Good bulk work out plan?

[Makethemsuffer]

Anyone have a good bulk workout plan?

[xlxBigSexyxlx]

diet

[gainaholic]

My bulking plan includes a "semi" clean diet and heavy pyramid low rep sets (6-10) in the gym.

[RuhlFreak55]

my training ideals don't change between bulking and cutting.....variety is the key.....all rep ranges should be represented in a workout

[Reed]

Me personally when bulking I tend to go supa heavy with all the basics and with dieting down I like to add in some machines to avoid the risk of injury. Thats just me though

[stpete]

my training ideals don't change between bulking and cutting.....variety is the key.....all rep ranges should be represented in a workout

Variety is the key for me also. Every now and then i'll go heavy just to see where i'm at.

[Win369]

Variety is the key for me also. Every now and then i'll go heavy just to see where i'm at.

agree! i used to add one more reps at the last heaviest sets

[dannyog]

start heavy then go lighter

[supragasm]

Id definitely have the key MASS "compound movement" builders

-Bench Press(incline/flat)
-Military Press
-Rows(underhand/overhand)
-Squats(regular/front)
-Dead lifts(stiff/and bent)
>weighed wide pull ups
>weighted bar dips, I have heard 'reverse bar dips' really hit triceps hard

*Mix it up with barbells and dumbbells*

I personally like 8 reps max,heavy with barbell, warm up set, 8-6-4-2
10 reps max with dumbbells, warm up set, 10-8-6-4

I like hitting failure by last rep,knowing that is the heaviest weight that I can handle for that amount of reps

I also increase weight each set, weight goes up, reps go down, as well as focusing on the eccentric(negative) movement,so that i am focusing on using Type IIB muscle fibers. 3/0/1 tempo

[trulbfan3]

i do str8 sets instead of pyramidding but been thinkin bout givvin it a try but however many reps i aim for i make sure that by the last one i cant do a single more rep....Its all about intensity for me

[StairRoyd]

Wouldnt the pyramid with a clean diet generate lean muscle mass?

I slowed down working out for about a year and hitting the gym MAYBE once or twice every two weeks and got a bit soft.... I've been back in for a good two months now and I feel like I got everything back.

I fixed my diet a bit and have been working out 5 times a week and feel great. I'm 6'1 187 and wanting to get bigger but staying lean.

[StairRoyd]

Wouldnt the pyramid with a clean diet generate lean muscle mass?

I slowed down working out for about a year and hitting the gym MAYBE once or twice every two weeks and got a bit soft.... I've been back in for a good two months now and I feel like I got everything back.

I fixed my diet a bit and have been working out 5 times a week and feel great. I'm 6'1 187 and wanting to get bigger but staying lean.

[svisbeck]

good comments

[surferbrent87]

heavy deadlifts are my favorite for building mass

[hybrid83]

All compound movements

Let me expand. I find that alot of people focus to much on the smaller movements. And this include curls. I always hit my big muscle groups first. Your presses, chinups, squats, good old fashion man work lol. Everthing else just seems to follow. And it lets me go heavy as hell.

[coinnak09]

1994 Blazers are the old body style, in other words they wont work. Ill see if I can find anything.

[thomaskstewart]

Id definitely have the key MASS "compound movement" builders

-Bench Press(incline/flat)
-Military Press
-Rows(underhand/overhand)
-Squats(regular/front)
-Dead lifts(stiff/and bent)
>weighed wide pull ups
>weighted bar dips, I have heard 'reverse bar dips' really hit triceps hard

*Mix it up with barbells and dumbbells*

I personally like 8 reps max,heavy with barbell, warm up set, 8-6-4-2
10 reps max with dumbbells, warm up set, 10-8-6-4

I like hitting failure by last rep,knowing that is the heaviest weight that I can handle for that amount of reps

I also increase weight each set, weight goes up, reps go down, as well as focusing on the eccentric(negative) movement,so that i am focusing on using Type IIB muscle fibers. 3/0/1 tempo

I agree except the tempo is too short besides you really think you're able to push the weight in 1 sec... lol I go 6-2-4 tempo right now and as short as 4-1-2 basically whatever iut takes me to lift the weight I double for the eccentric always pause/squeeze

[thomaskstewart]

heavy deadlifts are my favorite for building mass

Yeah definately... good one...

If you think about it... deadlifts are the epitome of full body muscular strength capacity!