Questions about my Bulking Routine

[CrizzleGA]

I am just now starting to goto the gym. I am pretty skinny about 6'2" 185lbs wanting to get up to about 215-220lbs. I am working on a bulking routine and want some feed back about what yall think.

Monday
Chest
Bench Press 145lbs x 4 // 3 sets

Decline Bench Press 135lbs x 5 // 3 sets

Incline Flies 30lbs x 5 // 3 sets

Dips (as many as I can do 3 sets)

Triceps
Tricep Pushdowns **lbs x6 // 2 sets

Overhead Cable Extensions **lbs x6 // 2 sets

One-Arm Dumbell Kick Backs **x6 // 2 sets


Wensday
Leg day not done yet


Friday
Back
Wide-Grip Pulldowns **lbs x 6 // 3 sets

Close-Grip Pulldowns **lbs x 6 // 3 sets

Seated Cable Ros **lbs x 5 // 3 sets

Chin-Ups how ever many I can do // 2 sets

Biceps
Alternating Dumbell Curls 40lbs x 6 // 3 sets

Alternating Hammer Curls 30lbs x 6 // 3 sets

Cable Bar Curls 80lbs x 6, 90lbs x 5, 100lbs x 4



When ** means unsure of the amount of weight used yet.

 

[semag]

Originally posted by CrizzleGA
Monday
Chest
Bench Press 145lbs x 4 // 3 sets
cut this to 2 sets

Decline Bench Press 135lbs x 5 // 3 sets
cut this to 2 sets

Incline Flies 30lbs x 5 // 3 sets
don't do any of those, unless you wanna do 1 set for about 12-15, not to failure as an assistance exercise

Dips (as many as I can do 3 sets)
2 sets of 10, if you can, then start adding weight

Triceps
Tricep Pushdowns **lbs x6 // 2 sets
1 set @10-20 reps

Overhead Cable Extensions **lbs x6 // 2 sets

scratch these

One-Arm Dumbell Kick Backs **x6 // 2 sets
scratch these

Wensday
Leg day not done yet


Friday
Back
Wide-Grip Pulldowns **lbs x 6 // 3 sets

Close-Grip Pulldowns **lbs x 6 // 3 sets

scratch these

Seated Cable Ros **lbs x 5 // 3 sets
Chin-Ups how ever many I can do // 2 sets
do 2 sets of 6, if you can do 6 clean, throw on weight

Biceps
Alternating Dumbell Curls 40lbs x 6 // 3 sets
Alternating Hammer Curls 30lbs x 6 // 3 sets
Cable Bar Curls 80lbs x 6, 90lbs x 5, 100lbs x 4
Screw all that, do 2 sets of Bar curls @ 8 reps, and 1 set of slow hammer curls @ 8-10 reps.



When ** means unsure of the amount of weight used yet.

 

[Sweetcheeks]

You need to focus more on COMPOUND EXERCISES

I don't see any mention of squats or deadlifts anywhere in your routine. These exercises alone recruit more muscle fibers in given unit of time than all your other exercises listed COMBINED.

LEARN HOW TO DO THEM AND USE THEM. If nothing else, use these exercises alone, and nothing else.

Forget the bodybuilding magazines. Pay more attention to what football players are doing in terms of routine design, those guys are paid for their PERFORMANCE and FUNCTIONAL SIZE AND STRENGTH.

I think semag is pointing you in the right direction. Get rid of the additional arm stuff, your arms will get enough stimulation from heavy compound exercises.

The repetition range you are using is great for strength building, but if you want to put on size (ie less emphasis on strength, more on mass), the conventional 8-10 rep range would be more suitable.

 

[CrizzleGA]

I was going to do squats on my leg day and in my schools gym there isnt much room to do power cleans or any exercises like that. Also dont squats just build muscle in your legs not anywhere else?

 

[EFFORT]

Leg Day Pick one of these


Option 1- Squat 1x20 (start light, with a weight u can get for about 30)

Option 2- 2x10,

Option 3- 1x4-8 (heavy) followed by 1x20

Then the next week



Deadlift or a Deadlift Variation


Option 1- 1x15

Option 2- 2x10


so your alternate each week between deadlift and squat, pick an option, stick with it, add weight to it each time.

 

[Lifeforce]

Man, you should focus on the big exercises.


Here's a few of the exercises I found most effective.

shoulder
Military pressing/db shoulder press

Back
Deadlift/pull-ups/pull-downs

Legs:
(full) Squats/SLDLs/standing calves raises

Biceps
Close grip chin-ups/Straight bar curls

Triceps
Skull crushers/dips/close grip bench

Chest
Incline db and bb bench/dips leaning forward

forearms
deadlifts/wrist curls

abs
I find leg raises attached to cable machines the most effective way to train them or using one of those wheels you roll on the floor.

 

[brucevangeorge]

**** THE BICEPS. Focus on compound movements. Bench, row, squat, deadlift, seated row except row at chest level for upper back. Focus less on **** like abs and biceps, they can be worked later.

Here is a tip for squats. If you want to build your calves really well also extend your foot so you go on tippy toes at the very top of your squat. Do a light weight for balance though untilo you are used to it, and if you still have problems use a machine or do it on the leg press... since you dont want to fall over.



As for the reps ranges.. very good.

Dont worry about how many sets, just do what you are able to, if you time it properly you should crap out around the 3rd or 4th set. Try to aim for around 3 reps per set. Then every workout try to increase the reps... when you are finally able to do 6 reps with that weight, move up an increment and start at 3 again.. and so on.

Do not go past 6 reps if you want to bulk faster. You want to get as much hypertrophy as possible so focus mainly on the Super Fast Twich muscle fibre.

 

[Warboss Alex]

One-Arm Dumbell Kick Backs **x6 // 2 sets

*starts a petition to excommunicate anyone who uses, nay mentions, these wastes of time again*

:cuss: :cuss: :cuss: :cuss: :cuss:

 

[CrizzleGA]

What are some compound movements I can use for my arms? Most compound movements are for back and legs right?

 

[Lifeforce]

Military presses, dips, rows, chin-ups with close grip, close grip benches or JM presses.

 

[Warboss Alex]

Don't sweat the arms, using the big compounds for the back and legs (squats and deadlifts for instance) will give you bigger biceps than any amount of curling.

 

[CrizzleGA]

on days that I'm not doing chest workout or bicep workouts would it be a bad idea to do pushups or curls with low amount of weight?

 

[brucevangeorge]

no it isnt. depends what muscle fibres you focus on during workout. if you normally do 4-6 reps faliure then you work super fast twich and fast twich.

i suggest staying away from pushups. if you really want to do them, then girly pushups since it puts less stress on your muscles.

if you do high rep and low weight that works slow twich muscle fibres. so its all good.

youre going to have to eat alot though cause working slow twich is aerobic. like cardio.

 

[CrizzleGA]

Today wensday, my leg day I did :

Squats - 225x6 / 3 sets

Then tried to do deadlifts and thought why do this when I can do powercleans?

Power Cleans - 115 / untill I couldnt do anymore was only like 10

Calf Raises - 195x25 / 2 sets (i was kinda bouncing with it up and down should I be doing this or should I work them slow by holding it up for 2 seconds then down for 2 seconds)

anyone have any suggestions about what I could do differently and does anyone numbers like these 225lbs squats, 195 calf raises, then only 115 power cleans??

 

[CrizzleGA]

.

 

[RaWBLooD]

Originally posted by CrizzleGA
I am just now starting to goto the gym. I am pretty skinny about 6'2" 185lbs wanting to get up to about 215-220lbs. I am working on a bulking routine and want some feed back about what yall think.

Monday
Chest
Bench Press 145lbs x 4 // 3 sets

Decline Bench Press 135lbs x 5 // 3 sets

Incline Flies 30lbs x 5 // 3 sets

Dips (as many as I can do 3 sets)

Triceps
Tricep Pushdowns **lbs x6 // 2 sets

Overhead Cable Extensions **lbs x6 // 2 sets

One-Arm Dumbell Kick Backs **x6 // 2 sets


Wensday
Leg day not done yet


Friday
Back
Wide-Grip Pulldowns **lbs x 6 // 3 sets

Close-Grip Pulldowns **lbs x 6 // 3 sets

Seated Cable Ros **lbs x 5 // 3 sets

Chin-Ups how ever many I can do // 2 sets

Biceps
Alternating Dumbell Curls 40lbs x 6 // 3 sets

Alternating Hammer Curls 30lbs x 6 // 3 sets

Cable Bar Curls 80lbs x 6, 90lbs x 5, 100lbs x 4



When ** means unsure of the amount of weight used yet.

ill tell you first off, bulking or cutting your weight training shouldnt change.
ill be back to critique your split, wich already looks bad just from skimming over it biceps is smaller than triceps and back is much larger than either of them or even both together. MUCH larger being the key here.

 

[RaWBLooD]

Originally posted by CrizzleGA
I am just now starting to goto the gym. I am pretty skinny about 6'2" 185lbs wanting to get up to about 215-220lbs. I am working on a bulking routine and want some feed back about what yall think.

Monday
Chest
Bench Press 145lbs x 4 // 3 sets

Decline Bench Press 135lbs x 5 // 3 sets

Incline Flies 30lbs x 5 // 3 sets

Dips (as many as I can do 3 sets)

Triceps
Tricep Pushdowns **lbs x6 // 2 sets

Overhead Cable Extensions **lbs x6 // 2 sets

One-Arm Dumbell Kick Backs **x6 // 2 sets


Wensday
Leg day not done yet


Friday
Back
Wide-Grip Pulldowns **lbs x 6 // 3 sets

Close-Grip Pulldowns **lbs x 6 // 3 sets

Seated Cable Ros **lbs x 5 // 3 sets

Chin-Ups how ever many I can do // 2 sets

Biceps
Alternating Dumbell Curls 40lbs x 6 // 3 sets

Alternating Hammer Curls 30lbs x 6 // 3 sets

Cable Bar Curls 80lbs x 6, 90lbs x 5, 100lbs x 4



When ** means unsure of the amount of weight used yet.

chest, decline you can get rid of, do some flat dumbbell bench isntead of just barbell, dips work triceps significantly. if you gonna stick to that much for triceps (high volume) add a set or two of chest, like incline db bench.

overall i would advice rep variations. higher than lower are best in my experience, cause from what i see you want strength, but to do that you would need some heavy and some light days, not all heavy days.

kickbacks, get rid of them. do close grip benchpress instead.

or instead of adding sets for chest and keeping it high volume just get rid of kickbacks and you are set.

leg day IMPORTANT get something for that. make sure you get 2-3 people to check your form for seated cable rows. they can be done very wrong. make sure you do full range of motion for chinups.

same thing with biceps as triceps, you are doing too many sets for such a small muscle MOER THAN TRICEPS and biceps are smaller !! only do 2 exercises per workout and make one heavy barbell rows, if you are doing them standing, keep yourself from swinging.

uh... delts traps .... quads hams calves, (abs if you do them) forearms LOWER BACK ???

you need a lot of work for this man.
DO YOUR WORK.

 

[RaWBLooD]

you need a lot of work, Can't do all the work for you, bodybuilding.com take everything with a grain of salt, but the exercises database is superb and shows u pictures and explains how to do them right, you can get most exercises nearly perfect without anyone ever checking u if u follow this.