Squats and milk Bulking
- 07-17-2013, 06:10 PM
Squats and milk Bulking
Weight: 160 lbs
Calories: ~4000 (Gomad damn near ensures you'll be taking in 4000 a day)
Goal weight: 195~
BB Row: 3x5
DB OH press: 2x6-10
Deadlift: 10 singles
Close Grip Bench: 3x6-10
DB or BB Curl: 2x6-10
Ab Work: 2-3 sets
Upright Row: 2x6-10
Calf raise: 2x10-25
I'm definitely going to push for the dedication. I don't have that hard a time of adding muscle, but the dedication tends to stall. This time I really am going the distance. And my deadline to gain the first 10 pounds is 30 days. If it happens sooner than I will reevaluate and determine the next ten timeframe.
As far as nutrition beyond the milk, my diet is fairly clean, but I do have a cheat meal or two in the week. Also I'm a big believer in the 40/30/30 carbs/pro/fat bulking ratios.
Any thoughts on this plan and method would be really nice. It's been a while since I've been really serious about my training so my numbers are disgustingly low for all my lifts compared to what they were.
- 07-17-2013, 06:12 PM
Addendum: would starting strength be a good way to bulk and build back an appreciable level of strength? Seriously looking for some saving grace kind of help right now.
07-19-2013, 11:06 AM
Even with GOMAD I think 20 rep squats twice a week is gonna be much. I've done 20 reppers and GOMAD when I was really small and it worked great.
07-19-2013, 11:09 AM
07-19-2013, 11:38 AM
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07-19-2013, 12:38 PM
07-19-2013, 04:39 PM
Milk doesn't necessarily have anything to do with squats, but it's an old school routine used for bulking. And thanks for the response guys
07-19-2013, 06:54 PM
op: there are much better programs to follow, but picking one depends on your preference. starting strength is one of the best starting programs. if you like stength training, then look into stronglifts 5x5.
dont be a pseudo-strength trainer. you will be squating, deadlifting, pendlay rows, overhead pressing, and bench pressing very heavy (3-6 reps) and vey often. if you dont like those movements, then you dont like strength training
07-19-2013, 08:44 PM
Dude I love strength training, I got strep throat and couldn't go to the gym for a while and lost a lot of weight, now I'm trying to bulk again, this routine worked really well for me in the past, in fact I gained almost 25 pounds last time I ran it. I've done starting strength before but I'm going to stick with my functional training instead. Thanks guys for all the responses
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