Feedback on my bulk?? [pics]

ndj1979

dylan_mazur wrote: »

ndj1979 wrote: »

OP - at what body fat percent were you when you started your bulk? I think you need to cut down to sub 15% body fat and then re-assess from that point.

I'm not sure but it must've been very low because I was extremely skinny - practically a skeleton. I hardly ever ate.

OK - was just curious..

Like I said, I would suggest cutting down to 10-14% body fat and then re-assess. I would also look into a four day upper/lower split routine.

Jezreel12

You're blessed to have such good advise from all of us. Keep motivated and at the end do what is right for you out of all the counsel you're receiving. You can do it !!

serapel

I'm a newbie bulking for the past 6 months and my routine is way more intense than your program. Here's what mine looks like, but I am female (training like a man tho). I do each routine twice a week.

Day A: Legs

Band work to warm up: monster walks, side lying clams, hip abduction

Barbell Hip Thrust - 205 lbs 1 set of 9, 1set of 7, 1 set of 7 Drop weight to 135: 1 set of 19, 1 set of 17, 1 set of 15

Reverse Extension: Holding 25 lbs - 30 and 10 second ISO hold on last one

Cable Pull Throughs: 135 lbs 3 sets of 10

Cable goblet squats: holding 80 lbs 3 sets of 12

Cable curtsey squats: 50 lbs 3 sets of 15

Cable kick backs straight leg: 30 lbs 3 sets of 20

Cable kick backs bent leg: 30 lbs 3 sets of 20

(I also alternate romanian dl's and morning glories)

and other stuff to really burn out the glutes before I stop....my focus is the glutes in my bulk.


Day B: Upper Body

Barbell Bench Press (olympic barbell): 60 lbs 1 set of 5, 1 set of 5, 50 lbs 1 set of 7

Chest flies: 70 lbs 3 sets of 10

Overhead Shoulder Press: 50 lbs 3 sets of 10

Low Row: 70 lbs, 2 sets of 10

Single Arm Dumbbell Row: 35 lbs 3 sets of 10

Bent Over Deadlift: 90 lbs 3 sets of 10

Bench Dumbbell Pull Over: 35 lbs 3 sets of 10

Cable Upper Back Row: 70 lbs 3 sets of 10

Assisted Pull Ups: Using 110 lbs under my knees 3 sets of 8

Kidphysique

Figure out what works for you.. I can give you a list of workouts and exercises but you need to figure out what works for your body. Heavyweight or lightweight? Rep range of of 6-8 or 12-15? Every one is different. Start with that and figure it out from there.

"I have my way and you have your way. As for the right way the correct way, it does not exist."

Kia Greene

andrelittle2323

You've got a good frame to work with. If you're just going for more mass I recommend compound workouts with around 3,000 calories a day. Eat steak, chicken, broccoli, sweet potatoes and bread. Do squats, deadlifts and your flat Bench press. Those 3 workouts target nearly every muscle.

serapel

andrelittle2323 wrote: »

You've got a good frame to work with. If you're just going for more mass I recommend compound workouts with around 3,000 calories a day. Eat steak, chicken, broccoli, sweet potatoes and bread. Do squats, deadlifts and your flat Bench press. Those 3 workouts target nearly every muscle.

don't forget the hip thrust haha. seriously, every man woman and child should hip thrust.

Jezreel12

Hip hip hooray

galgenstrick

How's your strength? Did you get stronger with your bulk? If you're getting stronger every week, then I wouldn't cut just yet.

How long did you bulk for? You gained 35lbs but it's hard to tell if you gained significant muscle without knowing how strong you got. What were your starting and ending lifts?

Gallowmere1984

andrelittle2323 wrote: »

You've got a good frame to work with. If you're just going for more mass I recommend compound workouts with around 3,000 calories a day. Eat steak, chicken, broccoli, sweet potatoes and bread. Do squats, deadlifts and your flat Bench press. Those 3 workouts target nearly every muscle.

Add pull-ups and overhead press to that list, and I'd agree 100%.

chemtrailz

lift some dumbbells

amypixton2010

This is really helpful info. AND kudos to opening yourself up to critique and taking all the advice like a champ. Kudos ALSO to those with a lot of knowledge presenting it well

amypixton2010

And it's hilarious your face is blacked out in the progress pics but your profile is pic is just your face. It's like a mystery...is it really him? haha

LiftingRiot

Get yourself a caliper to get a rough estimate of body fat. If you look at my profile pic, I am currently too fat and im on a diet. Im right around 15% body fat.

ndj1979

andrelittle2323 wrote: »

You've got a good frame to work with. If you're just going for more mass I recommend compound workouts with around 3,000 calories a day. Eat steak, chicken, broccoli, sweet potatoes and bread. Do squats, deadlifts and your flat Bench press. Those 3 workouts target nearly every muscle.

fixed