Bulking Workout

**Machdiesel** · 08-09-2006, 05:44 AM

I'm about to start a bulking workout, i was recently injured n hadda take off for a few months, so i lost alot of strength. The past few weeks i got back in the gym just doing basic movements working out my soreness. IM VERY weak right now compared to where iw as, so thinking of doing a powerlifting routine to get my strength back as quik as possible, NE suggestions on a good workout i can do to gain some serious strength/size back. Also i should add im no doing ne comps or stuff liek that,and never powerlifted before, so i wouldnt mind a workout that has some bi/tri work...U know u gotta work the guns.....

**Machdiesel** · 08-09-2006, 05:52 AM

I was looking over this post, and those results are CRAZY!!!! they are probally not normal, but it really makes me wanna try this. Im not gonna lie my overall goal is my appearance, not really strength, so im alittle worried about only doing the Big 3 exercises, where theres no arm work...NE SUGGESTIONS?
Workout Plan

***Doc.Sust*** · 08-09-2006, 09:02 AM

trust me it works, you dont need to do arms,what you can do is on the last day of the wk, pick one exercise for tri's and one for bi's and crank out 3 sets of 10 for each
i have done this program a few times and i added ,monday, 3 sets of back, wednesday, light shoulders and rotator cuff work, and friday, bi's and tri's. do minimal ammounts because you are doing so many core exercises , you will be spent as it is, use the auxilary movemnts to just finish the job,dont and i repeat DONT do a full routine for the minor muscle groups with this routine, if you do, you will overtrain yourself. i myself do just about no biceps work anymore, i get my bi work from lat movements and cleans, on my last workout of the week i do one set of '21's with a flat bar and thats it. right now, my arms are about 17inches,without gear, and without going banana's and doing an entire bicep day

**Machdiesel** · 08-09-2006, 09:31 AM

im debating if i should do the workout i posted, or the ironman, ive done the ironman before with good results, so i may try this workout n see how it goes, right now im doing a workout like mon-chest/bi wed-back/tri n friday legs/shoulders, Im not a big fan of once a week for a muscle, only when cutting, but its just to get my body back in shape.
So your saying itd be ok to maybe to add..(all sets of 10, fairly light, just enuff to get a good pump)
Monday- 2 sets of lat pulldown and 2 sets of upright row machine
Wed 2 sets of DB shoulder press, 2 sets of front raises
Fri- 2 sets of DB curls, and 2 sets of skulls?

**Machdiesel** · 08-09-2006, 09:32 AM

ALSO Doct Sust which do you think woudl give me better strength gains, the iron man or this 8 week protocall?

***Doc.Sust*** · 08-09-2006, 10:12 AM

Originally Posted by Machdiesel

ALSO Doct Sust which do you think woudl give me better strength gains, the iron man or this 8 week protocall?

HANDS DOWN this one!!!!!!!!! iron manis a bbing routine, this is a routine SPECIFICALY made for strength, i used thisprogram countless times, it took me to over a 600 dead a 545 squat and a 365lb press, raw and drug free at 181lbs

***Doc.Sust*** · 08-09-2006, 10:17 AM

Originally Posted by Doc.Sust

HANDS DOWN this one!!!!!!!!! iron manis a bbing routine, this is a routine SPECIFICALY made for strength, i used thisprogram countless times, it took me to over a 600 dead a 545 squat and a 365lb press, raw and drug free at 181lbs

now i am close to 210lbs and using the powerlfiting equipment and getting crazy numbers on all the lifts,but i cant really follow this routine anymore,i need to do exercises specific for the equiped lifter, but i do stick with some of the principles of the 3x3 still, with some variations. as far as raw lifitng goes, the routine is a solid . for the equiped lifter, not really a good routine, better off with a program with lower volume and that is more specific to your weaknesses

**Machdiesel** · 08-09-2006, 10:23 AM

Thanx a bunch man, im gonna start the workout you outlined starting in sept. Also what do you think of my addditions, will that work?? also if u want u can hit me up on AIM at Machmood869 this convo can go much quiker, thanx alot for all your help, greatly appreciated

***Doc.Sust*** · 08-09-2006, 12:01 PM

sorry man, i dont have AIM, i am not that computer savy. anyway, yes the additioins are fine,you have the right idea,

**Machdiesel** · 08-10-2006, 06:13 AM

ite thanx alot man im pumped, when i start i will post my starting numbers and let you know how it goes, i saw some other person used this n he jumped 100 pounds on his bench, INSANE. I know that prob wont happen, but ive only been back in the gym for 2 months(took time off due to injury) finally worked out all the kinks, i expect to see great gains

***Doc.Sust*** · 08-10-2006, 01:14 PM

trust me, you will make gret gains, especialy with the leg lifts.

**Leader05** · 10-26-2006, 08:39 PM

Machdiesel,

I wouldn't trust doc.sust if I was you. There is more to life than what he does for his life. I would however suggest you trust your own instinct and judgement as far you interest could take you.
Watch for this wannbe advisors especially in this fora it is not unusual to find some rogue 9000 posts who wants claim that's he is a medical researchers. They would always make you laugh you head off if you read their research composition. Trust your own intuition is what I can say....

***Doc.Sust*** · 10-27-2006, 09:29 AM

Originally Posted by Leader05

Machdiesel,

I wouldn't trust doc.sust if I was you. There is more to life than what he does for his life. I would however suggest you trust your own instinct and judgement as far you interest could take you.
Watch for this wannbe advisors especially in this fora it is not unusual to find some rogue 9000 posts who wants claim that's he is a medical researchers. They would always make you laugh you head off if you read their research composition. Trust your own intuition is what I can say....

idont calim to be a medical rsearcher, i am a doctor and an elite powerlifter who hold multiple records,national and internationl, what credentials do you have? strike 3 big mouth