- 07-29-2007, 01:10 PM
I use Bill Starr's 5x5 routine.I have been using it for the last 6 months.My calorie intake is 4000cals/day,300 grams protein a day,and 500-550carbs a day.My age is 41 and body weight is 163.I am looking for a new routine for my bulk cycle.I realize everyone responds differently.I just want a new routine.
- 07-29-2007, 06:46 PM
damn that sounds like too much......but the more the better I guess....4000 calories??..
- 07-29-2007, 07:29 PM
yeah 4000 sounds like a lot for 163lb, but if your a hard gainer i guess..
07-29-2007, 09:11 PM
07-29-2007, 09:13 PM
07-29-2007, 09:59 PM
07-29-2007, 11:06 PM
07-30-2007, 03:32 PM
Max-OT all the way man. The objective of this routine is purely muscle over load. 4-6 reps, basic compound movements and it just makes sense. You only spend 30-40 min in the gym 5 days a week. Some workouts take around 25 min so it is short and sweet but requires maximum effort.
07-30-2007, 11:19 PM
07-31-2007, 01:32 AM
07-31-2007, 02:20 PM
I concur. Make sure a good % of those calories (I say at least 40%, but maybe even closer to 50%) are lean protein. 4000 cals does sound like a lot, but if they're clean and your protein % is high, no reason you can't bulk with Max-OT. Also, be sure to read about the innovative warmup routine for Max-OT. Not only will it help prevent injuries, but you'll find you can lift heavier too. Win-win! Good luck.
07-31-2007, 03:37 PM
When reading about the max-OT training on the AST website it can sometimes come off as marketing pitch since they try to sell you their supps to assist with the program sometimes. But I truly do feel these guys genuinely know what they are talking about and the program and tips are all solid. I have had good results with it so far.
07-31-2007, 09:52 PM
07-31-2007, 10:02 PM
I have used Max-OT off and on for several years and I honestly think that it is the best program for me. Short, but intense WOs that focus on compound movements. Great for size and strength.
M.Ed. Ex Phys
07-31-2007, 10:02 PM
08-01-2007, 12:06 AM
08-01-2007, 12:08 AM
08-01-2007, 07:56 AM
Do you count the warm-ups in the total time elapsed? I do and I have yet to get a workout done in less than 40 minutes, which is still quick. But if I just count the "working" sets, it's definitely 30 min. or less. Including warmup, it's more like 40-50 min. from start to finish, depending on the day. Chest (8 sets) and triceps (6 sets) make up my longest day because there's 14 sets and two warmups. Well, 1 full warm up and 1 "weight acclimation," which still adds some time.
Koi, not sure why you're having problems with the site. I'm sure they'll figure it out and help you.
08-01-2007, 01:48 PM
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