Questions About Bulking Routines

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    Fatal Wisdom's Avatar
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    Questions About Bulking Routines


    Alright so recently I learned that more compound, HIT type programs are better for bulking than isolations,

    I found this routine on bodybuilding.com

    Squats 1 X 8 - 10 reps
    Leg Extensions 1 X 8 - 10 reps
    Leg Curls 1 X 8 - 10 reps
    Dumbbell Pullovers 1 X 8 - 10 reps
    Barbell Overhead Shoulder Press 1 X 8 - 10 reps
    Seated Rows 1 X 8 - 10 reps
    Bench Press 1 X 8 - 10 reps
    Barbell Bicep Curls 1 X 8 - 10 reps
    Tricep Extensions 1 X 8 - 10 reps
    Weighted Pullups 1 X 8 - 10 reps
    Weighted Dips 1 X 8 - 10 reps
    Standing Calf Raises 1 X 8 - 12 reps
    Abs - 1 X 10 - 15 reps

    Everyother day you do this, No i know you can sub excercises and what not, but my question is there are different sections of every muscle so how is one set of flat bench press going to stimulate growth in the upper lower, and middle parts of your chest?

    And when it comes to subing, can it be ANY excercise?

    Because dumbell pullovers really bother my rotater cuff, so doing heavy weight will definately rip something haha, but what other motion works what that does?

    also, would it defeat the purpose if i did more than one set per excercise?


    Thanks guys.

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    Doing that routine every other day will result in over working guaranteed, even if you're juicing. I suggest doing a 4 day split. If you find you recover well you could do an overlapping split that would do each muscle group twice weekly. Full body routines can easily tire you out, and by the time you get to your last few excercises your lifts suffer because you are fatigued by then.

    The trick is finding what works for you and maybe a full body does so give it a shot, but def not the one you posted.. their is enough lifting their to cover 2 days easily.

    Quality over quantity is the key to success.
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    Thanks man, So a split is, 3 days off inbetween working out?


    This routine simply said "3 day H.I.T split"

    And this is what it gave me to do:




    3 Day H.I.T Split

    Day 1 - Thighs, Shoulders
    Squat - 2x20 (You can go heavy if you like, instead use 3x6)
    Leg Press - 1 set til failure (Done immediately after last set of squats)
    Leg Extension - 1x20
    Dumbell Shoulder Press - 2 till failure
    Lateral Raise - 2x15

    Day 2 - Chest, Tris
    Flat Bench or Incline Bench - 1x10, 1x6
    Dumbell Press - 2x8
    Tricep Extension - 2x8
    Close Grip Bench - Press-2x8

    Day 3 - Back, Bis
    Deadlift - 2x20 (Again like the squat go heavy if thats what you like, I prefer high reps)
    Lat Pulldown - 2x8 (get a good stretch and alot of negative on these)
    Rows (Seated, Bent Over whatever you like best) - 2 sets to failure
    Barbell Curl - 1x8
    Preacher or Concentration Curl - 2x10




    But if im taking 3 days off from each day arent my workouts going to overlap eachother?


    Sorry if i'm annoying, I just very obsessive about wanting the best possible workout haha :P
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    by 3 day split it would be day on/day off. So you would workout mon, wed, fri... etc. See how that works out, if you feel you recover well you can change it to 2 days on 1 off. Its all based on the individual.... 1 person may do well working out 6 days a week and another just 3. It took me a loooong time to figure out what works best for me. Just have test routines out. good luck

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