Need workout program, first bulk.

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  1. 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.


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

    good luck...

  4. Lots of people like west side barbell for skinny bastards also
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  5. 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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  6. DC is a solid program...IntenseMuscle.com
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  7. Quote Originally Posted by AZMIDLYF View Post
    DC is a solid program...IntenseMuscle.com
    az, what's up bro?

    no hijack

  8. 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

  9. Whats better for mass, upper/lower twice, or 4 day split

  10. 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.

  11. 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′

  12. 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...

  13. 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

  14. Starting westside for skinny bastards next week, how does that sund?

  15. ^^^Thats a solid program

  16. What do you guys think about bulking at 15% bodyfat?

  17. 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

  18. 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)

  19. 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.

  20. 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...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  21. Quote Originally Posted by BeBuff
    What do you guys think about bulking at 15% bodyfat?
    How do you know you're 15%?
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  22. Getting really confused.. will do clean bulk with only 200 calories over maintance, aiming for 0.5 lbs a week.

  23. 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

  24. 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...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. 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?

  26. 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.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  27. 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.

  28. 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?
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  29. 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?
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  30. 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.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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