Need workout program, first bulk.

[BeBuff]

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.

[BeBuff]

Need to find a program fast, starting tomorrow

[napalm]

look into 5/3/1 bro, that and food - lots of it

good luck...

[Spaniard]

Lots of people like west side barbell for skinny bastards also

[napalm]

Lots of people like west side barbell for skinny bastards also

another good one...

[AZMIDLYF]

DC is a solid program...IntenseMuscle.com

[napalm]

DC is a solid program...IntenseMuscle.com

az, what's up bro?

no hijack

[MuscleGauge1]

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

[BeBuff]

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

[napalm]

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.

[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′

[napalm]

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...

[BaDgErFaN]

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

[BeBuff]

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

[BaDgErFaN]

^^^Thats a solid program

[BeBuff]

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

[BaDgErFaN]

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

[BeBuff]

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)

[BaDgErFaN]

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.

[Celorza]

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...