Thread: bulking routine help
08-21-2003, 07:10 PM #1
bulking routine help
i just got back into liftin weights about 2 1/2 months ago and ive been busting my ass in the gym 6 days a week doing:mon-chest/bi's/tri's
tuesday-legs wed-back and shoulders then repeat that next three days and take sunday off. i have been reading up on here and have seen alot about how it is good to get a weeks rest for every body part..
so i was thinking
and take off sat and sun. and work in in abs about twice a week
what do yall think is best? remember im tryin to bulk right now too
08-21-2003, 07:21 PM #2
your first routine was trash, good call on changing it up.
the problem i have with your second routine is...
1. working with weights 5 days in a row is very taxing on the body; central nervous system, immune system, etc...
2. your arms will be over trained
how about this...
08-21-2003, 07:30 PM #3
here are more options. the tricky thing with 1 bp splits is over lapping muscle groups.....
08-21-2003, 07:38 PM #4
sounds good to me im starting that monday it will also be good to change up my routine hopefully ill grow more on this routine
08-21-2003, 07:42 PM #5
are you eating calories over maintenance? if you arent dont expect to grow that much just by changing your routine.
08-21-2003, 07:43 PM #6
i have been eating alot and taking in tons of protein
08-21-2003, 07:52 PM #7
just for shits and grins you should really add it all up if you havent already, you will probably be surprised.
type out your typical days diet..... example
6 oz chicken breast 170 41/0/1
1/2 cup brown rice 190 3/39/2
2 tbsp natural pb 200 8/8/16
etc... for every meal.
if you dont know the calories or p/c/f then go to http://www.calorieking.com/foods and search the database.
once you find out how many calories you really eat on an average day then find out if you are in the right ball park.
use these 2 formulas.....
Method I - Method one for finding ones maintenance calories is to simply multiply your current body weight by the following numbers:
12-14 if your metabolism is slow
15 if you have an average metabolism
16-18 if you have a fast to super fast metabolism
Method II - This is a method that calculates your basal metabolic rate, based on your height, weight and age. You expend energy no matter what you are doing, even when sleeping. Thus your Basal Metabolic Rate is the number of calories you'd burn if you stayed in bed all day - that's my kind of day!
Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age)= BMR
Lets take a 200 pound male who is 22 and is 5-10.
67 + (6.24 x 200) + (12.7 x 70) - (6.9 x 22) - ( 6.9 x 22 ) = 1986
Next you need to calculate your activity level for the day by multiplying your BMR x's the following number that suites you.
1.2-1.3 = Very Light
1.5 for Moderate -
1.6-1.7 for Heavy -
1.8-2.1 for Insanely Rigorous -
If his energy expenditure is moderate than I would multiply 1986 by 1.5 and get 2,979 calories to maintain his current bodyweight weight.
08-21-2003, 07:57 PM #8
im 6' 170 right now and have an average metabolism, im worried about bulking because i use to be 180 and 5'8 when in high school and i looked like shit now i wish i was at the very least 180 now that i actually lift weights
08-21-2003, 08:10 PM #9
just keep it clean. you need calories to grow but that doenst mean hot dogs and hamburgers. stick with chicken, lean steak, tuna, turkey breast, whey protein, salmon or other fish, eggs, egg whites, oatmeal, whole wheat bread, yams, sweet potatoes, brown rice, veggies, natural peanut butter, olive oil, flax oil, almonds, walnuts, etc.....
08-21-2003, 10:16 PM #10
any other suggestions on a good bulk split routine?
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