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How's my bulking routine?16974

Ralph private msg quote post Address this user
So I posted here before after along break off gym and was a bit our of shape.
Went full On fitness freak for 4 months, lost about 15kg altogether since I started lifting again.
And got my diet on point.

Think I over did it a bit as lifts dropped significantly, decided it's time to bulk up but slowly.

Have been at it a month and lifts already back up, starting weight was 74kg now at 77kg (quite allot in short amount but I put it down to a shock to my metabolism and creatine)
From 2000 cal to 2600
30% protein
Fat and carbs vary a bit but aim for 25% fat and 45% carb.
Am taking a after workout with creatine in it.

How often should I up my calories? And by how much?

And please criticise my programme I'm seeing if it's going to work for my purposes. But it fits my schedule quite well. 5-6 times a week.
Any help is seriously appreciated.

Going to think of adding deadlifts to leg day soon.

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 6x5-6
Seated Barbell Shoulder/Overhead Press: 4x10
Incline Barbell Bench Press: 4x8(alternate with decline)
Skull crackers 4x10
pec flys 3x10
Rope Pushdowns : 3x10-12
Shrugs dumbell (alternate with barbell) 4x10
Tri dips 3x12

Pull (Back/Biceps):

Barbell Rows: 4x12
Bicep curls 4x16 both arms
Lat Pulldowns: 3x8-10
Seated Row: 3x8-10
Face-pulls: 3x-10-12
Barbell 21s 4x21 (alternate with preacher curl 4×10)
Pull ups 5x5

Legs (Quad/Ham/Calves/abbs):

Barbell Squats: 5x5-6
Leg Press 4x10
Calf raises 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises Smith machine: 5x10-12
Abb swings 10x4 (alternate with knee raises)
Abb bench weighted 4×15

Once again thanks for anyone that helps I greatly appreciate it.



Cliffs
-want to lean bulk and get as much gains possible with minimal fat
-how's my routine?
-how often should I up calories
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Bucky private msg quote post Address this user
Read the FAQ at the very top of the threads, compare it to your setup, re-read it again and then look at your program again. Compare the two.

Come back with specific questions.
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Ralph private msg quote post Address this user
Quote:
Originally Posted by Bucky
Read the FAQ at the very top of the threads, compare it to your setup, re-read it again and then look at your program again. Compare the two.

Come back with specific questions.


I've read them already, my only things I seemed to be doing wrong was, leg extensions shoulder press and lag pull down? I'm not sure why these are ineffective.
My macros seem to be about right, but my weight fluctuates allot so it's hard to tell when or when not to up my calories.
Just want to ensure I'm not doing it completely wrong, as I'm still quite a beginner at keeping to a strict routine.
Would just like a oversight.
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Bucky private msg quote post Address this user
leg extensions are an unnatural movement and put bad stress on the knees. shoulder press are fine, don't do it behind the neck though. and idk about the lat pull downs, I love them and find them quite effective in engaging my lats.

get a scale, weigh yourself every morning first thing when you wake up after you pee, and probably should take a shit just for accuracy haha, but record your morning weight everyday. it'll fluctuate a bit but as the weeks go on, you should see your weight progressively get higher. .5-1lb a week gain.
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