i was wondering if someone could offer some advice for my workout, and also advice on what to do on off days bc i really get bored and want to hit the gym. also keep in mind my left shoulder limits my overhead movements, and i will be giving it a few weeks off (will replace my 2nd chest movement).
height 5’8, weight: 165, bf 11%. coming off LC approach, having Surge during/post wo, creatine and glutamine
day 1: back/bi
weighted pullups, starting w/45 lbs, increasing 5lbs/week: 4x8 (or fail)
bent-over rows, 2x10 normal grip, 2x10 inverted grip
db curls: 3x10
face pulls: 3x15
cable pulls w/rope, 3xfail (drop sets)
Well, when your bulking, its always good to include some cardio. It helps minimize fat gain, while also improving your conditioning levels. You can do the long/slow, or the short/hard approach. Better yet, use both.
The sky’s the limit, but you could use:
-jump rope
-treadmill
-outdoor running
-basically and machine
-GPP
GPP is interesting because it can help increase recovery. It improves blood flow to your muscles, where traditional cardio doesn’t do it as much. For GPP, you could include:
-Bodyweight exercises done in circuit fashion
-Sled drags
-Heck, even yard work or cleaning the house.
i definitely think i’m going to do one day of long/slow (which i did today, walked 4 miles), and another day of gpp. great advice, i think when most people bulk it’s an excuse to forget cardio and eat ad libitum. as an ffb, i can’t really afford not to.
how does my strength training program look? i know that i don’t include deads, but i could alternate cycles with squats possibly, as i care less about leg size as they’re bigger than my upper body.
What’s wrong with your shoulder? You might be best resting it completly for 2-3 weeks although since you have a hard enough time even taking one day off I know this is pointless to even mention it.
If it’s a strength program, then I would have to say the reps are way too high. Apart from the 20x1 squat workout, I’ve never really seen programs with a rep range of 15-20. 12 is generally the max for hyperthropy.
Squats do alot more then just build leg size. If your bulking they should be a key part of your program so I’d leave them in.
And for your days off, make them days off. Recovery is necessary. No need to do more then 6days/week.
yea i probably should rest it completely. it is painful when i rotate my arm, thus i think it’s a rotator cuff issue. hopefully it’ll be ok with the minimal work i exert on it; if it still hurts i’ll have to reconsider.
as for the leg program i just enjoy killing my legs with the pressing after the heavy squats, i guess i could just lower it to sets of 12.
would gpp really not aid in my recovery on off days?
