Bulking round 2 - Picking a program (open thread of my second bulk)
sjohnson__1
Posts: 405 Member
My first attempt at a bulk was a success, though I must admit, a little bit "dirty". I put on 24lbs in about 20 weeks, but started at a higher than optimal bf%. This year's much different after a long cut and bf% at or around 11%. That said, last year I was torn between strength building and size building (muscle hypertrophy), and ultimately chose strength. That *kitten* was fun!! I'm still torn on what routine to pick, so I'll post and update everything once it's all set. Looking to build size this time around. Strength is something I think I can work in also, but probably not as important to me ATM. Those of you who choose to check back on this thread, feel free to ask questions or make suggestions! (That's why I'm sharing).
If you have any advice as far as what kind of routine you would pick, feel free to chime in! I'm thinking a combination of 5/3/1 with hypertrophy training is what I'll most likely pick, but I'm always open for discussion.
Been a while since I've been in the threads, so "hello" to all of you who I used to interact w/!
Current stats
Currently I'm reversing out of my cut that ended at the beginning of September. I've very slowly been increasing cals, finally up to 2550 kcals/day from around 2220 at the end of my cut. That being said, my training has taken a back seat to weddings, a trip to vegas, and college football tailgates & NFL (football in general) have changed my dedication to logging on the weekends. I'm up from 163 (Sept 1) to 169.5 (Oct 15). I know I'm not at maintenance at 2550 kcals yet, I've just gone a little off the wagon (hence the weight gain), so I'll continue to add calories each week slowly until I hit about 2800 where I'll reevaluate and add cals until i'm gaining about 1 lb every 2 weeks.
If you have any advice as far as what kind of routine you would pick, feel free to chime in! I'm thinking a combination of 5/3/1 with hypertrophy training is what I'll most likely pick, but I'm always open for discussion.
Been a while since I've been in the threads, so "hello" to all of you who I used to interact w/!
Current stats
Currently I'm reversing out of my cut that ended at the beginning of September. I've very slowly been increasing cals, finally up to 2550 kcals/day from around 2220 at the end of my cut. That being said, my training has taken a back seat to weddings, a trip to vegas, and college football tailgates & NFL (football in general) have changed my dedication to logging on the weekends. I'm up from 163 (Sept 1) to 169.5 (Oct 15). I know I'm not at maintenance at 2550 kcals yet, I've just gone a little off the wagon (hence the weight gain), so I'll continue to add calories each week slowly until I hit about 2800 where I'll reevaluate and add cals until i'm gaining about 1 lb every 2 weeks.
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Replies
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Eric Helms put a nice video up on this very topic. Very enlightening IMHO.
https://www.youtube.com/watch?v=xTDapcklnV8 0 -
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5/3/1 looks like a good routine. I'm on my second cycle now and am planning to stick with it long term. I've heard good things about Candito's 6 week strength training program too. Even though it's a strength building routine, I think you can add in hypertrophy / bodybuilding style accessory work.0
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@morestrength I've had good success with 531 before. I have a split I'll have to post, that I've been planning to run for at least the next 8 weeks, maybe 12. it includes a little 531 work with hypertrophy.
BUT, i was just introduced to German Volume Training... anyone familiar with it? good results?0 -
In to follow.0
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If you like the combination of strength and hypertrophy, is PHAT something you'd be interested in?0
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I've ran GVT once and enjoyed it but its tough. Start off light so you can have the stamina to finish all 10 sets. After the leg session, you wont walk right for days.0
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Awesome Shane - glad to see you're back! I look forward to following your bulk.0
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I'm starting to bring some GVT in alongside PHUL to try to gain some size on my glutes, quads and hamstrings this bulk cycle. I'll keep you posted. And interested to hear other peoples thoughts too.0
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Gains in strength & size with GVT.. The size thing was accidental.. Stopped tracking, can't run and ate all the food lol.0
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sjohnson__1 wrote: »@morestrength I've had good success with 531 before. I have a split I'll have to post, that I've been planning to run for at least the next 8 weeks, maybe 12. it includes a little 531 work with hypertrophy.
BUT, i was just introduced to German Volume Training... anyone familiar with it? good results?
Post up your split, would be interested to see. I'm running it as an upper / lower split with FSL volume work on main lifts (except deadlifts). It feels like a good balance so far, but I think eventually the FSL sets will need to become a 1 x AMRAP set, but I'll keep pushing and see what happens, week 3 they are a killer.
Mon:
military press 5/3/1 + FSL 3x8
weighted pull-ups 5x5
bench press 5x5 @ 80% TM
t-bar rows 5x5
(optional: bipceps / triceps)
Tue:
deadlift 5/3/1
squat 5x5 @ 80% TM
(optional: hamstrings / calves)
Thu:
bench press 5/3/1 + FSL 3x8
barbell rows 5x5
military press 5x5 @ 80% TM
weighted pull-ups 5x5
(optional: biceps / triceps)
Fri:
squat 5/3/1 + FSL 3x8
deadlift 5x3 @ 80% TM
(optional: hamstrings / calves)0 -
arditarose wrote: »If you like the combination of strength and hypertrophy, is PHAT something you'd be interested in?
yeah, I've ran PHAT before and loved it. I'd like to experiment a bit though...0 -
I'm thinking GVT is the way to go for the next 10 weeks while I'm slowly ramping up the calories. I'll re-evaluate the week after Christmas (planned deload week) but might switch to a 531/PPL split for the bulk.
@morestrength the 531/ppl split will look something like this:
DAY 1- Push Day: *Hypertrophy* (drop set on all final sets)
Incline BB Bench Press, 3 Sets, 8-12 reps
Flat DB Bench Press, 3 Sets, 8-10 reps
Cable Crossovers, 3 Sets, 8-12 reps
DB Shoulder Press, 3 Sets, 8-10 reps
Side Laterals, 3 Sets, 8-12 reps
Tricep Dips (Heavy), 3 Sets, 5-8 reps
*optional: 1 more tricep movement 3 sets, 8-12 reps
DAY 2- Pull Day:*Hypertrophy* (drop set on all final sets)
Weighted Pull Ups, 3 Sets, 8-12 reps
Pendlay Rows, 3 Sets, 8-10 reps
Shrugs, 3 Sets, 8-10 reps
One Arm Bent Over Rows, 3 Sets, 8-12 reps
Rear Delt Raises, 3 sets, 8-12 reps
Ez Curls (Standing Heavy), 3 Sets, 5-8 reps
*optional: 1 more bicep movement, 3 sets, 8-12 reps
DAY 3- Leg Day:
Squats (Heavy), 3 Sets, Wendler’s 5/3/1
Deadlifts, 3 Sets, 6-10 reps
Leg Extensions, 3 Sets, 6-10 reps
Leg Curls, 3 Sets, 15 bottom half, 15 top half, 15 full reps
Calf Raises x 2 variations: 3 Sets, 8-12 reps
DAY 4- REST DAY
DAY 5- Upper Body:
Flat Bench (Heavy), 3 Sets, Wendler’s 5/3/1
Pull ups/Barbell Rows, 3 Sets, 6-10 reps
Incline DB, 2 Sets, 6-10 reps
One Arm DB Rows, 2 Sets, 6-10 reps
Standing OHP (Heavy), 3 Sets, Wendler’s 5/3/1
Side Hammer Curls (Light), 3 Sets, 8-12 reps
Skullcrushers (Light), 3 Sets, 8-12 reps
DAY 6- Lower Body:
Deadlifts (Heavy), 3 Sets, Wendler’s 5/3/1
Squats, 3 Sets, 6-10 reps
Leg Curls, 3 Sets, 8-10 reps
Front Squats/Leg Extensions, 3 Sets, 8-12 reps
Calf Raises, 3 Sets, 8-12 reps
DAY 7- Rest Day OR Optional training day:
Arms: 2 movements of tri’s and bi’s each
Calves: 1 calf movement
Rear delts: face pulls & bent over rear delt raises
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Gonna hijack my own bulk thread to discuss different variations of GVT that people have ran... if you've ran it, please let me know about your experiences and what you think about the different split variations..
I was planning to run the following split:
DAY 1-CHEST AND BACK
A-1 Bench Press 10x10 (90 sec rest)
A-2 Chin-ups 10x10 (90 sec rest)
B-1 Incline dumbbell flyes 3x10-12 (60 seconds)
B-2 seated rows 3x10-15 (60 seconds)
DAY 2-LEGS AND ABS
A-1 Squats 10x10 90 seconds
A-2 Leg curls 10x10 90 seconds
B-1 weighted sit ups 3x15-20 60 seconds
B-2 calf raises 3x10-15 60 seconds
DAY 3-REST DAY
DAY 4-ARMS AND SHOULDERS
A-1 Dips 10x10 90 seconds
A-2 Hammer curls 10x10 90 seconds
B-1 lateral raises 3x10-15 60 seconds
B-2 lying side laterals 3x10-15 60 seconds
DAY 5-REST DAY
Phases:
Above is phase 1. I'll run this through 6 times before moving to Phase 2. Phase two is 10 sets of 6 on A lifts, keeping B lifts the same and ran 3 times each, then back to Phase 1.
In both phases I will be alternating between A lifts (kinda like a superset) but with 90 secs of rest between each. And the same for B lifts with 60 secs of rest between each exercise. [ie: A-1, rest 90, A-2, rest 90, A-1 set 2, rest 90, A-2 set 2, rest 90...etc.]0 -
Dang, that is a lot of V in GVT. Good luck, dude.0
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MagnumBurrito wrote: »Dang, that is a lot of V in GVT. Good luck, dude.
We both know there's nothing wrong with a lot of V.0 -
sjohnson__1 wrote: »MagnumBurrito wrote: »Dang, that is a lot of V in GVT. Good luck, dude.
We both know there's nothing wrong with a lot of V.
@LabiaDOMS .............
And your workout looks brutual!!!!! May the gains forever be in your favor!0 -
Good luck with that @sjohnson__1 . I didn't break my GVT into phases. I ran it for a month and super setted where I could to shorten the time spent in the gym.0
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jdscrubs32 wrote: »Good luck with that @sjohnson__1 . I didn't break my GVT into phases. I ran it for a month and super setted where I could to shorten the time spent in the gym.
Yeah that's a Charles Poliquin variant.0 -
The DOMS from Day 1 of GVT y'all............. they're real. Might need to up my calories quicker than I thought.0
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sjohnson__1 wrote: »The DOMS from Day 1 of GVT y'all............. they're real. Might need to up my calories quicker than I thought.
Don't see the relationship between those two.
Anyway, aren't first week new program DOMS great.0 -
sjohnson__1 wrote: »The DOMS from Day 1 of GVT y'all............. they're real. Might need to up my calories quicker than I thought.
Don't see the relationship between those two.
Anyway, aren't first week new program DOMS great.
Not a direct correlation between DOMS and calories, correct, but definitely one between volume (especially the amount of V in german volume training) and calories for sufficient recovery and energy levels.
Most of the time, I love 1st week new program DOMS...but really not looking forward to the leg DOMS after today.0 -
Update:
Through 2 of the 6 weeks of GVT (phase 1), I'm absolutely in love with this program. The workouts are grueling but it's mainly a mind game. My kcals are up to 2750 this week, I'm very quickly approaching my maintenance calorie range prior to my last cut (2800-2900). I'll still increase my kcals each week by 100, until I hit the 3,050-3100 range, where I'll likely stay throughout most of my bulk. Still deciding on a program to run after GVT... Suggestions welcome!0 -
Update: 174.4 lbs (after Thanksgiving + a binge eating weekend). Kcals now @ 2650, likely to increase slowly -- shooting for around (+.5) lbs/week for the next 4 months.
NEW PROGRAMMING: Finished 6 weeks of GVT and decided to go with Daily Undulated Periodization (DUP) for the next 6 months. Looking forward to this program, and lifting heavy!0 -
Been running DUP (love it!).. Still working on kcals, but have been slowly gaining so I think I'm at or around where I need to be finally.
- Kcals have increased slightly. Avg: 2,785kcal/day.
- Training days: 2870 (395c, 165p, 70f) x4days
- Rest days: 2675 (200c, 165p, 135f) x3days
Here's my programming (s/o to @jmule24):
https://docs.google.com/spreadsheets/d/1h9r4BBqykFMKs5RGI5dSQ7K6ZwJ-xPr8xz5vv--yehQ/edit?usp=sharing
Some progress this week (week 3)...Weight is still pretty light on all but the strength movements (which is where it should be).
Bodyweight averages so far:- Week 1: 174.5
- Week 2: 174.2 (sick)
- Week 3: 175
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Looks great Shane! Thanks for the S/O.....I hope you enjoy the program!0
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Week 4 is over and done. Seeing great progress with lifts, especially my squat, and getting used to the volume with DUP. RPE still hasn't reached 9 with anything aside from squats on 5x5 days. Here's the recap:
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Damn that's a lot of DL volume.0
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_benjammin wrote: »Damn that's a lot of DL volume.
Yeah, for the second cycle, starting this week, I switched power days to six singles instead of triples. The intensity increased a bit but volume is lower. Some people remove the hypertrophy day or lower the reps... but I haven't ran into any CNS problems yet. Here's what that looks like:
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Nice work Shane! A clean and beautiful spreadsheet always warms my heart too....lol0
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