BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > General information > General training questions
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #1  
Unread 04-23-2008, 01:40 PM
shment77 shment77 is offline
Junior Member
 
Join Date: Apr 2008
Posts: 21
Default my bulking routine + some questions

hi lyle.
this is my gym workout.

a1- lower (heavy squat)
back squat 5X4-6/4 (setsxreps/rest)
rdl 4X6-8/3
leg press 2x10-12/2
leg extension 2x10-12/2
calf raise 1x12-15
abs 1x12-15

b1- upper (heavy vertical)
incline barbell bench press 5x4-6/4
bent over rows 5x4-6/4
barbell bench press 2x10-12/2
lats pulldown 2x10-12/2
pushdown 1x12-15
biceps curls 1x12-15

a2- lower (heavy deadlift)
classic deadlift 5x4-6/4
front squat 4x6-8/3
leg press 2x10-12/2
leg curl 2x10-12/2
calf raise 1x12-15
abs 1x12-15

b2- upper (heavy horizontal)
barbell bench press 5x4-6/4
lats pulldown 5x4-6/4
incline barbell bench press 2x10-12/2
bent over rows 2x10-12/2
pushdown 1x12-15
biceps curl 1x12-15

1. what do you think about it?
2. i want to add dumbbell workout instead of barbell but im afraid that it will disturbed my progress because the dumbbells weight different is big. what do you think?
3. where i can find good articles about training and nutrition that you wrote or recommended?
4. i want to prove my flexibility. where i should put the flexibility training? how many times a week? or for range of motion will be enough?
Reply With Quote
  #2  
Unread 04-23-2008, 01:42 PM
lylemcd's Avatar
lylemcd lylemcd is offline
Administrator
 
Join Date: Feb 2008
Posts: 22,641
Default

Quote:
Originally Posted by shment77 View Post
1. what do you think about it?
2. i want to add dumbbell workout instead of barbell but im afraid that it will disturbed my progress because the dumbbells weight different is big. what do you think?
3. where i can find good articles about training and nutrition that you wrote or recommended?
4. i want to prove my flexibility. where i should put the flexibility training? how many times a week? or for range of motion will be enough?
1. looks exactly like my generic bulking routine
2. whatever
3. bodyrecomposition.com/articles is a good place to start
4. end of the workout or evenings, 3+ times/week
Reply With Quote
  #3  
Unread 04-24-2008, 11:27 AM
shment77 shment77 is offline
Junior Member
 
Join Date: Apr 2008
Posts: 21
Default

thanks.
if i understand currently if im focusing in the first cycle on 4-6 reps than on the second cycle i will focus on other reps range lets say 10-12? and the first exercise will be the 4-6 reps range
so it will look like that:

bench press 2x4-6
lats pulldown 2x4-6
incline bench press 4x10-12
bent over rows 4x10-12

gym program is based on IDF (intensity density frequency). can you explain to me what every letter mean?

Last edited by shment77 : 04-25-2008 at 09:51 AM.
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 12:53 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.