[RenegadeRows]

Describe your workout or training that you are using right now to bulk up and how it works for you.

[RenegadeRows]

I do a 4 day upper / lower split :

Monday
legs
8 sets of 8 - squats
auxillary calf work

Tuesday
focus on barbell / compounds
Bench Press 5 sets of 5
BB Rows 5 sets of 5
Military Press 5 sets of 5

Wed - off

Thursday
legs
8 sets of 8 - squats
auxillary calf work

Friday
Upper body focus bodyweight
Deadlifts - 5 sets
Weighted chins - 5 sets
Dips - 5 sets
Pushups - 3 sets

Sat & Sun - off

* I've gone with a heavy program. I'm lifting heavy weights for 5-8 reps, depending on the periodization. I go higher volume for squats as to focus on correct form and induce GH surge. My upper body gets hit twice per week, and lower body twice per week in this fashion, with 3 days rest to recover as to avoid CNS overtraining.

So far, it's been working very well. I've put on approx. 5lbs in 2 months with no visible fat added (if anything, a little less.)

Current supplements I'm using is a basic creatine (Green MAG), Fish oil, Vitamin, Protein, and White FLOOD for energy and pumps.

-RR

[brittishbulldog]

At the moment im doing this


Chest, delts & triceps
1. bench press 2-3 x 8
2. old spring chest exspander 2 x 8-10
3.dumbell flyes 1 x 8
4. close grip bench press 2 x 8
5. incline press 2 x 8-10
6. incline flyes 2 x 8-10
7. shoulder press 2 x 8-10
8. back press 2 x 8-10
9. side laying lat raises 2 x 8
10. triceps dips 2 x 8-10
11. triceps exstention
12. ez bar triceps exstention

back, biceps & forearms

1. chin-ups with added weight 2 x 8-10
2. bent rows 2 x 8-10
3. rows 2 x 8
4. one-arm dumbell rows 2 x 8
5. lat pull downs 2 x 8-10
6. barbell shrugs 2 x 8-10
7. barbell curls 2x 8-10
8. hammer curls 2 x 8-10
9. concentration curls 2 x 8-10
10. reverse curls 1 x 8-10
11. wrist curls 1 x 8-10

legs

1. squats 3 x 8-10
2. power squats 2 x 8-10
3. stiff legged deadlifts 2 x 8-10
4. leg exstentions 2 x 8-10
5. leg curls 2 x 8-10
6. standing barbell calf raises 3 x 20
7. seated barbell calf raises 2 x 20
8. one-leg toe raises 2 x 20
9. leg raises 2 x 8-10
10 crunches 3 x 8-10
11. side raises 2 x 10

and once a week i specialise on 1 or more body parts at the moment its my chest

1. bench press 5 x 8
2. flyes 5 x 8
3. incline press 6 x 10
4. parallel bar dips 5 x max
5. close grip bench press 6 x 12

i know a the specialist chest programe is what most would call overtraining the benefits are great but it is a killer.

i am getting very good results with this programe i specialise on different body pars every 4 weeks

[StRoNgOnE]

I do this... seems to be working so far...

Day 1:

Flat Barbell Bench (5 x 5)
Incline DB Press (3 x 8 - 10)
One Arm Cable Press Downs (2 x 8 - 10)

Weighted Dips (5 x 5)
DB Skull Crushers (2 x 8 - 10)
Cable Press Downs (2 x 8 - 10)

Crunches 4 sets Max

Day 2:

Deadlifts (5 x 5)
Wide Grip Pull Downs (3 x 8 - 10)
One Arm Dumbell Rows (3 x 8 - 10)

Barbell Curls (5 x 5)
Preacher Curls (2 x 8 - 10)
Dumbbell Hammer Curls (2 x 8 - 10)

Day 3:

Rotator Cuff Warmup/Band/DB (I have bad shoulders)
Standing Shoulder Press (5 x 5)
Arnold Press (2 x 8 - 10)
Lateral Raises (2 x 8 - 10)
Bent Over Lateral Raises (2 x 8 - 10)

Skipping As Long As I can for 20 minutes

Crunches 4 sets Max

Day 4:

Squats (5 x 5)
Leg Extentions (3 x 8 - 10)

Romanian Dead Lifts (5 x 5)
Leg Curls (3 x 8 - 10)

Skipping As Long As I can for 20 minutes

[HITscientist]

H.I.T.

Day 1 - Upper extremity
Day 2- Lower Extremeity
Day 3- Rest
Day 4- Rest
Day 5- Compound Fullbody Workout
Day 6- Rest
Day 7- Rest

** 1-2 exercise per bodypart, 1 set to complete muscular failure **