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Hey guys
I was wondering if you could help me ? I have been trying to bulk up for months now with very little results when I know they could be a lot better .
My diet is excellent and I get enough rest so I put two and two together and realized it was the workout. I was wondering if you guys could give me a sample of your own workout or any other helpful information to bulk me up.
Adrian
Your idea of an excellent diet may be WAY off.
I'd advise you post that in the diet forum for critique, as my guess is it may be coming up short.
~SC~
prolly not enough cal, protien intake, or intense training.
I have no problem bulking, just eat an extra meal or three per day. Cutting....that's the hard part. It's probably your diet.
my bulk workout is like this..
shoulders..MP 3x12dwon to 8
lat raises, 3x10down to 8
rear delts 3x10
shrugs, 3to5 sets as heavy as i can get a clean rep with and as many reps as i can, no more usually than 15ish
chest
bench 3x10down to 8, and when i say 10, i would have to have help with 11
incline same as bench
db pullover3x10
back
deads 4x12down to 2
tbar rows 3x10
db rows on incline 3x12
lat pulls3x12
wted hypers 3x12
arms,
vbarpushdowns 3x12
nosebreakers/skullcrushers, 3x10
flatbar pushdown3x12
Bis
standing DB curls 3x10down to 8
hammers 3x10down to 8
Legs
squats 4x12down to 8
hacks 3x12
leg ext 3x14
SLDL 4x12
legcurls4x12
i dont do abs when i bulk, i do calves every 3rd day.
There's my bulking program... works great for me...
http://forums.steroid.com/workout-training/132748-ok-guys-i-need-some-help-anyone.html