next bulking phase advice??
- 12-12-2013, 10:14 AM
Hi everybody i was just looking for some advice,ima start my next bulking phase in two weeks from now, and since my legs are a lil bit weaker than they Used to be im planning on training them twice a week.
Monday legs and back
Tuesday chest and triceps
Wednesday biceps and forearms
Friday legs and back
Ima take a mass gainer,creatine monohydrate,glutamine, myostatin inhibitor, whey protein, glucosamine,fish oil and tribulus.
Are there any other supplements u would recommend me? Btw i gotta question, can i do cardio while bulking, sorry if it's aw dumb question but i have never done cardio while bulking for the last two years.
- 12-12-2013, 12:49 PM
Not an ideal bulking split. A arm day is literally not necessary, although I do have one. Your bicep/forearm day shows me you need a more foundational compound-heavy routine. Here's one I started 6 months ago and have loved the results:
MONDAY. Chest/Back - All compounds (Bench, Dumbell press, Dips, Deads, pullups, Rows)
WEDNESDAY. Legs/calves. Lots of volume, Start with Squats every time. Ass to the ground. Do NOT concern yourself with weight. Just try to touch the ground and rep range from 5 all the way to 30. Weight will increase quickly if you are doing a full range of motion for high reps anyways. If you are not nauseated, dizzy and legs are painful and quivering, do more.
THURSDAY. Triceps(some emphasis on chest, ex: close grip bench and dips, both following 3 sets of reg grip bench)Biceps, Shoulders, Traps(Big movements: Before Triceps I do Military. Then I come back to shoulders after triceps but before Biceps, wide grip high row(Think upright row but safer) Lateral Raises, Shrugs. Then BB Curls, Incline db curls, preacher curls(I always superset biceps with heavy hammer curls and reverse curls)
SATURDAY Legs/calves. Same as before
I used to have an insane split where I trained 7 days a week splitting up every little muscle group and blasting them with 30 sets. I did not gain much at all. Once I focused only on compounds, less volume, more rest days, and training most groups twice a week, I started to really put on size.
12-12-2013, 01:16 PM
Hey that actually seems really good,ima give it a try but if i don't see good results ima stop at the sixth week,do you think I'm taking the right supplements?
12-12-2013, 04:20 PM
Yes but if $ is a concern at all, the best thing to spend it on is more food. Creatine fish oil and a multi are really all you need. I take a lot of L-Arginine AKG. 2-3 grams 3 times a day though. Swanson vitamins sells it cheap and it helps keep my bp low and a healthy supply of oxygen and nutrients to the muscles.
12-12-2013, 06:12 PM
Yeah your layout has you working 2 days of the absolute largest muscle groups together, then the other 3 days, more or less smallest groups.
Why don't you do a proven program of mostly compound work and big exercises focusing on some legs etc that way?
Also, you do not have shoulders in your layout?
Remember, the big work, effort and food, is going to be the largest factors in your bulk or gaining. Not really the supplements
12-13-2013, 09:04 AM
12-13-2013, 09:05 AM
12-13-2013, 09:46 AM
Yes. I take a very mild beta-blocker from time to time. But if I take 3-5 grams Arginine-AKG throughout the day and my preferred form of Niacin(NADH with D-ribose), my bp is very controlled. On-cycle, its much harder to control though.
12-13-2013, 01:38 PM
12-13-2013, 02:36 PM
12-13-2013, 04:15 PM
12-14-2013, 09:37 AM
For chest,shoulders and triceps day:bench press 6-6,inclined bench press4-8,dumbbell flys3-10,tricep kickback3-10(i think thats how is called)
Biceps barbell curl 6-8, concentration curl3-10 hammer curl 3-10 (i work on my forearms in the warm up)
I didn't list the warm up exercises but sometimes I do push ups for chest day and squats(w/o weights) for leg day.
12-14-2013, 09:38 AM
12-17-2013, 09:22 AM
12-17-2013, 02:28 PM
12-18-2013, 08:52 AM
12-18-2013, 12:10 PM
5/3/1 is very simple, effective, and easily adapts to peoples needs. you could try the pyramid variation from the beyond 5/3/1 book with the boring but big accessory. that will give you lots of volume and intensity.
you can call me "ozzie" for short.
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