Which routine for 10 week bulk

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    GH247's Avatar
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    Which routine for 10 week bulk


    Going to be bulking here for the next 10 weeks and can't decide which way to go for my training split. It should be noted I have trained seriously for about the past 4 years. I listed the 2 options I am considering below. Basically, I can't decide whether I should hit each muscle group 2x a week and therefore train 6x a week or just hit each group 1x a week. I love going to the gym and would really prefer to go with option 1 but I am concerned that I may run myself into the ground and hurt my gains. I have done the option 2 split before with decent success, but just hoping to really maximize my gains over these next 10 weeks.

    Any help from those with much more experience than me would be greatly appreciated. Also, I usually go pretty high volume in my workouts. Roughly How many sets/muscle group for each workout should I do if I am hitting them hard 2x a week.

    Option 1

    Day 1 - Back/Biceps
    Day 2 - Chest/Triceps/Shoulders
    Day 3 - Legs/Traps/Abs
    Day 4 - Back/Biceps
    Day 5 - Chest/Triceps/Shoulders
    Day 6 - Legs/Traps/Abs
    Day 7 - Rest

    Option 2

    Day 1 - Shoulders/Triceps
    Day 2 - Rest
    Day 3 - Back/Traps/Abs
    Day 4 - Rest
    Day 5 - Chest/Biceps
    Day 6 - Rest
    Day 7 - Legs/Abs

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    Diet is going to be the most important factor when it comes to gaining OR losing weight. I would just do push pull legs rest repeat.
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    Quote Originally Posted by GH247 View Post
    Option 1

    Day 1 - Back/Biceps
    Day 2 - Chest/Triceps/Shoulders
    Day 3 - Legs/Traps/Abs
    Day 4 - Back/Biceps
    Day 5 - Chest/Triceps/Shoulders
    Day 6 - Legs/Traps/Abs
    Day 7 - Rest

    Option 2

    Day 1 - Shoulders/Triceps
    Day 2 - Rest
    Day 3 - Back/Traps/Abs
    Day 4 - Rest
    Day 5 - Chest/Biceps
    Day 6 - Rest
    Day 7 - Legs/Abs
    In option 1 I'm not sure why you would want to train traps after you just hit them during shoulders the day before. And if you're bulking you may want to consider dropping ab work in order to focus on the gaining the mass you're looking for if you are trully bulking. I've added 2 lbs. in the past 3 weeks by using antagonistic training.

    Chest/Traps
    Quads/Calves
    Shoulders/Lats
    Hamstrings/Calves
    Only rest once every 2 weeks or so.

    Currently 204 lbs, macros are 450 - 500 carbs, 200 - 250 protein, 50 - 100 fat, but they all fluctuate obviuosly. Just a suggestion though.
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    that is a body part split not a workout. you can do any split you want as long as intensity and volume are balanced to fit the frequency levels.

    if you dont know how to do that i would recommend getting on a proven program for at least 6 months and learn from it. it is proven for a reason.
    you can call me "ozzie" for short.

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