Hey, I am currently looking to bulk up AS MUCH AS POSSIBLE. I know that this involves a good diet, but on the training aspect of things how does this sound:
Tuesday: Deadlift and squat day
Thursay: Shoulders and Triceps
Friday: Back and Biceps
Chest:Incline Bench (3 sets of between 3-10 reps)
Flat Bench (2 sets of 3 reps)
Dips ( 3 sets of between 10-15 reps)
Squat and Deadlift: Squat: (3 sets of 10 reps)
Deadlifts (2 sets of 8 reps, 1 set of 5 reps)
Shoulders: Military Press (3 sets 10 reps)
Seated Smith Machine Military press ( 2 sets 5 reps)
Lateral Raises( 3 sets of 10-15 reps)
Tricpes Cable Pull downs (3 sets)
Back: Barbell row(3 sets 8-10 reps)
Cable Pulls to throat (3 sets 8-10 reps)
Seated Cable Rows (3 sets 8-10 reps)
Biceps Curls (3 sets 8-10 reps)
Thats what I’ve currently just started and hope to grow like a fucker with it providing my diet is in order. I am not particularly a ‘hardgainer’ but am still quite small: 162lbs at 5 ’ 6". Is this too much/ not enough volume. P.s. my primary goals are GROWTH, although I will try to push the numbers up every week
also I intend to do this natural if this makes any difference.
First off, if you have only been lifting for about 7-8 months, you are a beginner. No offense, that’s just how it is.
Secondly, it’s assumed that you’re doing it natural unless you say to the contrary. That’s no biggie though.
Thirdly, [quote]P.s. my primary goals are GROWTH, although I will try to push the numbers up every week[/quote] that’s just dumb. How do you think you get bigger, using the same freaking weights every week? The ONLY way to get appreciably bigger is to get stronger. Anyone saying otherwise is foolish. Why on earth do you think your body would get bigger if you used moderate/high volume but kept the weights the same? There’s no reason to Grow! Show me a person who is lifting the same weights for the same reps for 5 years, and I’ll show you someone that looks exactly the same as 5 years ago.
Now I definitely am going to advise that you put deadlifts on back day, but they key is that you KEEP GETTING STRONGER! If you can consistently add weight from week to week (without bad form) to squats and deads while working them on the same day, keep doing them the same day. If and when you aren’t able to keep adding weight to one or both, then put deads on a different day. Once you start using heavier weights you won’t be able to put enough effort into both to continue getting stronger.
Lastly…why don’t you just do Rippetoe’s?