this is my 3rd attempt at a bulk.
1st one: max-ot, gained incredible amount of strength but no size at all. (my bench went from 135x6 to like 200x4).
2nd: HST. nothing. no size. no strength.
currently i doing an upper-lower split.
day 1: upper (4-6reps, 2 sets)
day 2: lower (4-6reps, 2 sets)
day 3: off
day 4: upper (8-12reps, 2 sets)
day 5: lower (8-12reps, 2 sets)
day 6: off
day 7: off
***i have a herniated disc in my lower back and i have to stay away from squats, deadlifts and exercises that puts a lot of downward pressure on my back like military press***
Chest - dumbbell press
Back - dumbbell row
Chest - hammer strength incline
Back - lat pulldown
Deltoid - upright row
Triceps - close grip bench
Biceps - ez bar curls
Trapezius - shrugs
lying leg curl
seated curl (quads)
body type: gains fat very easily (mom's side). dad's side is the lean, scrony type.35p, 35c, 30f
i eat so clean i would have to go organic to eat better. haha.
i eat around 150-200 calories over my daily need and weight gain has been consistent with that. (~1lb every 2 weeks).
i been on this routine for about 3 weeks now and my strength has gone up (don't know if it's because i added green magnitude) but nothing size wise.
why is it so hard for me to gain size but easy to gain strength? what am i doing wrong? do i need to do more sets? i am not sore at all these days.
any help will be greatly appreciated.