Bulk workout recommendation

  1. Bulk workout recommendation


    Hello.

    I am done with cutting and starting to bulk. Since now I was doing Full Body Workout 3x a week and 3x cardio. It was great because it was quick and not overwhelming for my muscles, I just wanted to keep the muscle during cut. Now I want something harder to wake those muscles up I am having knee (meniscus strain) and lower back injury (slipped disk), because of those I cant overload my lower body - dead lifts and squats are not recommended.

    Im fine with chested/seated back workout, as well as pull ups/pull downs, I can also do well with leg press (without going to low).

    I really wanted to do PPL workout but it could be too intense for my knees, and Upper/Lower could be too hard for my lower back. I would prefer a 3 or 4 day workout.

    What workout would you recommend?

    A regular 3x Split, 4x Hard/Light AB Slip, PPL (with some light upper body on leg day as it won't be that intense), or an ABA/BAB whole-body workout like the one below

    A/B-x-B/A-x-A/B-x-x

    A
    Leg Press Machine 3x8-10
    Chest Dumpbell incline press 3x6-8
    Lever Row 3x6-8
    Military press smith 3x6-8
    Scull crusher 3x8-10
    Biceps hammer grip curl 3x8-10

    B
    Leg extensions 3x8-12
    Bench 3x6-8 (declined?)
    Pull ups 3x max
    Side arm raise 3x8-10
    Bar curls 3x8-10
    One arm triceps extension 3x8-10
    Calf raise seated 3x12


  2. Whatever you do...make strenghening your weak points a priority or you will soon find yourself with more pain and injuries. Nothing in your workouts above address that.
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  3. My legs aremy strongest part but I got some injuries during martian arts and I need to build lower muscles with caution.

    Which workout should I go with?

  4. Nothing wrong with full body training. I personally feel like I get my best results doing full body workouts. Regardless, any type split will work as long as the intensity is there. Overload produces gains.
    High Intensity Training log, wedding prep:
    http://anabolicminds.com/forum/workout-logs/305228-wedding-preparation-next.html

  5. I would really appreciate if someone could suggest which routine should I go with and check if it needs some corrections. Not sure if I am a fan in traning one muscle part only one day per week.

    Option 1
    3x ABA/BAB FBW

    A - x - B – x – A – x – x
    B - x - A – x – B – x – x

    A
    Leg press machine 3x8-10
    Chest dumpbell incline press 3x6-8
    Lever row 3x6-8
    Military press smith 3x6-8
    Scull crusher 3x8-10
    Biceps hammer grip curl 3x8-10

    B
    Leg extensions 3x8-12
    Bench 3x6-8 (declined?)
    Pull ups 3x max
    Side arm raise 3x8-10
    Bar curls 3x8-10
    One arm triceps extension 3x8-10
    Calf raise seated 3x12

    "x" stands for rest day


    Option 2
    3x FBW

    A - x - B - x - C - x - x

    A
    Leg press machine 3x8-10
    Chest dumbbell incline press 3x6-8
    Lever row 3x6-8
    Military press smith 3x6-8
    Scull crusher 3x8-10
    Biceps hammer grip curl 3x8-10

    B
    Leg extensions 3x8-12
    Bench 3x6-8 (declined?)
    Pull ups 3x max
    Side arm raise 3x8-10
    Bar curls 3x8-10
    One arm triceps extension 3x8-10

    C
    Glute kickback machine 3x10
    Dumbbell flys 3x10
    Pull downs 3x8-10
    Tricep pushdowns 3x8-10
    Incline seated curl 3x8-10
    Face pulls 3x10-12
    Calf raise seated 3x12

    Option 3
    Regular 3x Split with the workouts above mixed into it


    A
    Chest dumpbell incline press 3x6-8
    Bench 3x6-8 (declined?)
    Dumbbell flys 3x10
    Scull crusher 3x8-10
    Tricep pushdowns 3x8
    One arm triceps extension 2x8-10

    B
    Lever row 3x6-8
    Seated Cable Row 3x8-10
    Pull ups 3x max
    Bar curls 3x8-10
    Incline seated curl 2x8-10
    Biceps hammer grip curl 3x8-10

    C
    Leg press machine 3x8-10
    Leg extensions 3x8-12
    Glute kickback machine 2x10
    Calf raise seated 3x12
    Military press smith 3x6-8
    Side arm raise 3x8-10
    Face pulls 3x10-12
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  6. Do what you know works. Your diet will determine how good your bulk goes. No matter what routine you use, as long as you train hard and eat and sleep good it doesn't really matter

  7. Quote Originally Posted by Smont View Post
    Do what you know works. Your diet will determine how good your bulk goes. No matter what routine you use, as long as you train hard and eat and sleep good it doesn't really matter
    Yep this ^^^^^.

    Very few rules in training apply to everyone (if there was a ‘best’ program we’d simply all do it.

    Imo progressive overload and sufficient recovery are the only two things that virtually everyone should have in a program. The rest is individual

  8. Quote Originally Posted by Whisky View Post
    Yep this ^^^^^.

    Very few rules in training apply to everyone (if there was a ‘best’ program we’d simply all do it.

    Imo progressive overload and sufficient recovery are the only two things that virtually everyone should have in a program. The rest is individual
    The secret is, there is no secret.

  9. Diet will be the main factor. Here is a good article on pros and cons of an upper/lower split.

    https://www.t-nation.com/training/ti...-pros-and-cons

    Here is a good article on it as well that gives a decent routine.

    https://www.t-nation.com/workouts/th...-workout-split
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
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