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  1. #1
    k_dogg's Avatar
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    Please rip apart my bulking/strength program

    176lbs, 6'0 approx 10%bf
    goals= bulk and strength

    day1: Shoulders/Traps
    Military Press (infront)3 sets 6-8reps
    upright rows 3x6-8
    bentover lateral raises 3x6-8
    Shrugs 4x6-8

    day2: Legs
    Leg press 4x8-10
    extension 3x8-10
    curls 3x8-10
    deadlifts 3x6-10
    Seated calf raises 3x8-10
    standing calf raises 3x8-10

    day 3: Chest
    flat Bench 3x6-8
    incline bench 3x6-8
    decline DB press 3x6-8
    Flat Flies 3x 6-8

    day 4: Off

    day5: Back
    Chins 3x failure
    bentover rows 3x6-8
    Pulldowns (wide) 3x6-8
    seated rows (close) 3x6-8

    day6: Arms
    BBell Curls 3x6-8
    incline DB curls 3x6-8
    Scull Crushers 3x6-8
    push downs 3x6-8
    close grip bench 3x6-8

    day7: Off

    what do you think primarily for bulking?

  2. #2
    Fame's Avatar
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    Squats, Deadlifts, Pullups...the staples...and you have none... : \
    (i see you have deadlifts on leg day, but imagine thats Stiff Legged Deadlifts? If not, then it should be, and do reg. deads on backday)

    and

    Upright rows are bad in the long term for your shoulders/rc..i'd read up a little on the negative side of those first, also switch the skullcrushers for tricep extensions (IE. change the range of motion to behind the head instead of your forhead..you can find the movement online)...drop the pulldowns for weighted pullups....i'd do two overhead presses on shoulder day...Military (front) and dumbell press for me.

    my 3 cents.

  3. #3
    SwoleCat is offline AR Hall of Fame
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    You have provided the stimulus for growth, yes.

    Now to get the growth to actually occur/take place, you'll have to have the right dietary plan of attack to support your goals. What is that?

    ~SC~

  4. #4
    Hypertrophy's Avatar
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    Looks good. You are in an excellent rep range for hypertrophy/strength. I also like your consistency of reps. Everyones opinion on exercises differ. Do what you feel the most.

  5. #5
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    You might need an extra day recuperation every now and then, rest is also important even if you hate rest days.

    With one of your major movements in each muscle group try this from time to time. Load up the weight until you can only just move it and try and hold that minute movement for 30 seconds, do this for 3 sets then leave it for a couple of weeks. It helped me in the past when looking to add size and strength, you might find it of use too.

  6. #6
    k_dogg's Avatar
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    Quote Originally Posted by SwoleCat
    You have provided the stimulus for growth, yes.

    Now to get the growth to actually occur/take place, you'll have to have the right dietary plan of attack to support your goals. What is that?

    ~SC~
    im pretty confident with the food, but this is it

    meal 1 6am:
    bowl of oats 4 egg whites 2 whole eggs (substitue eggs for shake some days)
    supp's-mens performance multivitamin, glucosamine

    meal 2 8:30am: (at army mess)
    2 eggs poached, whole wheat toast, cereal-sultanabran, tub of lite yohgurt

    meal 3 10:30: while working
    can of tuna and cup of brown rice

    meal4 12:30-1pm (army mess again)
    steak and vegetables

    meal5 3pm: while working
    can of tuna and with cup fo brown rice

    workout 4pm

    meal 6 5pm: PWO
    shake 30gm whey 60gm dextrose

    meal 7 6:30
    chicken breast with sweet patato and broccoli

    meal 8 8:30
    whey shake and flax oil

    depending on how late im staying up id have another feed of oats and some meat at 8:30pm. probably a can of tuna and the whey + flax is pushed back before bed say 10pm or 10:30pm

    what do you think?

  7. #7
    k_dogg's Avatar
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    Quote Originally Posted by Fame
    Squats, Deadlifts, Pullups...the staples...and you have none... : \
    (i see you have deadlifts on leg day, but imagine thats Stiff Legged Deadlifts? If not, then it should be, and do reg. deads on backday)

    and

    Upright rows are bad in the long term for your shoulders/rc..i'd read up a little on the negative side of those first, also switch the skullcrushers for tricep extensions (IE. change the range of motion to behind the head instead of your forhead..you can find the movement online)...drop the pulldowns for weighted pullups....i'd do two overhead presses on shoulder day...Military (front) and dumbell press for me.

    my 3 cents.
    when i say chins they are pull ups wide grip. i start with 3 sets.
    i had some dramas with my lower back last year as a result of squats so i try to cut em out and do press's instead. the leg workout is bordering on too long but i was thining of putting a few sets of light squats in.

    stiff leg deads on leg day and bent on back day?

  8. #8
    MBaraso's Avatar
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    Quote Originally Posted by k_dogg
    im pretty confident with the food, but this is it

    meal 1 6am:
    bowl of oats 4 egg whites 2 whole eggs (substitue eggs for shake some days)
    supp's-mens performance multivitamin, glucosamine

    meal 2 8:30am: (at army mess)
    2 eggs poached, whole wheat toast, cereal-sultanabran, tub of lite yohgurt

    meal 3 10:30: while working
    can of tuna and cup of brown rice

    meal4 12:30-1pm (army mess again)
    steak and vegetables

    meal5 3pm: while working
    can of tuna and with cup fo brown rice

    workout 4pm

    meal 6 5pm: PWO
    shake 30gm whey 60gm dextrose

    meal 7 6:30
    chicken breast with sweet patato and broccoli

    meal 8 8:30
    whey shake and flax oil

    depending on how late im staying up id have another feed of oats and some meat at 8:30pm. probably a can of tuna and the whey + flax is pushed back before bed say 10pm or 10:30pm

    what do you think?
    What you just posted is NOT a bulking diet IMO. Yes your getting cals/protein but if you really wanna gain some weight your gonna have to stop eating like a bird....

  9. #9
    k_dogg's Avatar
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    Quote Originally Posted by MBaraso
    What you just posted is NOT a bulking diet IMO. Yes your getting cals/protein but if you really wanna gain some weight your gonna have to stop eating like a bird....
    ok... now we have determined im a bird can you please give me some examples please?... In your opinion what am i doing wrong and how can i fix it?

  10. #10
    MBaraso's Avatar
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    I just think your eating too clean.
    When your truely bulking you eat everything. That includes burgers, pizza etc.
    Now I'm not saying you should eat those things everyday but don't be afraid to eat a bucket of KFC once in awhile during a bulk cycle.

  11. #11
    k_dogg's Avatar
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    Quote Originally Posted by MBaraso
    I just think your eating too clean.
    When your truely bulking you eat everything. That includes burgers, pizza etc.
    Now I'm not saying you should eat those things everyday but don't be afraid to eat a bucket of KFC once in awhile during a bulk cycle.

    dude, your whispering sweet nothings to me saying that. i appreciate it.
    but serioulsy i do eat subway every couple of days and im not afraid to have a burger occasionaly. i always substitute meals. im not to concerned with eating incredibly clean but that plan is a basis and the minimum. but if im in a real rush and dont have time or whatever it will be a zinger burger and chips.
    or just a whole BBQ'd chicken form the supermarket. so yeah its just a base that i work off.
    i even have a day a week where i will eat anything i feel like. usualy HJ's or KFC and subway.

  12. #12
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    When you're bulking, eat clean. I don't care what anyone says. When you eat clean and whole foods, your body and strength shows it. Eat clean and eat frequent. Also, I had an awesome workout that helped huge with strength. It was 3 days a week.

    Day 1 - Upper Body
    - Deadlifts
    - Flat & Incline Bench Press
    - Military Press
    - Shoulder-Width Chin Ups
    - Barbell Curls
    - Weighted Dips
    - T Bar Rows

    Day 2 - Rest

    Day 3 - Lower Body
    - Barbell Squats
    - Lunges
    - Donkey Raises
    - Hamstring Curl
    - Standing Calf Raises
    - Leg Extensions
    - Leg Curls

    Day 4 - Rest

    Day 5 - Upper Body
    - Deadlifts
    - Flat & Incline Bench Press
    - Wide Grip Chin Ups
    - Military Press
    - Barbell Curls
    - Weighted Dips
    - T Bar Rows

    Day 6 - Rest

    Day 7 - Rest

    REPEAT

    Very simple and the basics. Half the exercises you do for the upper body are in the rep range of 5 sets of 5 reps and the other half are 3 sets of 10 reps. Then the next time you hit them you switch it up.

    Looks easy? Try it. It's **** hard and exhausting and with the proper nutrition..your strength goes through the roof and you start to swell huge. Awesome routine.

  13. #13
    bermich's Avatar
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    Shoulders and lats one day and then back another day?

    I would keep combine lats with back since they are almost the same exercises and hit the same muscles.
    Move shoulders over with arms and put chest in with back.

    Basically Chest and back
    Arms and shoulders
    Legs.

    Just my two cents.

  14. #14
    bermich's Avatar
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    Looking over your diet. You will LOSE wieght with that diet. You need to double or triple that if you want a real bulk diet.

  15. #15
    MBaraso's Avatar
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    Quote Originally Posted by bermich
    Looking over your diet. You will LOSE wieght with that diet. You need to double or triple that if you want a real bulk diet.
    Well said.

  16. #16
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    Quote Originally Posted by bermich
    Looking over your diet. You will LOSE wieght with that diet. You need to double or triple that if you want a real bulk diet.
    understood.
    so do you mean more food per sitting or more meals? i could probably squeeze in another meal but it will be a case of more food per sitting. i think ill up the shakes aswel. maybe one with every second meal. full cream milk.
    any idea's on favourite foods or meals for bulking bermich would be very helpful.

  17. #17
    k_dogg's Avatar
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    revised

    revised workout

    ???

    Day1 Legs
    Squats 3x6-10
    Leg press 4x8-10
    curls 3x8-10
    deadlifts 3x6-10
    Seated calf raises 3x8-10
    standing calf raises 3x8-10

    Day2 Chest
    flat Bench 3x6-8
    incline bench 3x6-8
    decline DB press 3x6-8
    Flat Flies 3x 6-8
    flat DB Press 3x6-8

    Day3 OFF

    Day4 Back and Traps
    Chins 3x failure
    bentover rows 3x6-8
    Pulldowns (wide) 3x6-8
    seated rows (close) 3x6-8
    Shrugs 4x6-8
    hyperextensions

    Day 5 Arms and shoulders
    BBell Curls 3x6-8
    incline DB curls 3x6-8
    Scull Crushers 3x6-8
    push downs 3x6-8
    close grip bench 3x6-8
    Military Press (infront)3 sets 6-8reps
    upright rows 3x6-8
    Seated Dumbel Press 3x 6-8

    Day6 OFF

    i know how i feel after i do my chest and in no way would i be capable of backing up and doing my back. unless i dropped like 2 or 3 exersizes for each i guess.
    what do you think about this revised one?

  18. #18
    bermich's Avatar
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    Quote Originally Posted by k_dogg
    understood.
    so do you mean more food per sitting or more meals? i could probably squeeze in another meal but it will be a case of more food per sitting. i think ill up the shakes aswel. maybe one with every second meal. full cream milk.
    any idea's on favourite foods or meals for bulking bermich would be very helpful.
    That depends on your body. Does your body store fat easily or do you burn it off quickly.
    The bigger the meals, the more likely the body will store the food as fat cause it might not be able to digest it all.
    The smaller the meals but at shorter intervals allows the body to burn it as fuel easier.

    Think of it this way.
    A furnace: You dont throw a whole bunch of wood on it all at once cause you will just get a big fire that will die down shortly and then you have no more wood and then the fire goes out.
    You gradually place wood in the furnace to keep a steady fire going and continually keep adding wood. Thus, you have a consistant heat source.
    The body works the same way. Too much food turns to fat and too little food forces the body to break down the muscle and use it as fuel.

    Try 3 shakes a day. Add ice cream, maybe yogurt and oats to it. Maybe raw eggs if you are into that and whole fat milk. That will give you some extra calories.

  19. #19
    bermich's Avatar
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    Quote Originally Posted by k_dogg
    revised workout

    ???

    Day1 Legs
    Squats 3x6-10
    Leg press 4x8-10
    curls 3x8-10
    deadlifts 3x6-10
    Seated calf raises 3x8-10
    standing calf raises 3x8-10

    Day2 Chest
    flat Bench 3x6-8
    incline bench 3x6-8
    decline DB press 3x6-8
    Flat Flies 3x 6-8
    flat DB Press 3x6-8

    Day3 OFF

    Day4 Back and Traps
    Chins 3x failure
    bentover rows 3x6-8
    Pulldowns (wide) 3x6-8
    seated rows (close) 3x6-8
    Shrugs 4x6-8
    hyperextensions

    Day 5 Arms and shoulders
    BBell Curls 3x6-8
    incline DB curls 3x6-8
    Scull Crushers 3x6-8
    push downs 3x6-8
    close grip bench 3x6-8
    Military Press (infront)3 sets 6-8reps
    upright rows 3x6-8
    Seated Dumbel Press 3x 6-8

    Day6 OFF

    i know how i feel after i do my chest and in no way would i be capable of backing up and doing my back. unless i dropped like 2 or 3 exersizes for each i guess.
    what do you think about this revised one?

    If you feel it is working for you then stick with it.
    There are two types of routines I use. 3 on 1 off and then 1on 1off 1on.

    As for the chest and back: I like doing them the same day cause:
    Chest is all push while back is all pulling.
    The problem with that is: The next day, trying to do military press after I just maxed out on incline is kinda rough.

  20. #20
    bermich's Avatar
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    BTW. What do you mean by close grip bench? Isnt that for the chest?

  21. #21
    k_dogg's Avatar
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    Quote Originally Posted by bermich
    That depends on your body. Does your body store fat easily or do you burn it off quickly.
    The bigger the meals, the more likely the body will store the food as fat cause it might not be able to digest it all.
    The smaller the meals but at shorter intervals allows the body to burn it as fuel easier.

    Think of it this way.
    A furnace: You dont throw a whole bunch of wood on it all at once cause you will just get a big fire that will die down shortly and then you have no more wood and then the fire goes out.
    You gradually place wood in the furnace to keep a steady fire going and continually keep adding wood. Thus, you have a consistant heat source.
    The body works the same way. Too much food turns to fat and too little food forces the body to break down the muscle and use it as fuel.

    Try 3 shakes a day. Add ice cream, maybe yogurt and oats to it. Maybe raw eggs if you are into that and whole fat milk. That will give you some extra calories.
    ok good explanation.
    now i do burn fat easily. i was bulking last year eating a rediculous amount of dairy (to the point where i became lactose intolerant lol... but its sweet now)
    and subway and steak and pasta etc... not thinking about fat at all when i ate. just eating. and my body fat was hardly touched. im pretty lean. but i never tried grabbing maccas or KFC or whatever as a substitue on a EOD or ED basis. ill definately up the shakes to 3 and maybe eat more yohgurt. ill wack a few eggs in the shakes aswel. you still reckon 8 meals is enough? i might just try to eat whenever i can. not stick to 2 hours. if there is something in front of me at 1hr then ill take it..etc

  22. #22
    k_dogg's Avatar
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    Quote Originally Posted by bermich
    BTW. What do you mean by close grip bench? Isnt that for the chest?
    triceps. it destroys my triceps. just hold your hands together at thumb to thumb at full arms length from your chest like your holding a bar then bring it to your sternum and check out the range of motion.
    Last edited by k_dogg; 06-30-2004 at 06:25 PM.

  23. #23
    k_dogg's Avatar
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    Quote Originally Posted by bermich
    If you feel it is working for you then stick with it.
    There are two types of routines I use. 3 on 1 off and then 1on 1off 1on.
    so do you mean that you would do those 3 days then one day off, then straight back into the 3 days again? so 6 days a week workout? is that for bulking?

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