Enough volume for a slow bulk?

maruby95

I'm wondering if someone can take a look at my workout and tell me if this is enough volume to see any LBM gains. My goal is a slow bulk- eating just 150-200 over maintenance. I'm not sure I can mentally handle a full on bulk, but I do want to increase my LBM, and I'm willing to go slow. But I don't want to kid myself if what I'm doing will never get me there.

Here's what I'm doing. 3 days a week, alternating b/t A and B

A:

goblet squats- 5x 5-10 (I increase one rep per set per w/o until I get to 10, then increase weight and go back to 5 x 5)
back squats 3 x 5-10
OHP 5 x 5-10
DL 3 x 5
Good mornings 3 x 5-10

B:

goblet squats 5 x 5-10
single leg split squats with one leg on bench, with dumbbells 3 x 5-10
Bench press 5 x 5-10
barbell rows 5 x 5-10
hip bridges 4 x 5-10

I know a lot of people increase lifting to 4 days a week in a bulk, but I'm not sure thats realistic with my schedule, so I'd like to keep it to 3 days. Also, these workouts take me about 15 minutes total. I'm not really interested in spending more than 45 min- 1 hr in the gym. Am I putting too many restrictions on this? :0

In anticipation of some possible comments: I am using this method of increasing reps, then weight b/c I found that when I tried to increase my weight each workout (per SL) I got really frustrated. I am relatively weak, so increasing my OHP, for example, even by 2 kg each time, was just too much. So to keep progressing, I had to change my goal to 'one more rep'. This keeps me moving forward and motivated.

Also, the reason for goblet squats vs back squats each w/o: something about my back squat form was really frustrating me. I just couldn't get it down, so I've been using goblet squats, good mornings, and hip thrusts to try and increase lower body strength in hopes of getting back to heavy back squats.

Thanks for any input!!

anna

maruby95

I said those workouts take me 15 minutes- that was a typo- they take 45 minutes. Sorry.

Hendrix7

It's fine, you don't need a ton of volume to grow You just need to implement progressive overload on the lifts you are going.

Sarauk2sf

Progressive loading plan looks fine to me. Routine could be a little more balanced imo. Do you have access to a gym? Are there any specific ares you want to focus on?

maruby95

Yes, I do have access to a gym. As for specific areas- it all needs work :0. But I will say it seems I have below average leg strength for a woman. To this point, I have really just been trying to use compound lifts thinking this would give me the most balance and 'bang for my buck.' But I am totally open to suggestions!

SideSteel

Moving this up

maruby95

Thanks SS! I would love to have some suggestions about how to balance my routnie better.

wild_wild_life

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