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  #1  
Unread 12-02-2008, 09:57 AM
lylemcd's Avatar
lylemcd lylemcd is offline
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Default The generic bulking routine

Since it gets asked about fairly often, here is the routine. Some notes follow

***
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the Thu/Fri workouts either Repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

Sets are work sets only, warm up appropriately.
****
A few notes:
1. This is an intermediate program. It is not appropriate for rank beginners (less than 6 months of consistent proper training) and tends not to be ideal for the very advanced (more than 3 years of proper training, near their genetic limits).

2. Folks who can't handle 4 days per week can use this on an alternating three day per week ABABA type of program so that everything gets hit every 5th day.
Monday: Upper body
Wednesday: Lower body
Friday: Upper body
Monday: Lower body
Wednesday: Upper body
Friday: Lower body

this can also be useful for older trainees since recovery is usually down a bit.

2a. For folks who don't do well training 2 days in a row (heavy leg days can be fatiguing for the upper day) and who can train on weekends, a schedule of
Mon: lower
Wed: upper
Fri: lower
Sat: upper

may be superior you get a day off after at least two of the workouts.

3. The program should be done across 6-8 week blocks of training. The first 2 weeks are submaximal run-ups where you are working below your best weight for the rep range. You might go something like 80-85% of best (e.g. if 100X8 is your best, go 80-85 lbsX8) in week 1 and then 90-95% of best in week 2. that means that sets will NOT be to failure and the workouts should be pretty comfortable.

For the next 4-6 weeks, the goal should be to make improvements as much as possible. When you get to the top end of the rep range on the first set with at least a rep or two to spare set add weight. Some may find it better getting all sets at the same weight before going up at the next workout.

3. People vary massively in how well they can handle weights across multiple sets. If you can do it, get all of the work sets at the same weight. If you can't, you are better off warming up to your heaviest weight on the first set and then pyramiding DOWN (e.g. lower weight on subsequent sets). Ascending pyramids suck.

4. After the 6-8 weeks is up, you MUST backcycle. If you want to change exericses, do it during the two week submaximal runup. Even if you want to keep the same exercises, you MUST backcycle to 80-85% of your previous best and runup at to numbers again. You MUST listen to me about this, if you try to keep hammering past that point, you will burn out and start backsliding.
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  #2  
Unread 12-02-2008, 11:15 AM
JHFerry JHFerry is offline
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Default

Thanks for the sticky on this, what can be substituted for Leg Presses? I have a squat rack at home and a full lat pulldown machine but I can't do Leg Presses. Would front squats do it?
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  #3  
Unread 12-02-2008, 11:20 AM
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lylemcd lylemcd is offline
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front squats can work or can be problematic depending on upper back strength/endurance. they often don't go well for multiple sets of high reps. it might actually be better to use fronts as the primary exercise (sets of 5) and then back squats for the higher reps because of this

alternately, split squat might be a better choice since it doesn't require quite the upper back stabilization and can be done for higher reps more easily
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  #4  
Unread 12-02-2008, 12:12 PM
T.G. T.G. is offline
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Lyle,

I am curious?

You say this is not ideal for an advance lifter (more than 3 years of proper lifting).

So how do you change this routine to fit the advance lifter.

I am going to follow your advice on an upper / lower / upper 3 day split.

But I have been lifting for over a decade now and have added 30 pounds of lean mass...so I may not be near my genetic limit but I am pretty close.

What needs to be changed for a guy like me?

Thanks
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  #5  
Unread 12-02-2008, 02:42 PM
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lylemcd lylemcd is offline
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For an advanced lifter, this is simply too much work, the weights are too heavy and it will overwork him if he tries to push up everything at once.

At that level, my general tendency would be to move to specialization routines. Pick two bodyparts and focus on them while maintaining everything else. Rotate.

I'll have to move the specialization routine info over from the other forum as well.
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  #6  
Unread 12-03-2008, 06:46 AM
JHFerry JHFerry is offline
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Lyle,

On off days is any sort of cardio ok? What would be the max you would recommend?
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  #7  
Unread 12-08-2008, 06:01 PM
JHFerry JHFerry is offline
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Can leg extensions be added in here?

Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL: 3-4X6-8/3'
Leg Extensions: 2-3X10-12/2' (seated)
Leg curl: 2-3X10-12/2' (Hammy's)
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Does that work?
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  #8  
Unread 12-08-2008, 08:37 PM
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lylemcd lylemcd is offline
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That's fine.
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  #9  
Unread 12-30-2008, 12:25 AM
PeyZS PeyZS is offline
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So I've basically been doing exactly what's in the OP

2 ham curls, 2 calve raises, feet low quad dominant leg presses invariably, and alternating high bar back squat and dead lift

now this leads to a slight 'imbalance' i suppose on dead lift days as there are 3 ham dominant exercises vs one quad dominant exercise

the OP in this thread would seem to imply that this is OK, whereas the most recent discussion seems to advocate dropping the 2nd leg leg curl on dead lift days in favor of another quad exercise


probably not a deal breaker?
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  #10  
Unread 12-30-2008, 10:21 AM
lookcloser lookcloser is offline
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Quote:
Originally Posted by PeyZS View Post
So I've basically been doing exactly what's in the OP

2 ham curls, 2 calve raises, feet low quad dominant leg presses invariably, and alternating high bar back squat and dead lift

now this leads to a slight 'imbalance' i suppose on dead lift days as there are 3 ham dominant exercises vs one quad dominant exercise

the OP in this thread would seem to imply that this is OK, whereas the most recent discussion seems to advocate dropping the 2nd leg leg curl on dead lift days in favor of another quad exercise


probably not a deal breaker?
There shouldn't be 2 leg curls AND a deadlift. The OP says RDL or leg curl, and then a second leg curl. So if you're doing RDLs, there should only be 1 other ham movement (1 leg curl).

squat
rdl
leg press
leg curl
calves

or

squat
leg curl
leg press
leg curl
calves

Either way, you end up with 2 ham dominant movements and 2 quad dominant movements each day, not 3 and 1.
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