Lurking round here and bodybuilding for quite some time. Going to try to invest myself in these forums because I’m sick and tired of not making the gains that I want.
25 years, male, 5’8, 175 lbs
15%-16% bodyfat - measured from calipers and electronically
Goals (Open to feedback):
I went on a cut from 170 to 155 before and I just looked exceptionally lean. I don’t think I had the mass to even make it look good. Therefore…even though I’m a bit chubby, I’m looking to bulk up to 185.
OR. Cycling between 6 weeks of bulking/cutting (not sure which to commit to)
From what I understand, I strive to fit macros and go on 500 calorie surplus. high carb low fat on training days, switched on rest days, protein kept high all days (165 grams)
Now…the part that I’m concentrating on is making sure I set myself up for success with the right training regime.
Here’s what I currently have. I’ve been reading posts about push/pull/leg splits but I want to make sure that my take on it is correct and/or what I can do to make it better (or suck less)
Taken from my last week’s workout log
Squats: 2 sets 6R, 2 sets 5R
Romanian deadlift: 1 set 7R, 4 set 6R
Leg Press: 2 sets 8R, 3 sets 7R
Calf raises: 2 sets 7R, 2 sets 6R
Flat BB Bench: 4 sets 5R
Incl DB BP: 3 sets 8R, 2 sets 5R
DB Shoulder Press: 5 sets 5R
DB BP: 5 sets 5R
Bent BB row: 5 sets 8R
Deadlift: 3 sets 7R, 2 sets 6R
One armed DB Row: 3 sets 10R, 2 sets 8R
BB Curl (Close gripped): 1 set 8R, 4 set 6R
After taking the time to write this…I just realized that my rep ranges are all over the place.
- What’s a solid rep range I can stick to (5-6?)
- Is there enough volume/balance? What should I add/take out?
- Consider it a 3 day split/week. Open to more training but I train BJJ 2-3 times a week so I wanted to keep that.
Thanks everyone who took the time to read this. I’m open to all feedback and ready to learn