Need workout program, first bulk.

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    Need workout program, first bulk.


    Im looking for a good workout program, been working out for 8 months, bulking right now but dont got any soild workout program, i have been looking at dorian yates blood and guts.. but please give me some good workout programs, my goal is to gain size and mass.

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    Need to find a program fast, starting tomorrow
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    look into 5/3/1 bro, that and food - lots of it

    good luck...
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    Lots of people like west side barbell for skinny bastards also
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    Quote Originally Posted by Dvaldez5 View Post
    Lots of people like west side barbell for skinny bastards also
    another good one...
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    DC is a solid program...IntenseMuscle.com
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    DC is a solid program...IntenseMuscle.com
    az, what's up bro?

    no hijack
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    Quote Originally Posted by napalm View Post
    look into 5/3/1 bro, that and food - lots of it

    good luck...
    That's what I would suggest too. It's a great program
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    Whats better for mass, upper/lower twice, or 4 day split
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    Quote Originally Posted by BeBuff
    Whats better for mass, upper/lower twice, or 4 day split
    If you're referring to 5/3/1, just follow the program. It's really kind of hard to screw up.

    Also, you get mass from food, not any particular program.
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    Didn't really like the 5/3/1 program, how does this look:

    Mon: Lower
    Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
    Lunges: 2-3X10-12/2′
    Lying Leg Curl: 3-4X6-8/3′
    Calf raise: 3-4X6-8/3′
    Seated calf: 2-3X10-12/2′

    Tue: Upper
    Flat bench: 3-4X6-8/3′
    Incline Dumbbell Press: 2-3X8-10/2′
    Row: 3-4X6-8/3′
    Pulldown: 2-3X10-12/2′
    Chin ups: 2-3X10-12/2′
    Dips: 1-2X8-10/1.5′
    EZ-Bar Curl: 1-2X8-10/1.5′

    Rest: Wednesday

    Thurs: Lower
    Deadlift: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
    Leg Press: 2-3X10-12/3′
    Lunges: 2-3X10-12/2′
    Leg Extension: 2-3X10-12/2′
    Calf raise: 3-4X6-8/3′
    Seated calf: 2-3X10-12/2′

    Friday: Upper
    Flat Dumbbell Bench Press: 3-4X6-8/3′
    Incline Cable Flyes: 2-3X8-10/2′
    Row: 3-4X6-8/3′
    Pulldown: 2-3X10-12/2′
    Chin ups: 2-3X10-12/2′
    Shrugs: 3-4X8-10/2′
    Incline Barbell Triceps Extension: 1-2X8-10/1.5′
    Dumbbell Curl: 1-2X8-10/1.5′
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    Quote Originally Posted by BeBuff
    Didn't really like the 5/3/1 program, how does this look:

    Mon: Lower
    Squat: 3-4X6-8/3? (3-4 sets of 6-8 with a 3? rest)
    Lunges: 2-3X10-12/2?
    Lying Leg Curl: 3-4X6-8/3?
    Calf raise: 3-4X6-8/3?
    Seated calf: 2-3X10-12/2?

    Tue: Upper
    Flat bench: 3-4X6-8/3?
    Incline Dumbbell Press: 2-3X8-10/2?
    Row: 3-4X6-8/3?
    Pulldown: 2-3X10-12/2?
    Chin ups: 2-3X10-12/2?
    Dips: 1-2X8-10/1.5?
    EZ-Bar Curl: 1-2X8-10/1.5?

    Rest: Wednesday

    Thurs: Lower
    Deadlift: 3-4X6-8/3? (3-4 sets of 6-8 with a 3? rest)
    Leg Press: 2-3X10-12/3?
    Lunges: 2-3X10-12/2?
    Leg Extension: 2-3X10-12/2?
    Calf raise: 3-4X6-8/3?
    Seated calf: 2-3X10-12/2?

    Friday: Upper
    Flat Dumbbell Bench Press: 3-4X6-8/3?
    Incline Cable Flyes: 2-3X8-10/2?
    Row: 3-4X6-8/3?
    Pulldown: 2-3X10-12/2?
    Chin ups: 2-3X10-12/2?
    Shrugs: 3-4X8-10/2?
    Incline Barbell Triceps Extension: 1-2X8-10/1.5?
    Dumbbell Curl: 1-2X8-10/1.5?
    What it looks like to me is a half-azzed thrown together program without much thought put into it. Too many unnecessary movements that won't contribute to gaining mass. Bro, you asked us for advice, you were given 2 or 3 time tested programs. Gaining mass comes down to 3 things: big compound movements, a s.hit ton of food and adequate recovery.

    I can't ever remember reading calf raises/seated calf raises contributing to gaining size or strength.

    Good luck...
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    Quote Originally Posted by BeBuff View Post
    Didn't really like the 5/3/1 program, how does this look:

    Mon: Lower
    Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
    Lunges: 2-3X10-12/2′
    Lying Leg Curl: 3-4X6-8/3′
    Calf raise: 3-4X6-8/3′
    Seated calf: 2-3X10-12/2′

    Tue: Upper
    Flat bench: 3-4X6-8/3′
    Incline Dumbbell Press: 2-3X8-10/2′
    Row: 3-4X6-8/3′
    Pulldown: 2-3X10-12/2′
    Chin ups: 2-3X10-12/2′
    Dips: 1-2X8-10/1.5′
    EZ-Bar Curl: 1-2X8-10/1.5′

    Rest: Wednesday

    Thurs: Lower
    Deadlift: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
    Leg Press: 2-3X10-12/3′
    Lunges: 2-3X10-12/2′
    Leg Extension: 2-3X10-12/2′
    Calf raise: 3-4X6-8/3′
    Seated calf: 2-3X10-12/2′

    Friday: Upper
    Flat Dumbbell Bench Press: 3-4X6-8/3′
    Incline Cable Flyes: 2-3X8-10/2′
    Row: 3-4X6-8/3′
    Pulldown: 2-3X10-12/2′
    Chin ups: 2-3X10-12/2′
    Shrugs: 3-4X8-10/2′
    Incline Barbell Triceps Extension: 1-2X8-10/1.5′
    Dumbbell Curl: 1-2X8-10/1.5′
    It looks like quite a bit of volume. Also you should mix up your upper body days to have a different focus than always concentrating on horizontal pressing. Try something like this:

    Dead lift or hex bar dead lift
    RFE split squat (unilateral squat)
    Lateral lunge
    Glute specific
    Core

    Strict Overhead Press
    Weighted Chin-ups
    Incline DB Press
    Wide Grip Cable Rows
    BB Curls

    Front or olympic squat
    Single leg RDL (unilateral hip extension)
    single leg swiss ball hamstring curls (unilateral ham ancillary)
    Glute specific
    Core

    Bench Press
    BB Row
    Seat OH DB Press
    Wide Pull-ups
    Face Pulls
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    Starting westside for skinny bastards next week, how does that sund?
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    ^^^Thats a solid program
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    What do you guys think about bulking at 15% bodyfat?
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    Quote Originally Posted by BeBuff View Post
    What do you guys think about bulking at 15% bodyfat?
    Depends on what your end goals are. If you are purely after strength and dont give a crap how you look, go for it.

    If you are going for aesthetics you could try doing a lean bulk and eating just slightly over maintenance and all very clean.

    Or just cut.

    You are the only one who knows how comfortable you feel at different levels of BF so that is really your call
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    Quote Originally Posted by BaDgErFaN View Post
    Depends on what your end goals are. If you are purely after strength and dont give a crap how you look, go for it.

    If you are going for aesthetics you could try doing a lean bulk and eating just slightly over maintenance and all very clean.

    Or just cut.

    You are the only one who knows how comfortable you feel at different levels of BF so that is really your call
    Going for the big and aesthetic look.. im in the middle beetwen happy and not.. still dont feel like i got enough mass yet.. but still have a little fat on my body (Dosent bother me that much really)
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    Quote Originally Posted by BeBuff View Post
    Going for the big and aesthetic look.. im in the middle beetwen happy and not.. still dont feel like i got enough mass yet.. but still have a little fat on my body (Dosent bother me that much really)
    Personally I would go for mass then and worry about cutting later. But that's me.
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    Quote Originally Posted by BeBuff View Post
    What do you guys think about bulking at 15% bodyfat?
    NO haha definitely NO , because that way you will only reach 20-25% in no time and have to cut even further , and most people just give up and stay fat...They forget that a leaner body means a more anabolic body , do yourself a favor and cut to single digits for the first time in your life , if you can do that , you will be able to do it again after your first bulk...until then...don't bulk , lean out , at being a beginner like you you WILL still make strength gains while leaning out dude...
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    Quote Originally Posted by BeBuff
    What do you guys think about bulking at 15% bodyfat?
    How do you know you're 15%?
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    Getting really confused.. will do clean bulk with only 200 calories over maintance, aiming for 0.5 lbs a week.
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    Quote Originally Posted by Valdez View Post
    How do you know you're 15%?
    Not 100% sure, but posted a picture somewhere and most people said around 14-15
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    Quote Originally Posted by BeBuff View Post
    Getting really confused.. will do clean bulk with only 200 calories over maintance, aiming for 0.5 lbs a week.
    Quote Originally Posted by BeBuff View Post
    Not 100% sure, but posted a picture somewhere and most people said around 14-15
    Seriously you should cut up a bit...at least to around 160sh and you should be at a lower BF % and then bulk it back up in a clean way...not staying like that , but meh don't listen to me , anyone here can tell you a leaner body is a more anabolic body dude...
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    Quote Originally Posted by Celorza View Post
    Seriously you should cut up a bit...at least to around 160sh and you should be at a lower BF % and then bulk it back up in a clean way...not staying like that , but meh don't listen to me , anyone here can tell you a leaner body is a more anabolic body dude...
    I think i go for 1 month cutting, eating around.. 1800-1900 calories, think i can get down to around 11-12 bodyfat by that time?
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    What are your stats? You need to know your BMR , your TDEE , and how to split macros apart to be able to lose fat efficiently and fast bro.
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    Quote Originally Posted by Celorza View Post
    What are your stats? You need to know your BMR , your TDEE , and how to split macros apart to be able to lose fat efficiently and fast bro.
    BMR around 1813, TDEE 2800, not sure what macros i had on my old cutting diet, but went from 23 to 15 bodyfat on that diet.. probraly lost a little mass too.

    164 lbs.
    14-15 bodyfat.
    5"7
    Got 9 months of weight training.
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    Quote Originally Posted by Celorza

    Seriously you should cut up a bit...at least to around 160sh and you should be at a lower BF % and then bulk it back up in a clean way...not staying like that , but meh don't listen to me , anyone here can tell you a leaner body is a more anabolic body dude...
    Cel... Calm down bro good lord. You're like the anabolic minds energizer bunny lol. You're acting like 15% is a terrible bf%.

    How tall are you buff?
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    Quote Originally Posted by BeBuff

    BMR around 1813, TDEE 2800, not sure what macros i had on my old cutting diet, but went from 23 to 15 bodyfat on that diet.. probraly lost a little mass too.

    164 lbs.
    14-15 bodyfat.
    5"7
    Got 9 months of weight training.
    You're coming along just fine. That's great progress in 9 months. Get on one of the programs suggested and workout.

    How old are you?
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    Quote Originally Posted by Valdez View Post
    Cel... Calm down bro good lord. You're like the anabolic minds energizer bunny lol. You're acting like 15% is a terrible bf%.

    How tall are you buff?
    Its not terrible , but we all got room to improve like me! I'm too light because I cut out too much haha xD

    As per your stats...I would say don't go as low as only BMR cals for 1-2 months unless you really want the express way to skinny land , look into Lean Gains and Lyle McDonalds Ultimate Diet 2.0 , those 2 for me are the most effective for cutting , and I have seen better and faster results on lean gains cutting scheme , and many friends too haha , look into them and set calories , for cutting try to go low carb , don't be afraid of muscle loss , you gain it back once you lean-bulk and muscle memory plays a big and helpful role.
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    Im 16
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    Im 5"7
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    Just putted together a workout program using westside for skinny bastards template.


    Upper Body - (Monday)
    Barbell Bench Press - 2 set/5 reps heavy
    Incline Dumbbell Bench Press - 4 set/8 reps
    Bent Over Barbell Rows - 4 set/10 reps
    Seated Rear Delt Machine - 3 set/12 reps
    Hanging Leg Raises - 4 set/10 reps

    LOWER BODY - (Wednesday)
    Deadlift - 2 set/5 reps heavy
    Walking Lunges - 4 set/8 reps.
    Lying Leg Curls - 3 sets/ 8 reps.
    Plate Pinch Gripping - 3 set


    REPETITION UPPER BODY - (Thursday)
    Barbell bench press (3 set/5 max reps )
    Dumbbell Triceps Extension - 3 sets/8 reps
    Lat pulldowns - 4 sets /8 reps
    Dumbbell Shoulder Press - 3 sets/10 reps
    EZ-Bar Curl - 3 set/8 reps
    Different ab exercies with no rest.


    LOWER BODY - (Friday)
    Squat - 2 set/8 reps
    Leg Extension - 3 set/8 reps.
    Lying Leg Curls - 3 sets/ 8 reps.
    Standing Calf Raises - 3 sets/ 15 reps.
    Leverage Shrug - 3 sets/ 10 reps
    Palms-Down Wrist Curl Over A Bench - 3 sets/ 10 reps
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    Quote Originally Posted by BeBuff
    Im 16
    Lmao!!!! I FIGURED! Check this out be buff - quit worrying about dieting and hit the weights. You still have 5 years or more of growing. Watch what you eat. Eat healthy - meats (including red), vegetables and good wholesome Carbs. Lift heavy, sleep, eat some more, don't booze it up and watch the results come. Trust me.

    The end
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    Going for a 1 month cut, will use westside for skinny bastards, how does this diet and program look like? hoping to go from 14 bodyfat to 10..or 11, but might be to hard on just 1 month, also should i eat at maintance before i start a bulk? or can i just jump straight on bulk, well here is the cutting diet:

    Wake up, then does some stair walking for 30 min on empety stomach

    ------ Breakfast: -------
    2 Scoop Whey Protein -
    40g Oatmeal.
    One cup of green tea.

    -------- Lunch: --------
    120g Tuna in water.
    Salad and Broccoli.
    10g Almonds

    ------- Dinner:-------
    125g Salamon
    Broccoli
    10g Almonds


    ---Pre-workout----
    110g chicken.
    2 Slices Wholemeal bread


    ----Post Workout:----
    1 Scoop Carnivor Beef Protein.

    2 Hours Later:
    150g Chicken
    Wholemeal pasta 50g.
    Broccoli.

    Before bed:
    100g cottage cheese
    10g Almonds

    Total- cal: 1900 - Protein: 223g - Carbs: 100g - Fat 60g

    Also how does my workout program looks?

    Upper Body - (Monday)
    Barbell Bench Press - 2 set/5 reps heavy
    Incline Dumbbell Bench Press - 4 set/8 reps
    Bent Over Barbell Rows - 4 set/10 reps
    Seated Rear Delt Machine - 3 set/12 reps
    Hanging Leg Raises - 4 set/10 reps

    LOWER BODY - (Wednesday)
    Deadlift - 2 set/5 reps heavy
    Walking Lunges - 4 set/8 reps.
    Lying Leg Curls - 3 sets/ 8 reps.
    Plate Pinch Gripping - 3 set


    REPETITION UPPER BODY - (Thursday)
    Barbell bench press (3 set/5 max reps )
    Dumbbell Triceps Extension - 3 sets/8 reps
    Lat pulldowns - 4 sets /8 reps
    Dumbbell Shoulder Press - 3 sets/10 reps
    EZ-Bar Curl - 3 set/8 reps
    Different ab exercies with no rest.


    LOWER BODY - (Friday)
    Squat - 2 set/8 reps
    Leg Extension - 3 set/8 reps.
    Lying Leg Curls - 3 sets/ 8 reps.
    Standing Calf Raises - 3 sets/ 15 reps.
    Leverage Shrug - 3 sets/ 10 reps
    Palms-Down Wrist Curl Over A Bench - 3 sets/ 10 reps

    You guys think 10 bodyfat is a ok goal? to reach in 1 month?
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    No, but I think 11-12 is possible.
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    Quote Originally Posted by X2006ibm View Post
    No, but I think 11-12 is possible.
    Lol if he puts his mind and heart into it he can get to 9% , its all diet and intensity dependent !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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