compound bulking split - good approach? - AnabolicMinds.com

compound bulking split - good approach?

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    compound bulking split - good approach?


    Day 1: Squats 5x5-10
    Leg Extensions: 3x15
    Standing Calf Raise 2-4x10
    Stiff leg Deads 4x10

    Off

    Day 3: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Seated BB Press 3x6
    Seated DB Press 2x8-10
    EZ bar Skullcrushers 4x6-10

    Off

    Day 5: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    BB Curl 4x8-12

    Off

    Off


    Sets listed are working sets. At least 2 warm up sets for the first exercise for each bodypart and at
    least 1 warm up set for each subsequent exercise for that bodypart. Same weight on all working sets. Once I can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, deload working with 80% of your max weights for one week and do not take any set to failure.

    Rest times can vary between sets. I take as much time as i need to recover and refocus for next set.
    Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
    minutes)


    What's your opinion about it mates?

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    Ill suggest you look into 5/3/1 and do more pulling then pushing with no leg ext or anything. If you got more questions after researching let me know.
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    Is there a specific reason you chose to include both seated BB and DB press? x2 on more pulling and I would also advise you to add more posterior chain work on your leg day. Something like Glut ham raises, good mornings or some kind of step up would be my personal choices.
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    I would eliminate one of the overhead pressing movements. It will definitely hamper gains ... the anterior delts are at least one muscle group I know where "less is more" applies. You could instead do some lateral and rear delt work. I would even include face pulls or seated DB cleans here as they'll help with shoulder health, improve muscle imbalances, and have a positive influences in movements including but not limited to squats and deadlifts.
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    It looks like a basic legs, chest/tri, and back/bi split.
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    Quote Originally Posted by tigerdb2 View Post
    Is there a specific reason you chose to include both seated BB and DB press?
    bb seated press works front delts more, and db press medial delts more. and there are only 3 sets of bb press and 2 sets of db press so i thought 5 sets of overhead presses wouldnt be too much...

    Quote Originally Posted by tigerdb2 View Post
    do more pulling
    so maybe add some seated rows to back/bi day?



    i just wanted to take maximum benefit from this routine, because it doesnt have a lot of different movements and isos and i heard that for bulking you should stick to basics and dont do too many movements...and id rather rest 2-4 mins between compounds sets and do it heavy than rush through many exercises with little rest between sets.. but i dont know which approach is better



    i just added some cable rows just to better balance pulling vs pushing movements. so basically my 3 day routine looks like this:


    WORKOUT 1
    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Seated Calf Raise 2x15
    Standing Calf Raise 2x10
    Stiff leg Deads 4x10
    TUESDAY: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Seated BB Press 3x6
    Seated DB Press 2x8-10
    Cambered bar Skullcrushers 4x6-10
    THURSDAY: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Seated rows 3x10-12
    BB Curl 4x8-12


    it is possible that i wont have access to seated calf machine so ill do 4 sets of standing calf raise instead in that case. or are seated calf raises neccessary?
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    Regarding the db bb o/h pressing: although I believe the difference to be negligible (if anyone has studies or data or whatever to show otherwise I'd love to read and learn), your logic and the fact your volume isn't overly high makes it seem reasonable.

    I mention more pulling simply bc I firmly believe you should have AT LEAST equal pressull for overall strength (including pressing movements) shoulder health, and to a lesser extent asthetics.This can be done by either adding pulling or, the wildly less popular lol, subtract from pressing
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    As far as your question regarding calves: the soleous, trained by seated or bent leg toe presses/raises of sorts, is a slow twitch dominant postural muscle so it has a lower growth potential than the gastroc. Due to that I would say doing just standing calf raises is ok.

    As an aside, I think triple extension movements are the best way to elicit growth in this stubborn area. Sprints, cleans, jumping, etc
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    As far as your question regarding calves: the soleous, trained by seated or bent leg toe presses/raises of sorts, is a slow twitch dominant postural muscle so it has a lower growth potential than the gastroc. Due to that I would say doing just standing calf raises is ok.
    ok, ill do just standing


    Quote Originally Posted by tigerdb2 View Post
    Regarding the db bb o/h pressing: although I believe the difference to be negligible (if anyone has studies or data or whatever to show otherwise I'd love to read and learn), your logic and the fact your volume isn't overly high makes it seem reasonable.

    I mention more pulling simply bc I firmly believe you should have AT LEAST equal pressull for overall strength (including pressing movements) shoulder health, and to a lesser extent asthetics.This can be done by either adding pulling or, the wildly less popular lol, subtract from pressing
    thanks, so do you think this is a reasonable routine that i can stick to when bulking phase?

    i also put lower rep range on seated bb press to somehow compensate for doing them after incline db press and dips (so i can use more weight).


    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Stiff leg Deads 4x10 (toes on plates)
    Standing Calf Raise 4x10

    WED: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Seated BB Press 3x6
    Seated DB Press 2x8-10
    Cambered bar Skullcrushers 4x6-10

    FRI: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Cable rows 3x10-12
    BB Curl 4x8-12


    + abs 1-2x a week (weighted crunches &hanging leg raises)
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    Quote Originally Posted by luka5 View Post
    ok, ill do just standing




    thanks, so do you think this is a reasonable routine that i can stick to when bulking phase?

    i also put lower rep range on seated bb press to somehow compensate for doing them after incline db press and dips (so i can use more weight).


    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Stiff leg Deads 4x10 (toes on plates)
    Standing Calf Raise 4x10

    WED: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Seated BB Press 3x6
    Seated DB Press 2x8-10
    Cambered bar Skullcrushers 4x6-10

    FRI: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Cable rows 3x10-12
    BB Curl 4x8-12


    + abs 1-2x a week (weighted crunches &hanging leg raises)

    now i come up with an idea to take shoudlers from chest/tri day and add to legs.. so i can better focus on shoulders:


    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Stiff leg Deads 4x10 (toes on plates)
    Seated BB Press 3x6
    Seated DB Press 2x8-10


    WED: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Cambered bar Skullcrushers 4x6-10
    Standing Calf Raise 4x10

    FRI: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Cable rows 3x10-12
    BB Curl 4x8-12


    what do you think about it?
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    people on another forum told me this is good:


    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Walking Lunges w/ heavy DBs 1xfailure
    Stiff leg Deads 4x10
    Standing Calf Raise 4x10

    Off

    TUESDAY: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Seated BB Press 3x6
    Seated DB Press 2x8-10
    Cambered bar Skullcrushers 4x6-10
    Cable pressdowns 3x15-20

    Off

    THURSDAY: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Cable rows 3x10-12
    BB Curl 4x8-12

    Off
    Off
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    Quote Originally Posted by luka5 View Post
    people on another forum told me this is good:


    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Walking Lunges w/ heavy DBs 1xfailure
    Stiff leg Deads 4x10
    Standing Calf Raise 4x10

    Off

    TUESDAY: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Seated BB Press 3x6
    Seated DB Press 2x8-10
    Cambered bar Skullcrushers 4x6-10
    Cable pressdowns 3x15-20

    Off

    THURSDAY: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Cable rows 3x10-12
    BB Curl 4x8-12

    Off
    Off
    Toss out the leg extensions and sub in unilateral leg presses on Monday and move deadlifts to either first or second on Friday. You'll also need to add in some rear delt/mid-trap work to keep postural health.
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    Quote Originally Posted by Rodja View Post
    Toss out the leg extensions and sub in unilateral leg presses on Monday and move deadlifts to either first or second on Friday. You'll also need to add in some rear delt/mid-trap work to keep postural health.
    so what do you suggest?
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    Facepulls, TYW, Scapula retractions, etc.
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    Quote Originally Posted by Rodja View Post
    Facepulls, TYW, Scapula retractions, etc.
    fresh news! i will probably also make it to a gym on tuesday. so in that case would this be better:






    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Walking lunges 3x10-12
    Stiff leg Deads 4x10


    TUESDAY: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Incline Fly 4x6-10
    Cambered bar Skullcrushers 4x6-10


    THURSDAY: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Cable rows 3x10-12
    BB Curl 4x8-12


    FRIDAY: Seated BB Press 3x6
    Seated DB Press 2x8-10
    Shrugs 2x8-10
    Standing Calf Raise 4x12


    ?
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    Compound bulking? Sounds confusing...I think the biggest thing is figuring out what you want your goal weight and BF% to be. Whatever you gotta do to get there stick with it. I think sometimes we do mental gymnastics and overthink this stuff. Just remember your own PERSONAL GOAL and don't lose sight of that. Once you reach that, reset it and go for another etc. Good luck
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    Quote Originally Posted by luka5 View Post
    fresh news! i will probably also make it to a gym on tuesday. so in that case would this be better:






    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Walking lunges 3x10-12
    Stiff leg Deads 4x10


    TUESDAY: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Incline Fly 4x6-10
    Cambered bar Skullcrushers 4x6-10


    THURSDAY: Weighted Chins 3x4-6
    BB Rows 3x6-8
    Deadlifts 3x8-10
    Cable rows 3x10-12
    BB Curl 4x8-12


    FRIDAY: Seated BB Press 3x6
    Seated DB Press 2x8-10
    Shrugs 2x8-10
    Standing Calf Raise 4x12


    ?

    No, no it wont. You took the same flawed routine and changed it to 4 days a week. You completely ignored rodjas advice on quad work and about upper back work to avoid imbalances. I see no reason for anyone to help you anymore as your not looking for advice at this point. Your just looking for a yes man to say looks great get huge! To each their own.
  

  
 

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