The generic bulking routine

[lookcloser]

Originally Posted by PeyZS

The dead lift that switches in here is CDL in place of squat. So no, you get 2 hams, 2 calves, 1 quad, and 1 kinda ham (the CDL)

In my post I wasn't calling the RDL a dead lift, but a ham exercise alla leg curls

Actually, the CDL doesn't replace squats. It replaces RDLs or a leg curl as the first ham dominant movement. After that you'd do leg presses as the first quad dominant movement. Then finish it off with an iso ham exercise (1 leg curl) and an iso quad exercise (leg extensions or whatever) and then calves. You still have 2, 2, and calves.

Lyle mentioned this himself in the other thread...

If you started with clean grip, it'd be more like
clean grip deadlift: probably go sets of 5 here, not everyone can do higher reps safely
now you really need a more quad dominant exercise as the second movement. Foot low leg press or front squat would fit here well (low back isn't used as much on front squats)
then you'd do a second hamstring/glute exercise
and a second quad exercise

and

A clean grip deadlift workout is
glutes/hams first
quads second
iso ham/glute third
iso quad fourth

In every possible combination... it's still 2 hams, 2 quads, and calves.

[PeyZS]

ya that makes sense, and its clear from the newer post, but not at all clear in the OP which was ambiguous as per the line I quoted already. not a criticism, just a fact.

assuming that was what Lyle meant in the OP, thanks.

So what I'll try is dropping one leg curl on CDL days and adding leg extensions, as doing both front squats and leg presses and dead lifts in on workout seems like asking for it

[PeyZS]

Lyle is it counter productive to switch 1-2 exercises per cycle? I mean subs like pronated pull down for supinated chin, yates row for cable row, etc.

[lylemcd]

What do you mean 'per cycle'?

[PeyZS]

oh sorry

one cycle= the sub maximal ramp up + the heavy go for gains period of the bulk (6-8 weeks I believe total)

[lylemcd]

Yes, and if someone wants to change exercises, the time to do it is during the submaximal ramp-up entering the next cycle. That allows for 2 weeks to go through any motor relearning on a new movement before pushing it up.

[PeyZS]

thats what I meant

swapping 1-2 exercises (reasonable comparable swaps) *is* counterproductive you're saying?

[lylemcd]

Read what I said again. Swapping within the same cycle is generlaly counterproductive in my opinion, stick with the same set of exercises as long as you're progressing (and cue someone to ask what to do when one exericse stalls before others). Make switches when one cycle ends and the next begins.

[PeyZS]

I didn't mean within the same cycle, sorry if it seemed that way.

thank you

[Yucko]

I've been using this routing and training in the higher end of volume, 4-5 times a week (2 days on, 1 off, etc). In a few weeks I'm gonna cut, so does it sound OK to decrease the frequency and lift every other day and decrease volume with maybe 30-40% (going from 5 sets to 3 in for instance)?