T Nation

Need Training Program for Bulking


#1

My primary goal for off-season is Hypertrophy (add muscle mass, getting huge ha ha ha)

I just read about these programs: MI40, PHAT, Y3T, HRT:Solo, Blood and Guts by Dorian Yates and other programs but i don't know which one is better.. I'm just asking from you (if you tried some of these programs) to tell me your experience or to give me link (name) of program you've done it and you add huge muscle mass.

I know that mass or cutting is made in kitchen but still there is 100% training + 100% diet= 100% you.

BTW: i have only one problem, in my current gym there is no hamstring machines (actually there is one lying machine curls but its like sh*t) and don't have those hammer machines (for example Incline hammer press).
So if there is any kind of these exercises in the program you recommend me, please give me changes for these exercises

Thanks advanced!


#2

The best program is the one you will follow. Period.

Diets on this site are second to none. You are here, use the resources, profit.

Search function is great. There was an article recently on hamstring. Learn to love the search function.

Enjoy the process.


#3

I dislike hypertrophy work but I really like Thib’s layer system with the pumping exercises at the end for this sort of stuff. It added 30lbs to my press in very short time.


#4

[quote]JFG wrote:
The best program is the one you will follow. Period.

Diets on this site are second to none. You are here, use the resources, profit.

Search function is great. There was an article recently on hamstring. Learn to love the search function.

Enjoy the process.[/quote]
I understand you bro… I just want to hear experiences. I don’t understand you about diet… What u want to tell me?
I will try to find that article.


#5

My favorite generic bulking program is ots big beyond belief , I really like the 6 day a week version , however currently I’ve made some modifications to that where I’m training 5x a week but hit all the major muscle groups 3x a week.

I like alternating this style with john meadows type training once I get burned out doing the big beyond belief system


#6

[quote]Monst3r wrote:
My primary goal for off-season is Hypertrophy[/quote]
What do you do in-season? Some kind of sport? I’m going to guess you’re not a competitive bodybuilder.

What’s your current bodyweight and general fat level (very lean with abs, kinda fat, very fat, etc.)?

And, for perspective, what are your best numbers on the big basic lifts?

Dumbbell swings, all sorts of deadlift variations, and lunges should be plenty for your hamstrings, in addition to the shitty machine curl. Hammer Strength machines are nice, but they’re basically machine versions of rows, pulldowns, and various dumbbell presses. Not a big deal at all if you don’t have them.


#7

These work…
https://www.T-Nation.com/training/10-secrets-to-building-mass


#8

[quote]Chris Colucci wrote:

[quote]Monst3r wrote:
My primary goal for off-season is Hypertrophy[/quote]
What do you do in-season? Some kind of sport? I’m going to guess you’re not a competitive bodybuilder.

What’s your current bodyweight and general fat level (very lean with abs, kinda fat, very fat, etc.)?

And, for perspective, what are your best numbers on the big basic lifts?

Dumbbell swings, all sorts of deadlift variations, and lunges should be plenty for your hamstrings, in addition to the shitty machine curl. Hammer Strength machines are nice, but they’re basically machine versions of rows, pulldowns, and various dumbbell presses. Not a big deal at all if you don’t have them.[/quote]

No bro, with in-season its kinda beach look prepare. Yeah im not competitive bodybuilder, i just love this lifestyle. I’m ~75kg and kinda fat. My height is ~170cm. Numbers on big lifts (BP,SQ,DL,OHP) don’t know exactly but they are all around 40-50kg.

I just really want to follow those pure bodybuilding programs (you know, looking, aesthetics… ) don’t want of those pure Powerlifting or mix of PL and BB. Let’s say for example if i do eight months of bulking… first four months i want to do pure BB/hypertrophy training routine and the second one let’s say some kind of PHAT training style (mix of BB and Power).


#9

[quote]Monst3r wrote:
No bro, with in-season its kinda beach look prepare. Yeah im not competitive bodybuilder, i just love this lifestyle. I’m ~75kg and kinda fat. My height is ~170cm.[/quote]
12-16 weeks following any decent program on this site, like the guys have said, will get you very far.

If your bench press and squat and deadlift and overhead press are all pretty much the same, your training is entirely screwed up.

What kind of workouts have you done in the week and a half since you started this thread?

If you’re already “kinda fat”, then forget about things like bulking or cutting. You need to lay a foundation of strength and muscle that you can build on later. Again, any well-designed program on this site will be fine as long as you follow it properly for a few uninterrupted months.

To spell it out more, train like this:

Eat like this:


#10

I think an excerpt of an older post of mine applies here:

[i]he formula for genetically ordinary people goes something like this, and I’ve posted it so many times. One can take notice that all the popular upper-lower splits like PHAT, Candito’s Hypertrophy, PHUL, even most of the 5/3/1 program, and Lyle McDonald’s GBR programs all follow this to a T or close to it.

Frequency: 2 x per week for each muscle, or a split that allows every 4 to 5 days
Number of exercises: 1 or 2 for each muscle, use nearly all compounds, except for arms, calves, and stubborn larger muscle groups
Sets: 2 to 4
Reps: mostly 6 to 8, 8 to 10, higher for arms and legs sometimes (total of 25 to 50 reps per muscle per workout)
Split: upper-lower, push-pull-legs, or whatever allows you to use the proper frequency

Add weight and reps over time and there is no way an ORDINARY frustrated bodybuilder is not going to grow, rather than mess around with advanced specialization and programming. I say this, because I am ordinary (maybe a tad bit better genetics than ordinary… maybe) and most of my life have been around mostly genetically ordinary men. [/i]


#11

[quote]Monst3r wrote:

[quote]Chris Colucci wrote:

[quote]Monst3r wrote:
My primary goal for off-season is Hypertrophy[/quote]
What do you do in-season? Some kind of sport? I’m going to guess you’re not a competitive bodybuilder.

What’s your current bodyweight and general fat level (very lean with abs, kinda fat, very fat, etc.)?

And, for perspective, what are your best numbers on the big basic lifts?

Dumbbell swings, all sorts of deadlift variations, and lunges should be plenty for your hamstrings, in addition to the shitty machine curl. Hammer Strength machines are nice, but they’re basically machine versions of rows, pulldowns, and various dumbbell presses. Not a big deal at all if you don’t have them.[/quote]

No bro, with in-season its kinda beach look prepare. Yeah im not competitive bodybuilder, i just love this lifestyle. I’m ~75kg and kinda fat. My height is ~170cm. Numbers on big lifts (BP,SQ,DL,OHP) don’t know exactly but they are all around 40-50kg.

I just really want to follow those pure bodybuilding programs (you know, looking, aesthetics… ) don’t want of those pure Powerlifting or mix of PL and BB. Let’s say for example if i do eight months of bulking… first four months i want to do pure BB/hypertrophy training routine and the second one let’s say some kind of PHAT training style (mix of BB and Power).
[/quote]

Apart from all the good advice already given in your position I would focus first on getting a bunch stronger. I don’t mean training like a powerlifter but at least get your squat and DL up by 75 kg to start and your bench by 40 kg. That’s still pretty low for your size, but it’ll put you in a much better position to use higher weights for your training.

Hell, maybe I’m on the wrong track but I honestly can’t see how getting stronger will hurt your chances of achieving your goals at this stage, and conversely I can’t see you finding it easy to get much bigger without first getting stronger.


#12

[quote]MarkKO wrote:
I can’t see you finding it easy to get much bigger without first getting stronger. [/quote]

Amen…very challenging when your squat, pull, press, and row are about half your bodyweight.


#13

[quote]BlueCollarTr8n wrote:

[quote]MarkKO wrote:
I can’t see you finding it easy to get much bigger without first getting stronger. [/quote]

Amen…very challenging when your squat, pull, press, and row are about half your bodyweight.
[/quote]

Yep

I’m willing to bet there has never been anyone with a respectable physique with those kinds of relative numbers. I don’t mean this as a dig at the OP, it’s simply the reality as I see it.


#14

Sounds like the best program for you would be to find people at your gym much larger and stronger than you and convince them to take you under their wing. Then shut up and do what they say.


#15

[quote]Sutebun wrote:
Sounds like the best program for you would be to find people at your gym much larger and stronger than you and convince them to take you under their wing. Then shut up and do what they say.[/quote]

What would a big strong guy know about getting big and strong?

Seriously though, many gyms don’t have a big strong guy, full stop.


#16

[quote]dagill2 wrote:

[quote]Sutebun wrote:
Sounds like the best program for you would be to find people at your gym much larger and stronger than you and convince them to take you under their wing. Then shut up and do what they say.[/quote]

What would a big strong guy know about getting big and strong?

Seriously though, many gyms don’t have a big strong guy, full stop.[/quote]

I guess so especially if you consider that individuals will have completely different schedules. I was training in the morning at a chain gym once and there was nothing but old people =p

But if someone is serious about fast tracking their progress training with someone who has been in the game for awhile is probably the best thing they can do.


#17

You deadlift around 50kg.

I got mine to 161kg at roughly the same weight/height stat as you and I didn’t look like I lifted.


#18

[quote]magick wrote:
You deadlift around 50kg.

I got mine to 161kg at roughly the same weight/height stat as you and I didn’t look like I lifted.

…[/quote]

It can take a while for the lifting to become physically apparent. I know a young bloke who weighs in around 170 lbs (77 kg or so) and his lifts are 286/258.5/300 lbs (130/117.5/150 kg) and unless you knew him you wouldn’t pick him for a powerlifter.

So, OP, get to work on getting much stronger. Like I said before, it’s all but essential to you getting bigger.


#19

[quote]MarkKO wrote:

It can take a while for the lifting to become physically apparent. I know a young bloke who weighs in around 170 lbs (77 kg or so) and his lifts are 286/258.5/300 lbs (130/117.5/150 kg) and unless you knew him you wouldn’t pick him for a powerlifter.

So, OP, get to work on getting much stronger. Like I said before, it’s all but essential to you getting bigger. [/quote]

The squat/dead I get. I recently maxed squat at 310lb weighing 174ish and my legs still don’t look the part.

But the 258lb bench and not looking the part? =O

In any case, my post was meant to illustrate the probable fact that you need to be capable of moving awfully heavy weights before you start looking like a proper powerful person. In other words; agreeing with everyone else.


#20

Get stronger, or you will more than likely get nowhere. I don’t get how you can be so weak unless you are a female, I literally lifted more than you as a 12 year old boy while dicking around with a barbell. I wasn’t a genetic monster, and as an untrained person I was stronger than you are trained. Now, Op, this isn’t to brag, or to bring you down, but can you honestly say you’re working hard? I mean I find it hard to believe you can’t naturally squat and deadlift as more or more than bodyweight even when you were untrained, and I especially can’t believe all of your big lifts are about the same without you having multiple debilitating injuries to your lower body and spine.

I actually know a 100 pound chick with a bigger below parallel squat than you. Do you think your squats that are less than a small girl’s max is going to be good for hypertrophy?

Go hop on greyskull LP until you stall several times, then go on 5/3/1 until you start to hit weights you expect grown men to be lifting already. After that you can start to do pure hypertrophy work, the 20 rep squat program is good.

I am not trying to discourage you, OP, but you need a strong kick in the ass if you are actually a healthy full grown man, or even a guy who has actually hit puberty.