Lifting Programs During Bulk
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lyzxyzzy
Posts: 52 Member
Two months left in this (my first) bulk cycle. Right now, I am in need of a quality lifting program to go along with it. The picture is me. I have access to a full gym. Any recommendations?
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Replies
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Thanks for the reply.
Bench: 250
Overhead press: ~130 - Guess from my 5 rep of 110
Haven't worked on legs much due to running injuries and the fact my upper used to be so lacking 30 pounds ago. Am fine with picking it up now. Tried squats this week and everything felt ok. I'm guessing I'd max around 200 there and gain rather quickly.
Won't do deadlifts without a belt. Getting one this week. My lower back always bothered me even at very light weights with deadlifts. I'm a mutant with a 6th lumbar. Guessing that is why. Totally unsure on where I would max there.
I have an hour a day during the week. As much time as needed on weekends. 5 or 6 days a week for an hour would be realistic for a program.
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I do Wendler 5/3/1 "Boring But Big" program. It's exactly how it sounds. It's a relatively boring program, but you will get big with a proper calorie surplus.
Day 1: 1) Squats 5/3/1 (the book explains what this means), 2) Squats again 5x10, 3) Leg curls 5x10
Day 2: 1) Bench 5/3/1, 2) Bench 5x10, 3) bent over row 5x10
Day 3: 1) Deadlifts ditto 2) ditto, 3) assistance lift
Day 4: 1) Military ditto 2) ditto 3) ditto0 -
I'm a relative lightweight for lifting but I just started raising my calories and started the Power Muscle Burn 4-day split. I've done some alternate lifts but it still works for me. I like the pace of 3-5 reps/heavy wgt (Power), 6-12 reps (Muscle) and 1-2 40 rep sets (Burn). It keeps me interested. http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html Two of my more experienced friends are doing it too and they like it. I agree with MrM27. Find something that works for you and stick with it. Good luck!0
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I'll recommend MADCOW. That'll get you squatting 3x a week at varying volume and intensity.
http://stronglifts.com/madcow-5x5-training-programs/0 -
I do the 4 day split tat Caged Heat mentioned. Been on it for 3 weeks. Liking it a lot so far. The burn sets are redonkulous.
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
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You've got "2 months left". You're benching 250. What's wrong with your current lifting regimen?0
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Tedebearduff wrote: »
You must've just beat me on the reply. My current routine is one I made up. Eight weeks of a workout that was designed by a more professional lifter could be a very beneficial experience.
I've also noticed some variation in my lifting. Since it's a made up program, it can be varied at will, right? A new program would help me refocus.0 -
Thanks for the reply.
Bench: 250
Overhead press: ~130 - Guess from my 5 rep of 110
Haven't worked on legs much due to running injuries and the fact my upper used to be so lacking 30 pounds ago. Am fine with picking it up now. Tried squats this week and everything felt ok. I'm guessing I'd max around 200 there and gain rather quickly.
Won't do deadlifts without a belt. Getting one this week. My lower back always bothered me even at very light weights with deadlifts. I'm a mutant with a 6th lumbar. Guessing that is why. Totally unsure on where I would max there.
I have an hour a day during the week. As much time as needed on weekends. 5 or 6 days a week for an hour would be realistic for a program.
Um. Belts aren't for your back- they are for your abs- specifically to brace against. me thinks that needs to be addressed with someone whose got some serious professional experience.0 -
Thanks for the reply.
Bench: 250
Overhead press: ~130 - Guess from my 5 rep of 110
Haven't worked on legs much due to running injuries and the fact my upper used to be so lacking 30 pounds ago. Am fine with picking it up now. Tried squats this week and everything felt ok. I'm guessing I'd max around 200 there and gain rather quickly.
Won't do deadlifts without a belt. Getting one this week. My lower back always bothered me even at very light weights with deadlifts. I'm a mutant with a 6th lumbar. Guessing that is why. Totally unsure on where I would max there.
I have an hour a day during the week. As much time as needed on weekends. 5 or 6 days a week for an hour would be realistic for a program.
Um. Belts aren't for your back- they are for your abs- specifically to brace against. me thinks that needs to be addressed with someone whose got some serious professional experience.
Thanks Jo. Will look into it.
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Jim Wendler 5/3/1 'Boring But Big' is a rock solid program.
Just be sure you're eating enough to support recovery and development.
That volume + progression is no joke.0 -
beastcompany wrote: »Jim Wendler 5/3/1 'Boring But Big' is a rock solid program.
Just be sure you're eating enough to support recovery and development.
That volume + progression is no joke.
no- no it is not.
coughsheikosucksd!ckcoughcough
just kidding- I love it.0 -
Thanks for the reply.
Bench: 250
Overhead press: ~130 - Guess from my 5 rep of 110
Haven't worked on legs much due to running injuries and the fact my upper used to be so lacking 30 pounds ago. Am fine with picking it up now. Tried squats this week and everything felt ok. I'm guessing I'd max around 200 there and gain rather quickly.
Won't do deadlifts without a belt. Getting one this week. My lower back always bothered me even at very light weights with deadlifts. I'm a mutant with a 6th lumbar. Guessing that is why. Totally unsure on where I would max there.
I have an hour a day during the week. As much time as needed on weekends. 5 or 6 days a week for an hour would be realistic for a program.
You need to work on lower back strength. Belts are for bracing your core, not supporting your back. I deadlift 340 with no belt.
During my bulk I did PHAT the first half and a custom program the second.
(Picture is pre-bulk)0 -
I'm currently doing Stronglifts 5x5 and loving it. I have 2 herniated discs in my back (L4-L5) and deadlifts and squats scare the bejeezus out of me, but I'm doing fine so far, with no belt. I won't start using the belt until I feel I'm unstable at the core. By doing so, it's helping to strengthen my core naturally.0
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beastcompany wrote: »Jim Wendler 5/3/1 'Boring But Big' is a rock solid program.
Just be sure you're eating enough to support recovery and development.
That volume + progression is no joke.
Yes, the volume can definitely kill you and that's from my personal experience. I wouldn't want to do it on a deficit.0 -
Don't know about the 'boring but big' version, but yes, Wendler's (eventually) sucks balls at deficit.0
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NightShiftMedic wrote: »
Once you start Wendler you will understand that it combines both high volume and fairly aggressive progression cycles (3 weeks working up plus a deload and repeat at a higher working max). On week 1 you will do a 25 rep pyramid (15 warm-up and 10 working) followed by a final set of 5+ reps at 85% of your working max. You are trying to get as many reps as possible in the last set. I've often done over 35 reps per workout on one of the big 3 lifts. Then you typically do a bunch of assistance work so based on your choice you can do more of the big lift, at high volume, or assistance lifts at higher volume.
Needless to say this will really tax your CNS and your glycogen reserves. So if you are on a deficit and don't have a large amount of glycogen reserves you will be sucking wind a lot while you wait for your liver to convert amino acids into to glycogen.0
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