Let me know what you think

**GymHero** · 03-10-2009, 12:31 AM

I am trying to bulk, what do you guys think of my routine...

Mon-Chest, Shoulders, calves sets are

Tue- Back, hams, triceps

Wed- quads, traps, biceps

Thurs- off

Fri- Chest, Shoulders, calves

Sat- Back, hams, triceps

Sun- quads, traps. biceps

As far as the reps go I do a couple of warm ups and then I go my heavies and get atleast 4 reps off..... so 4-7 reps and once I hit 8 reps I up the weight and repeat, go for atleast 4 reps then once I get to 8 on the new weigh I up the weight again....... Let me here your thoughts

**jbm** · 03-10-2009, 05:05 AM

mon-chest
tue-back
wed-shoulders and calves
thur-arms and forearms
fri-legs
Abs 3x a week
cardio 3x a week

Make it intense workout 45mins a day excluding abs and cardio
If you wanna bulk rest is very important. don't overkill bro!
You grow while you rest and having good 6 to 8 meals a day.

**GymHero** · 03-10-2009, 05:56 AM

Originally Posted by jbm

mon-chest
tue-back
wed-shoulders and calves
thur-arms and forearms
fri-legs
Abs 3x a week
cardio 3x a week

Make it intense workout 45mins a day excluding abs and cardio
If you wanna bulk rest is very important. don't overkill bro!
You grow while you rest and having good 6 to 8 meals a day.

Do you think I am hurting myself working each muscle twice a week? So its better to do each one once a week? For what you said, go my heaviest each day for about 4-7 reps? Or go to failure?

**GymHero** · 03-10-2009, 04:28 PM

bump...............

**tripmachine** · 03-10-2009, 04:54 PM

Hey..... I am doing the SAME split you are doing.... I just started doing it that way about 2 weeks ago and I'm loving it!!! I don't know if it's the 'split' i'm loving or if it's the fact that it's something 'new' that my body isn't used to.... I actually got the idea from the member here 'smokethedays' If you see this smokethedays feel free to chime in if you don't mind!! I saw your post in the 'members pictures' section and thought I'd give your split a shot.... :]

bump!

**jbm** · 03-10-2009, 07:10 PM

Originally Posted by GymHero

Do you think I am hurting myself working each muscle twice a week? So its better to do each one once a week? For what you said, go my heaviest each day for about 4-7 reps? Or go to failure?

Yup bro! muscle must have sufficient rest for them to grow.
You could do your heaviest on your last set or failure it's up to you bro!

**hankdiesel** · 03-10-2009, 08:32 PM

I think you are overtraining big time.

**GymHero** · 03-10-2009, 08:42 PM

thanks for the replies guys, I will give that routine a try JBM

**GymHero** · 03-11-2009, 07:23 PM

M- chest, tris
T- Back, Bis
W-Shoulders, calves
TH-Quads, Traps
F-Hams, Forearms
Sat- off
Sun- off

***D7M*** · 03-11-2009, 07:33 PM

just another option to consider:

M Chest/bicep
T off
W Back
TH off
F Legs
Sa Delt/tricep
Sun off

**GymHero** · 03-11-2009, 08:23 PM

Is it better to lift then rest the next day, lift rest etc. I was reading about the nervous system and how it need a full 24 hours to recover so would I have better gains you think with your routine?

***D7M*** · 03-11-2009, 08:37 PM

it works for me

Yep, you're right....and your mon-wed is gonna be rough.

**jbm** · 03-11-2009, 08:40 PM

Originally Posted by GymHero

M- chest, tris
T- Back, Bis
W-Shoulders, calves
TH-Quads, Traps
F-Hams, Forearms
Sat- off
Sun- off

Bro keep things simple believe me, even Mr. Coleman kept it simple.
You can also do:
fri - quads
sat - hams

Your split is ok! but I think just keep it simple and do variations every week just to shock the muscle. IMO!

**jbm** · 03-11-2009, 08:42 PM

One more thing in bulking, remember do more compound exercises.

**GymHero** · 03-11-2009, 08:46 PM

Originally Posted by derek7m

it works for me

Yep, you're right....and your mon-wed is gonna be rough.

Hmmm,

M- Chest, Calves
W- Back, Hams
F-Bis, Quads
Sun-Tris, Traps

I hate legs so I have to split them up.....

**GymHero** · 03-11-2009, 08:47 PM

Originally Posted by jbm

One more thing in bulking, remember do more compound exercises.

What are compound excercises, I feel stupid asking lol

**jbm** · 03-11-2009, 08:52 PM

bicep curl
bench press
dead lift
squat
shoulder press
pull up
dips etc...

Mostly free weights

**GymHero** · 03-11-2009, 08:54 PM

Originally Posted by jbm

bicep curl
bench press
dead lift
squat
shoulder press
pull up
dips etc...

Mostly free weights

Right on, thats all i do..... Every week I mix it up 2 like say this week on chest I benched using the barbell then the week after I will use dumbells and keep rotating... Thats good to confuse the muscle right?

**StritationOrBust** · 03-11-2009, 08:57 PM

exercises that involve more than one muscle group. Common compound exercises are; Any type of bench press, clean and press, deadlifts, squats, any type of shoulder press. I use all these in my routine. Do um heavy to encourage growth.

**jbm** · 03-11-2009, 08:58 PM

correct even rep variations is good!

**GymHero** · 03-11-2009, 09:04 PM

Originally Posted by StritationOrBust

exercises that involve more than one muscle group. Common compound exercises are; Any type of bench press, clean and press, deadlifts, squats, any type of shoulder press. I use all these in my routine. Do um heavy to encourage growth.

Right now I'm doing my heaviest on every excercise that I do. I go for a minimum of 4 reps and once I get to be able to do 8 reps on that excersie I bump up the weight a bit and start over and go for a minimum of 4 and start the process over again once I get to 8 o the new weight.

**StritationOrBust** · 03-11-2009, 09:17 PM

^^ well, i guess if it aint broke, don't fix it.

How long does this process ussually take you. Got an example?

**GymHero** · 03-11-2009, 09:21 PM

Originally Posted by StritationOrBust

^^ well, i guess if it aint broke, don't fix it.

How long does this process ussually take you. Got an example?

This is my 3rd week, so time will tell but so far I like it. Say this week I benched 225 4 times. Next time I bench I will do 225 and force my self to do atleast 5 reps. The process continues and once I get to 8 reps I add a little weight and start over with a minimum of 4 reps.

**GymHero** · 03-11-2009, 10:54 PM

Since the nervous system needs 24 hours, instead of skipping a day couldn't you work out monday at lets say 11am and then the next day lift at 7pm? Thats more than enough time right?

**GymHero** · 03-12-2009, 04:33 PM

Since the nervous system needs 24 hours, instead of skipping a day couldn't you work out monday at lets say 11am and then the next day lift at 7pm? Thats more than enough time right?