time to bulk up

[frogie2001]

I'm lean mass at around 75 kg at the moment, and am humming away to gain some serious muscle. please have a look at the diet and workout and through some feed back at me, it's always good to hear what people think.

monday chest/ bicep

flat bench 4x12

incline db 4x10-12

hammer chest press 4x10-12

db pull over 3x10

bb curls 4x12

preacher curls 4x12

db conc curls 3x12-15

tuesday back/ tricep

Dead lifts 4x10

lat pulls 4x12-15

BB Row 4x10

skull crush 3x10-12

tricep extension 3xx15 (superset)

press up (superset)

wednesday

Cardio (1hr)

thursday shoulders/ calves/abs

shoulder press 4x10-12

upright rox 4x12-15

lat raise 3x15

seated calf 4x15

standing calf 4x15

leg raise 4x20(superset)

crunch 4x50 (superset)

Friday legs

squat 3x15

leg press 4x15

stiff leg dead lifts 3x12

leg curls 4x15

saturday

off

Sunday

yoga/pilates

Diet was thinking of just staying on the one Tom gave me. but am thinking that I should up the calories a bit to get some growth going.

breakfast

4 weetbix

fruit

2 cups of milk

Protein powder

smoko

2xvogels

scrambled eggs(5egg whites 1 whole egg) or protein powder

banana

lunch

200gm beef/chicken/tuna can/ lamb

1 cup vege

1 cup of rice /cup of mashed potatoes / 1 cup pasta

afternoon tea

as before

PWO

2cups skim milk

protein

fruit

Dinner

as lunch

[jono]

I'm lean mass at around 75 kg at the moment, and am humming away to gain some serious muscle. please have a look at the diet and workout and through some feed back at me, it's always good to hear what people think.

monday chest/ bicep

flat bench 4x12

incline db 4x10-12

hammer chest press 4x10-12

flat flyes 4x12-15

db pull over 3x10

bb curls 4x12

preacher curls 4x12

db conc curls 3x12-15

tuesday back/ tricep

Dead lifts 4x10

lat pulls 4x12-15

BB rows 4x10-12

DB row 4x12

skull crush 3x10-12

tricep extension 3xx15 (superset)

press up (superset)

wednesday

Cardio walk

thursday shoulders/ calves/abs

shoulder press 4x10-12

upright rox 4x12-15

lat raise 3x15

seated calf 4x15

standing calf 4x15

leg raise 4x20(superset)

crunch 4x50 (superset)

Friday legs

stiff leg dead lifts 3x12

leg curls 4x15

squat 3x15

leg press 3x15

saturday

off

Sunday

yoga

Diet was thinking of just staying on the one Tom gave me. but am thinking that I should up the calories a bit to get some growth going.

breakfast

4 weetbix

fruit

2 cups of milk

smoko

2xvogels

scrambled eggs or protein powder

banana

lunch

200gm beef/chicken/tuna can/ lamb

1 cup vege

1 cup of rice /cup of mashed potatoes / 1 cup pasta

afternoon tea

as before

PWO

shake fruit

Dinner

as lunch

workout looks fine, make sure you do the quad work b4 the ham work on leg day. other than that if you train HARD it all comes down to diet.

u need protien @ breakfeast

my advise for diet would be. have your "lunch meal" for every meal.

you really need to up the food. dont be scared to EAT

[frogie2001]

yeah the old eating thing isn't an issue, the problem is costs. I think if I thow a shake in the breaky it would be about the equivalent.

[sponge]

Why don't you try my periodisation routine? One day/week splits are inferior.. and I have no doubt that you'd make gains off it (if you fix your diet like jono said )

Other than that, 11 sets for biceps??? You don't need that many

too many chest sets

[jono]

yeah the old eating thing isn't an issue, the problem is costs. I think if I thow a shake in the breaky it would be about the equivalent.

the main cost of bb is food cost. it costs a lot to buy all the food. but if you wanna grow, you must eat.

also you said you have a "smoko" ? why not stop wasting $ on cigs and spend it on food, plus its bad for you anyway

[Varven]

yeah the old eating thing isn't an issue, the problem is costs. I think if I thow a shake in the breaky it would be about the equivalent.

the main cost of bb is food cost. it costs a lot to buy all the food. but if you wanna grow, you must eat.

also you said you have a "smoko" ? why not stop wasting $ on cigs and spend it on food, plus its bad for you anyway

I thought by smoko he meant smoked chicken ! :?

Id say up the protein a bit more.. mabybe more at breakfast.. like some eggs and some cottage cheese before bed ?

Also imo the volume of workouts might be over the top.. 10 - 12 SETS for each major muscle group ( Back/chest/legs) and 6 - 9 sets for smaller muscles ( Calves/bis/tris/shoulders/abs) is enough I should think.

so maybe on chest day drop the flyes, on back day drop the db rows,

AND increase quad work:

4 working sets of back squats, followed by 4 sets of Leg press and maybe a couple of sets of Hack squats Or Front squats or even leg extensions...

just a suggestion.. whatever works for you !

[Marcus]

Basic diet look good, give it some time & you'll see how your body responds & can make adjustments from there. I'd add more protein as you go.

I think you're over doing it in the training dept. Too many exercises. Remember quantity doesn't compare to quality. Try to keep your workouts 60-90mins & go to failure on your working sets.

Re your legs. I'd mix it up. If you feel your hams are lacking train them first & vice versa. Build the whole package.

[frogie2001]

:pfft: nah man smoko is just what I call afternoon tea. rabid non smoker.

what about the rep ranges for the ex's if the sets are dropped.?

I have edited the first post again so please have a look and see if their are any more mods that can happen.

cheers, guys.

[Growth]

To be honest i thought the diet was a bit slim, you really need to pack the food in, im talking like good sized meals every 2 or 3 hours, no snack, all meals.

How many calories a day is that setup giving up?

I dont see a problem with the workout. Just on a side not am i the only one who does back/bi and chest/tri? A lot of people seem to do back/tri chest/bi

[Marcus]

For your chest I'd take out the hammer strength & put the flyes back in.

2 - 3 working sets to failure is all you need. I think your rep ranges are a little high but everyone is different. See what works for you. My rep ranges between 6-20, depending on how I feel. Don't worry about falling into a rep range so much; focus on training hard to failure & always look to up the weight where you can.

At the end of the day it will be your diet that pulls you along.

[frogie2001]

I have tried it both ways, back bi i feel that the bicep is fatigued byt the time the back is finished up. which i feel doesn't allow me to push as much on the smaller muscle groups.

doing opposite movements, i find, both groups stay fresh. I think it comes down to preference though

The calorie intake is around 3k, a day. meal times are 2-3 hours apart. I was thinking of upping it to 4k a day, but I'm trying to stay a bit thinner and not pack on too much chub. (not that I'm worried) but I did the hard yards and dropped 20kg at one stage and am not too keen to put it back

[Growth]

I have tried it both ways, back bi i feel that the bicep is fatigued byt the time the back is finished up. which i feel doesn't allow me to push as much on the smaller muscle groups.

Seems like the perfect time to really punish them some more to me :pfft: But yeah, its just a preferance thing i guess.

The calorie intake is around 3k, a day. meal times are 2-3 hours apart. I was thinking of upping it to 4k a day, but I'm trying to stay a bit thinner and not pack on too much chub. (not that I'm worried) but I did the hard yards and dropped 20kg at one stage and am not too keen to put it back

Yeah i can see what you mean, it depends on the timeframe of your bulk i guess, if you are looking to do a long bulk then you could probabley keep the calories at around 4k and not gain a lot of fat, that would also be good if your looking at competing regularly. I would take it to 4k, and just keep it there for a while, bust out your calipers every week and see if your gaining much fat, if your gaining more than you like then drop 250cal and repeat until your happy with how things are going.

[frogie2001]

good idea that one. must work the calories out properly. does anyone know if marc rainbow is back in the country yet. I'll make a time to go and see him, maybe

[Marcus]

I prefer chest & bi's, shoulders & tri's. I would give back a whole day to itself & maybe do calves after.

[jono]

I prefer chest & bi's, shoulders & tri's. I would give back a whole day to itself & maybe do calves after.

same as me. if you train back hard you shouldnt be able to train ANYTHING afterwards