I’ve started myself on a bulking program on June 9th, Although Im already 7 days in and experiencing results, I’d like some feedback on my program and how I could tweak it to make it better. I made the program with a mixture of German Volume Training and the revised GVT program here on T-nation, added diversity for hypertrophy explained in Chad Waterbury’s article diversity for hypertrophy and turned it into a twice a day program to fit my personal needs. Here it is. Tear it apart.
German Volume Training Polished and ready to go begins June 9, 2004
Cycle 1 (20 rep max)
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Chest and Back 90 seconds (diverse Arms and Shoulders)
Morning
Wide Grip Pull-ups? 3 sets of 10
Medium Grip Pull-ups? 3 sets of 10
Narrow Grip, Semi-Supinated Pull-ups? 3 sets of 10
Barbell Rows? 1 set of 10Incline Bench Press? 3 sets of 10
Decline Bench Press? 3 sets of 10
Bench Press? 3 sets of 10 ? 155 lbs
Barbell Pullover? 3 sets of 10Rear Deltoid machine? 3 sets of 10
Afternoon
Diverse arms
Diverse Shoulders
- Legs (Hams and Quads) 90 seconds
Morning
Front Squats? 3 sets of 10 High Bar, Narrow Stance, 1 and 1/3 Squats (bar high on back)? 3 sets of 10
High Bar, Medium Stance Squats? 3 sets of 10
Leg Extensions? 1 set of 10
Leg Press Calf Raise? 3 sets of 10
Seated Calf Raise? 3 sets of 10
Standing Calf Raise? 3 sets of 10
Afternoon
Good Mornings? 3 sets of 10 Straight Leg Deadlifts off box? 3 sets of 10
Rumanian Deadlift? 3 sets of 10 Leg Curls? 1 set of 10
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(Diverse Chest and Back, Calves) Shrugs? 4 sets of 10
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Arms and Shoulders (Diverse Quads and Hams) 60 seconds
Morning
Shoulder Grip Presses (in front of neck)? 3 sets of 10
Regular Grip Presses (in front of neck)? 3 sets of 10
Wide Grip Presses (in front of neck)? 3 sets of 10
Upright Row? 3 sets of 10
Diverse Quads
Afternoon
Lying Extensions (to top of head)? 3 sets of 10
Lying Extensions (to chin)? 3 sets of 10
Seated Overhead Extensions? 3 sets of 10
Reverse Grip Pushdowns (on pull down machine)? 1 set of 10
Standing Bicep straight bar Curls? 3 sets of 10
Standing Bicep easy bar curl? 3 sets of 10
Standing Hammer Curls? 3 sets of 10
Standing Straight bar Reverse Curls? 1 set of 10
Diverse Hams
- Off
I follow John Berardi’s massive eating guidelines + 15% which is 4,600 calories for me. I’m 18 years old 5’9" and 155 lbs. Macronutrient breakdown has been 24% protein, 47% carbohydrates, and 29% fats. approximately.
As far as supplements, I sip a serving of surge with 5 grams of creatine during the workout and finish it after.
I eat a 1 pound can of canned alaskan salmon every day in my fat + protein meals along with 2 TBSP of flax oil and 8 capsules of fish oil. I eat 8 meals a day, 1 in the middle of the night. The first 3 days on the program I gained a fast 5 pounds. These past 4 days have seemed to be a plateau. I’m doing this cycle 3 times and then doing a new 5 day cycle with 13 sets of 6 for another 15 days. I’m hoping to gain 15 pounds of solid mass by the end of the 30 days. Give me some feedback guys, don’t be gentle.