Muscle building time

[jesses]

Hey guys, first timer at serious bulking I've roughly put together a routine and would be great if I can get some feedback on it.

I'm 5"9' and about 72kg at the moment. just using basic supps at the moment, BCAA's, glutamine, creatine and of course protein powder. Any recommended supps for building muscle?

Have gone for a 5 day split for now. This is just a draft and will be altered if I get some convincing feedback

Chest

Incline Press 10(reps),10,10,6,6

Cable Press 10,10,6,6

Incline Cable Fly 15,15

Bench Press 12,8,5

Back

Deadlift 15,15,12,8,4

Pull Ups 12,12,10,8,6

Seated Row 10,10,,6,6

T-Bar Row 12,12,12,8

Shoulders

Arnold Press 10,10,10,6,6

Lat Raise 12,12,12,12,12

Upright Row 10,10,6,6

Bent over Lat raise 12,12,12

Arms

Barbell Curl 10,10,8,8

Alternating DB Curls 12,12,10

DB Preacher Curl 12,12,10

Dips 4 sets to failure

Lying triceps extension 10,10,8,8

Legs

Squat 15,15,12,8,4

Leg Ex 20,20,20,20

Lying leg curl 20,20,20,20

Weighted Lunges 50,50

So there will be two rest days in there and also doing 2 ab exercises everyday except for legs

Let me know what you think and I'll go from there

[genetic freek]

Hey guys, first timer at serious bulking I've roughly put together a routine and would be great if I can get some feedback on it.

I'm 5"9' and about 72kg at the moment. just using basic supps at the moment, BCAA's, glutamine, creatine and of course protein powder. Any recommended supps for building muscle?

Have gone for a 5 day split for now. This is just a draft and will be altered if I get some convincing feedback

Chest

Incline Press 10(reps),10,10,6,6

Cable Press 10,10,6,6

Incline Cable Fly 15,15

Bench Press 12,8,5

Back

Deadlift 15,15,12,8,4

Pull Ups 12,12,10,8,6

Seated Row 10,10,,6,6

T-Bar Row 12,12,12,8

Shoulders

Arnold Press 10,10,10,6,6

Lat Raise 12,12,12,12,12

Upright Row 10,10,6,6

Bent over Lat raise 12,12,12

Arms

Barbell Curl 10,10,8,8

Alternating DB Curls 12,12,10

DB Preacher Curl 12,12,10

Dips 4 sets to failure

Lying triceps extension 10,10,8,8

Legs

Squat 15,15,12,8,4

Leg Ex 20,20,20,20

Lying leg curl 20,20,20,20

Weighted Lunges 50,50

So there will be two rest days in there and also doing 2 ab exercises everyday except for legs

Let me know what you think and I'll go from there

A lot of volume there man.

I would say stick to 2-3 working sets and reps 7-10

If you trained hard on that leg work out it would take you about 3hours lol

[aaa]

I'm 5"9' and about 72kg at the moment. just using basic supps at the moment, BCAA's, glutamine, creatine and of course protein powder. Any recommended supps for building muscle?

that covers it dosent it?

good routine everything gets worked

[Luigi]

yea eat and lift heavy, push yourself, thats it....

[boostinggtir]

I think for 4 days in the gym is best, also consider hitting the leg press after your squats.

[jesses]

A lot of volume there man.

I would say stick to 2-3 working sets and reps 7-10

If you trained hard on that leg work out it would take you about 3hours lol

Yeah I went high coz I rest minute between sets. So you rekon 7-10 for all execises?

Yep I hope it covers everything, supp wise, am also thinking of cycling arginine or some sort of nitric oxide supp but rekon ill leave it till im a couple months in and settled.

Is the leg press thing for tear drop shape? Coz I've been trying out rotating my feet on the leg extension and I find toes out brings them up real good

[genetic freek]

A lot of volume there man.

I would say stick to 2-3 working sets and reps 7-10

If you trained hard on that leg work out it would take you about 3hours lol

Yeah I went high coz I rest minute between sets. So you rekon 7-10 for all execises?

Yea pritty much just go to failure!

Yep I hope it covers everything, supp wise, am also thinking of cycling arginine or some sort of nitric oxide supp but rekon ill leave it till im a couple months in and settled.

Just eat eat eat food is the most powerfull anabolic substance on earth!

Is the leg press thing for tear drop shape? Coz I've been trying out rotating my feet on the leg extension and I find toes out brings them up real good

Leg press all over leg development. Toes pointed out will use a little more tear drop.

Just keep it simple bro.

[two_phat]

don't worry about planning exactly how many reps your gonna do, just push yourself to failure (or close to it) each set.

lift heavy and push yourself. good luck.

don't worry about more supps, a good diet and if you stick to your training plan you'll do fine.

[Pseudonym]

I don't think the volume per workout looks too bad, although it's at the upper end of the scale. I think the rep range should depend on what you've been doing previously - so if it's a change, then do it. I kind of like the tapering system you've got going though. It covers all bases!

I would suggest a 4-day split. Five days is a lot, and I'm pretty sure I get better results with the extra rest you get from a 4-day split.

Legs + Abs

Chest + Biceps

(rest)

Shoulders + Abs

Back + Triceps

(rest)

(rest)

In this case, it might be a good idea to drop the volume back a bit. You don't want to be in the gym all day.

Notice you'd also only be doing abs twice a week. IMO abs should be trained like any other muscle - so do weighted excercises, preferably to failure, then allow a few days recovery.

[Android]

Personal experience, Leg Press don't build legs like Squats do.

I never did Squats for first 6 years, and worked my way up to 12 plates each side on Leg Press (480kg) using good depth and form, legs never grew.

Switched to Squats and bam! Now I'm getting tangible growth and wish like f@*k I had done Squats 8 years earlier.

BB ain't a BB unless they have a sweep, Leg Press doesn't do sweep (for me, just sharing my experience).

The Leg Press and Leg Extension are great for the tear-drop, totally agree.

Why did I not do Squats? I didn't like the heavy bar on my back I was 6' tall and lanky. Trainers said do Leg Press instead if you don't like Squats so I convinced myself I didn't need Squats....what a clown I was, what a bunch of clowns they were.

[Optimass]

I had a bad experience early on with squats and reverted to leg press for mass. My legs are swole - does grow mass just need to mix it up - I find I grow well on high rep leg press. In stead of squats I would do rev-lunges - not every guys favourate exercise but in my experience it is what provided thickness and sweep in both quads and hamstring.

Have gone back to Squats in the last two years and the growth has been complimentary.

[Optimass]

Legs + Abs

Chest + Biceps

(rest)

Shoulders + Abs

Back + Triceps

(rest)

(rest)

Your hitting the triceps 3 times in this split.

Chest + Tricep

Back

off

Legs

Shoulders + Bicep

off

off

... at least two days either side of chest and shoulders allows full recovery of front delts and tricep. (you retain strength in the workouts). also wont over balance the front deltoid over time.

Dips 4 sets to failure

4 sets Dips to failure? - no need to reach failure 4 times - would only do 2 sets.

[jesses]

Hmm the joys of building a routine. Yeah personally I'm more inclined to do a 4 day split, i think 5 would be a bit too much. So I could drop back to 3-4 working sets, Chest and tris could be one day. Also tried doing heavy cable press yesterday, just not happening, keeps pulling me over so that will need a rethink. Then say back/abs, rest, shoulder/bis, legs/abs.

so

chest/tris

back/abs

rest

shoulder/bis

legs/abs

my ab routine is usually high cable crunches, weighted knee raises, oblique crunches and oblique twists (not necessarily in that order).

have been thinking I could always drop legs altogether as I do mountain biking and play football so already have a great set. not looking to become huge just reach about 76-7kg competition weight as I've been looking at the fitness model category I think its called

[I try]

I like the look of your changes there, a better 4 day-split for sure. Your biceps and tris should be well warm after your chest and delts training so you may only require 1 exercise 3 sets for each like dips for tris & incline dumb-bell curls for bis. Go hard boy!

[1day]

i find

chest/bi's

back/ tri's

works better for me as after chest my tri's cant do squat. so i like to giv the bi's a gud thrashin :roll:

[jesses]

i find

chest/bi's

back/ tri's

works better for me as after chest my tri's cant do squat. so i like to giv the bi's a gud thrashin :roll:

Yep i think ill just give both ways a go see what comes out tops for me

[Pseudonym]

Your hitting the triceps 3 times in this split.

Ah, good spot. Go with Optimass' workout, Jesse. It's simpler and better. :nod:

[Optimass]

Your hitting the triceps 3 times in this split.

Ah, good spot. Go with Optimass' workout, Jesse. It's simpler and better. :nod:

not ness better pseu .... it's just very common to see guys that have delts that dwarf there chest after working them too often.

[jesses]

Yeah gave back and bis a try the other day. Did back first then biceps. Dont think I've ever had them pump so big ever. I think chest/tris, back/bis is definitely a goer. Also does anyone know how to get hold of the Hawkes Bay NABBA representative or is this the wrong forum to ask that kinda thing

[nate225]

Mark Rainbow gave me a real basic programme when I was 19 or so & it worked well for years. 4 days Mon Tue Thur Fri, Chest/Bi, Legs, Back/Tri, Shoulders. Abs & Calves wherever.

If you're just getting into it dont sweat it too much - here's a quote for ya Jesses:

Too many guys are looking for the right program instead of just smashing f**king weights." V.Dizenzo (800+ lb bencher).

The relevance of the quote? Simply to get into some heavy hard training & learn as you go! If you are in Napier there are some pretty sharp BBers around that can give you advice as well as the NABBA contact you are looking for.

Nate

[jesses]

cheers nate225 just the pick me up I needed after having a real shit day. Any chance you would know of how to get in touch with some BBers in Napier?

[Luigi]

I had a bad experience early on with squats and reverted to leg press for mass. My legs are swole - does grow mass just need to mix it up - I find I grow well on high rep leg press. In stead of squats I would do rev-lunges - not every guys favourate exercise but in my experience it is what provided thickness and sweep in both quads and hamstring.

Have gone back to Squats in the last two years and the growth has been complimentary.

yea leg press will def make you grow if you go heavy with high reps

[soundsgood]

yea leg press will def make you grow if you go heavy with high reps

:-s that would apply to any exercise though, or am I missing the joke

[nate225]

cheers nate225 just the pick me up I needed after having a real shit day. Any chance you would know of how to get in touch with some BBers in Napier?

Walk into Sparta at 5.00pm any day of the week. It's easy to pick them, they're the guys that weigh 220lbs + at less than 10%, the 20" guns are a giveaway too!!

Sparta's probably your best bet - a few serious NABBA competitors there.

Nate

[jesses]

lol yeah I seen a couple of them in there, dont usually train in there but my try it for a one off.

also to anyone whose bulked before is 1kg of muscle per month a realistic goal? I'm going to be eating 3000-3200 cal a day with roughly 260-280g protein and 320-360g carbs so that should be plenty of muscle building energy