2007 I don't agree with changing rep ranges for bulking/cutting.Too many reps at a lower weight will turn your workout into a cardio session - may as well jump on the treadmill.Bulking/cutting is diet & cardio based IMO.Saying that though, I would try giving 6 rep sets to failure a go for a couple of months - not because you're bulking, more to shock the muscles a bit. Your muscles will be getting used to the same old shit after the last 2 months so you need something to switch it up.You may want to change your program too - not because yours is no good, just for the simple fact that you need to change every now & then.Typical diet for me would be:Breakfast: Protein Shake, Tuna 92.5g, 4 grain toast. Have some oats as well.Mid Morn: Fruit salad with yoghurt, honey. More protein & slow release carbs needed.Lunch: Same as breakfast. You should have had some meat by now (chicken/lean beef etc).Afternoon: Toast with jam then Protein shake after workout. You really need something more substantial after a workout - have your shake straight after your workout & then not long after that have chicken or lean beef with veges & rice, it's a much better option.Dinner: Boiled chicken, vege’s, water...c'mon dude, you're bulking - throw a potato in there.Before bed: Protein shake made with low fat milk.This will see you add some good mass - might put the grocery bill up a bit though.I personally don't bother with cardio if I'm just trying to bulk up & I nver really put that much fat on. Quote Link to comment Share on other sites More sharing options...
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