Silverwex's Bulking Thread
- Thread starter silverwex
- Start date
will do, too.
i have gained 25lbs+, lifting improvements were like vfrom 4x65kg dealift to 6x95kg, or military press from 6x26kg to 5x45kg. in 3months. but for the first weeks i trained 3times a week(day1,day2,day1, following week:day2,day1,day2). but then i felt like overtraining so i only train two times a week now.
i have gained 25lbs+, lifting improvements were like vfrom 4x65kg dealift to 6x95kg, or military press from 6x26kg to 5x45kg. in 3months. but for the first weeks i trained 3times a week(day1,day2,day1, following week:day2,day1,day2). but then i felt like overtraining so i only train two times a week now.
silverwex
Master Don Juan
NOTE: All excercises within the 4 - 6 rep range as suggested by the MAX-OT training guide. All sets will have a 2 minute rest period (I used to wait 3 mins but I wanna mix that up - that ok?)
Also, please let me know if im overtraining on any bodypart of if i need to add/remove an excercises from the routine!
One more thing, does it matter if i have 2/3 excercises working the same mucle group in a row or do i mix them throughout the workout - or does it matter?
Monday: Leg/Shoulder Day
3 sets x Squats
3 x Deadlifts
2 x Calf Raises
3 x Shrugs (should these be in back/bicep day instead? if so, ill add in 2 x barbell lunges here)
3 x Shoulder Press
2 x Side Lat Raises
Wednesday: Tricep/Chest Day
3 x Bench Press (close grip for tricep, or should i change the grip *wide/close/normal* every week?)
3 x Weighted Dips
2 x Skullcrushers (should i preform 2 x Lat Bar Pulldown instead of this every alternate week?)
3 x Incline Barbell Press (this works the chest - yeah? what angle? 15 degrees, 30 or 45? ive never done these before)
NOTE: The above looks a bit bare for tricep/chest day, any excercises i should add in? maybe 2 x tricep kickback? or 2 x close grip bench and make the first excercise above (bench press) wide grip?
Friday: Back/Bicep Day
3 x Deadlift (i still think this should be in leg day but ive been told otherwise)
3 x Pull Ups (weighted)
3 x Bent Rows (i kinda use my legs to jump up the weight while pulling with my arms - this makes my back sore the next day so is this ok?)
3 x Barbell/EZ Curl (i dont have a small barbell bar, just a big one *5 foot 10 inches* so is ez curl just as good?)
3 x Hammer Curls using tricep curl bar
Well that's it, please tell me what to get rid of/add in/adjust!
Thanks
Also, please let me know if im overtraining on any bodypart of if i need to add/remove an excercises from the routine!
One more thing, does it matter if i have 2/3 excercises working the same mucle group in a row or do i mix them throughout the workout - or does it matter?
Monday: Leg/Shoulder Day
3 sets x Squats
3 x Deadlifts
2 x Calf Raises
3 x Shrugs (should these be in back/bicep day instead? if so, ill add in 2 x barbell lunges here)
3 x Shoulder Press
2 x Side Lat Raises
Wednesday: Tricep/Chest Day
3 x Bench Press (close grip for tricep, or should i change the grip *wide/close/normal* every week?)
3 x Weighted Dips
2 x Skullcrushers (should i preform 2 x Lat Bar Pulldown instead of this every alternate week?)
3 x Incline Barbell Press (this works the chest - yeah? what angle? 15 degrees, 30 or 45? ive never done these before)
NOTE: The above looks a bit bare for tricep/chest day, any excercises i should add in? maybe 2 x tricep kickback? or 2 x close grip bench and make the first excercise above (bench press) wide grip?
Friday: Back/Bicep Day
3 x Deadlift (i still think this should be in leg day but ive been told otherwise)
3 x Pull Ups (weighted)
3 x Bent Rows (i kinda use my legs to jump up the weight while pulling with my arms - this makes my back sore the next day so is this ok?)
3 x Barbell/EZ Curl (i dont have a small barbell bar, just a big one *5 foot 10 inches* so is ez curl just as good?)
3 x Hammer Curls using tricep curl bar
Well that's it, please tell me what to get rid of/add in/adjust!
Thanks
do SL deadlifts on leg day instead of normal....do military press instead of one of your shoulder exercises.
"NOTE: The above looks a bit bare for tricep/chest day, any excercises i should add in? maybe 2 x tricep kickback? or 2 x close grip bench and make the first excercise above (bench press) wide grip?"
2 x close grip bench and make the first excercise above (bench press) wide grip
do this
3 x Pull Ups (weighted)
weighted chin ups
i kinda use my legs to jump up the weight while pulling with my arms - this makes my back sore the next day so is this ok?)
wtf i dont understand? but this is not a comedy show - better stand solid
EZ is better for the wrists.....the straight bar can hurt the joints
just my 0.02€
"NOTE: The above looks a bit bare for tricep/chest day, any excercises i should add in? maybe 2 x tricep kickback? or 2 x close grip bench and make the first excercise above (bench press) wide grip?"
2 x close grip bench and make the first excercise above (bench press) wide grip
do this
3 x Pull Ups (weighted)
weighted chin ups
i kinda use my legs to jump up the weight while pulling with my arms - this makes my back sore the next day so is this ok?)
wtf i dont understand? but this is not a comedy show - better stand solid
EZ is better for the wrists.....the straight bar can hurt the joints
just my 0.02€
You should do Straight leg Deadlifts on leg day as double says.
IMO 3 sets for the calves are the minimum, whenever I do 2 sets I never get sore and they never get fully worked out.
Shoulder press is fine if you mean you press with db. Do not go behind your head if you use bar. If you like, mix it up once in a while with barbell ones so your body doesn't get used.
Shrugs are OK to throw in on the shoulder day, it's a matter of preference.
Don't overdo the angle on the incline, then it will focus more on your anterior deltoid than your chest. Try different angles to see which fit you. Take it easy the first time, the body is most likely not used to this angle of pressing and it will take a while for your stabilizers to adjust.
Throw in some Ab work on the chest day. Dips and skull crushers is an ok workout for the tris. And 6 sets for the chest is enough.
Pure deadlifts are on back day no doubt about it. Otherwise it look very good. The Ez is not focusing as much on the biceps, it uses help from the brachialis too which enable you to lift more. But which is better? I'm unsure. I don't like hammer curls, they don't work for me but if they work for you, do them.
On the barbell rows, it's OK to use controlled cheating, just don't overdo it. The focus is on controlled.
But in the end you'll feel what exercises you need. Don't think off any as this as set in stone.
IMO 3 sets for the calves are the minimum, whenever I do 2 sets I never get sore and they never get fully worked out.
Shoulder press is fine if you mean you press with db. Do not go behind your head if you use bar. If you like, mix it up once in a while with barbell ones so your body doesn't get used.
Shrugs are OK to throw in on the shoulder day, it's a matter of preference.
Don't overdo the angle on the incline, then it will focus more on your anterior deltoid than your chest. Try different angles to see which fit you. Take it easy the first time, the body is most likely not used to this angle of pressing and it will take a while for your stabilizers to adjust.
Throw in some Ab work on the chest day. Dips and skull crushers is an ok workout for the tris. And 6 sets for the chest is enough.
Pure deadlifts are on back day no doubt about it. Otherwise it look very good. The Ez is not focusing as much on the biceps, it uses help from the brachialis too which enable you to lift more. But which is better? I'm unsure. I don't like hammer curls, they don't work for me but if they work for you, do them.
On the barbell rows, it's OK to use controlled cheating, just don't overdo it. The focus is on controlled.
But in the end you'll feel what exercises you need. Don't think off any as this as set in stone.
silverwex
Master Don Juan
hey guys,
dips are already in there on tricep day if u didnt spot it first time - as too are military press (i called it shoulder press).
also, i dont have any heavy sets of dumbells so i cant really perform any excercise properly with the bells. barbells ok for this?
thanks for the replies, double, life and medik!
dips are already in there on tricep day if u didnt spot it first time - as too are military press (i called it shoulder press).
also, i dont have any heavy sets of dumbells so i cant really perform any excercise properly with the bells. barbells ok for this?
thanks for the replies, double, life and medik!
silverwex
Master Don Juan
btw double, i meant stiff legged deads on leg day, forgot to put that in - they work the hammies soo good! ive never actually performed a normal deadlift, can you believe that!
anyone ever do 'good mornings'? they look useful...
ive never actually performed a normal deadlift, can you believe that! anyone ever do 'good mornings'? they look useful...
silverwex
Master Don Juan
hey life,
havent done good mornings yet (lol - funny name) but i have performed normal deads on backi day (2 sets) and man does that work the lower back! Was my first time ever doing em so it hit my back hard.
Yesterday i did leg/shoulder day and it went badly, altho my hamstrings are sore today i dont think i performed sldl properly, then it was about 55mins into the workout (i never wanna go over 60mins) and i had two sets of side lat rises to do but i did em wrong with the wrong weight - i went mad and starting flipping coz it was such a waste of a workout! i start kicking this carpet that was rolled up on the floor! lol.
dont think leg/shoulder day is going too well - too many exercises too little time - maybe ill add shoulders in somewhere else and just stick in one or two more sets for the legs and keep them on their own day.
gains arent coming easy anymore...
havent done good mornings yet (lol - funny name) but i have performed normal deads on backi day (2 sets) and man does that work the lower back! Was my first time ever doing em so it hit my back hard.
Yesterday i did leg/shoulder day and it went badly, altho my hamstrings are sore today i dont think i performed sldl properly, then it was about 55mins into the workout (i never wanna go over 60mins) and i had two sets of side lat rises to do but i did em wrong with the wrong weight - i went mad and starting flipping coz it was such a waste of a workout! i start kicking this carpet that was rolled up on the floor! lol.
dont think leg/shoulder day is going too well - too many exercises too little time - maybe ill add shoulders in somewhere else and just stick in one or two more sets for the legs and keep them on their own day.
gains arent coming easy anymore...
Hey man, drop in more often
They are even worse killers for the lower back than the deads.. I promise. Did a set of 75 kg and I could feel my lower back screaming!
Exactly how many exercises do you do for your shoulders?
Gains come hard, I know :/
They are even worse killers for the lower back than the deads.. I promise. Did a set of 75 kg and I could feel my lower back screaming!
Exactly how many exercises do you do for your shoulders?
Gains come hard, I know :/
i feel my back screaming often, too, but only the joints never the muscles.......sometimes i feel a little bit muscle soreness in my lats..........but it is nothing compared to my other muscles....my back is immune or something never thought about it lol
silverwex
Master Don Juan
Yeah but with all the changing on the weights takes up some time. I dunno why it takes so long to do leg/shoulder day but time seems to fly by.
Had a great workout today, hows this for tricep/bicep day (modified a bit from original - changes in bold):
TRICEPS
3 x Bench (Close grip)
3 x Dips (with weight added in backpack - 4-6 reps)
3 x Skullcrushers
BICEPS
3 x Hammer Curls
2 x EZ Curls
2 x Preacher Curls
Had a great workout today, hows this for tricep/bicep day (modified a bit from original - changes in bold):
TRICEPS
3 x Bench (Close grip)
3 x Dips (with weight added in backpack - 4-6 reps)
3 x Skullcrushers
BICEPS
3 x Hammer Curls
2 x EZ Curls
2 x Preacher Curls
silverwex
Master Don Juan
Had a great workout on friday (back & chest day).
Damn it! Saw my ex oneitis out last night and i just realised why she was an ex ONEITIS. unbelievable looking she is.
Im gonna use this negative energy to my advantage tho - lift heavier and get bigger and better! maybe somewhere down the lin i might meet her out with my sexy new bod... LOL
Damn it! Saw my ex oneitis out last night and i just realised why she was an ex ONEITIS. unbelievable looking she is.
Im gonna use this negative energy to my advantage tho - lift heavier and get bigger and better! maybe somewhere down the lin i might meet her out with my sexy new bod... LOL
hehe silver
two girls(but one more than the other) are my main motivation. i have to say without them what i did wouldnt have been possible. not that they have supported me or anything - they just made me sooooooooooooo angry. as you know i get angry pretty easy(like one time were i was pissed when you asked about lifeforce's opinion after i posted my opinion on your new workout schedule, lol funny stuff). go imagine when i get really angry deep inside my soul. i dont workout only for myself or for my health . of course there are many reasons but i think the number one reason is to WIN against my oneitis. i dont wanna get her or something although screwing her would be nice......but i WANT TO ****ING WIN WIN WINW WIN WIN. with winning i mean possessing the personality and looks that she would do anything to be with me. which of course she will never be able to. and then, she will take away the pain that i felt because of her, and live in regret of denying such a great man. live long and prosper, babygirl :woo:
two girls(but one more than the other) are my main motivation. i have to say without them what i did wouldnt have been possible. not that they have supported me or anything - they just made me sooooooooooooo angry. as you know i get angry pretty easy(like one time were i was pissed when you asked about lifeforce's opinion after i posted my opinion on your new workout schedule, lol funny stuff
). go imagine when i get really angry deep inside my soul. i dont workout only for myself or for my health . of course there are many reasons but i think the number one reason is to WIN against my oneitis. i dont wanna get her or something although screwing her would be nice......but i WANT TO ****ING WIN WIN WINW WIN WIN. with winning i mean possessing the personality and looks that she would do anything to be with me. which of course she will never be able to. and then, she will take away the pain that i felt because of her, and live in regret of denying such a great man. live long and prosper, babygirl :woo:silverwex
Master Don Juan
Current Weight: 169lbs
Comment: Damn it! Still havent started gaining yet! Trying to eat more and lift heavier but stil no gains!
Hey double, i know exactly what ya mean!
Hopefully ill see her out a lot during the summer (shes in college in a diff town at the moment) and maybe show my new found muscles off to her a bit: 'wanna feel these baby?!'
She has motivated me that bit more but initally i wanted to get big for ME.
Yeah i know what you mean about winning - my role model for winning is our very own ROY KEANE! u have to know him?!
lol.
So has your new muscle helped you get better/more women? Truly?
Comment: Damn it! Still havent started gaining yet! Trying to eat more and lift heavier but stil no gains!
Hey double, i know exactly what ya mean!
Hopefully ill see her out a lot during the summer (shes in college in a diff town at the moment) and maybe show my new found muscles off to her a bit: 'wanna feel these baby?!'
She has motivated me that bit more but initally i wanted to get big for ME.
Yeah i know what you mean about winning - my role model for winning is our very own ROY KEANE! u have to know him?!
lol.
So has your new muscle helped you get better/more women? Truly?
