nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

MyFitnessPal Community

Good Bulking Routine

rjmudlax13

I am looking for suggestions on a good bulking routine.

Replies

HarolDean

Everybody should approach this in their own way based on what they want and how their body works but I can give you tips on things I've learned

Daily Intake for days you lift
20-25 Calories, 2-3 g of Carbs, 1.5-2 g of protein, .5 g of fat- per lb of body weight
- I try and stay away from simple carbs or sugar except for right after your workout, which is the only time you really need them
- eat lean meats with high protein: Turkey breast, Chicken Breast, Venison, Tuna, Salmon
- kind of goes with the above but try getting as much of your carbs and protein as fat free as possible. You want to leave room for good fats that come from things like nuts, flax seed oil, fish oils and extra virgin olive oil
-The goal is to build muscle mass not gain fat so I'd trim those totals back to 55%-70% on the days you are not working out.

Speaking of not getting fat... adjust to fit your body. If you find that the above is too much for your body to burn then lower it or better yet work your way up until you've found a range that creates a minimal surplus. Your body will or at least should adjust to take on the extra calories being thrown at it so you want to work your way up to the point that it can no longer handle it and then take a half step back. These should be weekly adjustments not daily

Hope this helps

prestigio

Nutrition:
Enough carbs, proteins and fats (try to aim for a caloric surplus of 250 to 500 kcal).

Training:
3 days fullbody training (A/B scheme) or 4 day UB/LB.

neilvv

My Bulking routine is working well so far..... Here it is
Legs
Leg Extension: 3 Sets Of 8-12 Reps
Lying Leg Curl: 3 Sets Of 8-12 Reps
Squats: 3 Sets Of 6-10 Reps
Calf Raise: 3 Sets Of 8-12 Reps
Stiff-Legged Deadlift: 3 Sets Of 8-12 Reps
Leg Press: 3 Sets Of 6-10 Reps

Chest and shoulders
Dumbbell Shrugs: 3 Sets Of 8-12 Reps
Decline Press: 3 Sets Of 6-10 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 6-8 Reps
Dumbbell Flyes: 3 Sets Of 8-12 Reps
Lateral Raise: 3 Sets Of 6-10 Reps

Biceps and triceps
Skull Crushers: 3 Sets Of 8-12 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 8-12 Reps
Barbell Curls: 3 Sets Of 6-8 Reps
Close-Grip Bench Press: 4 Sets Of 6-8 Reps
Concentration Curls: 3 Sets Of 6-8 Reps
Dips : 3 sets of 8 reps

Back
Lat Pulldown wide grip: 3 Sets Of 8-12 Reps
Lat Pulldown narrow grip: 3 Sets Of 8-12 Reps
Good Mornings: 3 Sets Of 8-10 Reps
Deadlift: 3 Sets Of 6-8 Reps
Chin-Ups: 3 Sets Of 6-10 Reps
Barbell row: 3 sets of 8 Reps

Imaan2012

Check out:

http://www.bodybuilding.com/fun/shortcut-to-size-training.html

erickirb

My Bulking routine is working well so far..... Here it is
Legs
Leg Extension: 3 Sets Of 8-12 Reps
Lying Leg Curl: 3 Sets Of 8-12 Reps
Squats: 3 Sets Of 6-10 Reps
Calf Raise: 3 Sets Of 8-12 Reps
Stiff-Legged Deadlift: 3 Sets Of 8-12 Reps
Leg Press: 3 Sets Of 6-10 Reps

Chest and shoulders
Dumbbell Shrugs: 3 Sets Of 8-12 Reps
Decline Press: 3 Sets Of 6-10 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 6-8 Reps
Dumbbell Flyes: 3 Sets Of 8-12 Reps
Lateral Raise: 3 Sets Of 6-10 Reps

Biceps and triceps
Skull Crushers: 3 Sets Of 8-12 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 8-12 Reps
Barbell Curls: 3 Sets Of 6-8 Reps
Close-Grip Bench Press: 4 Sets Of 6-8 Reps
Concentration Curls: 3 Sets Of 6-8 Reps
Dips : 3 sets of 8 reps

Back
Lat Pulldown wide grip: 3 Sets Of 8-12 Reps
Lat Pulldown narrow grip: 3 Sets Of 8-12 Reps
Good Mornings: 3 Sets Of 8-10 Reps
Deadlift: 3 Sets Of 6-8 Reps
Chin-Ups: 3 Sets Of 6-10 Reps
Barbell row: 3 sets of 8 Reps

Out of curiosity, why would you do isolation moves before your compounds? I would suggest squats first on leg day, and bench press first on chest day

TriLifter

My Bulking routine is working well so far..... Here it is
Legs
Leg Extension: 3 Sets Of 8-12 Reps
Lying Leg Curl: 3 Sets Of 8-12 Reps
Squats: 3 Sets Of 6-10 Reps
Calf Raise: 3 Sets Of 8-12 Reps
Stiff-Legged Deadlift: 3 Sets Of 8-12 Reps
Leg Press: 3 Sets Of 6-10 Reps

Chest and shoulders
Dumbbell Shrugs: 3 Sets Of 8-12 Reps
Decline Press: 3 Sets Of 6-10 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 6-8 Reps
Dumbbell Flyes: 3 Sets Of 8-12 Reps
Lateral Raise: 3 Sets Of 6-10 Reps

Biceps and triceps
Skull Crushers: 3 Sets Of 8-12 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 8-12 Reps
Barbell Curls: 3 Sets Of 6-8 Reps
Close-Grip Bench Press: 4 Sets Of 6-8 Reps
Concentration Curls: 3 Sets Of 6-8 Reps
Dips : 3 sets of 8 reps

Back
Lat Pulldown wide grip: 3 Sets Of 8-12 Reps
Lat Pulldown narrow grip: 3 Sets Of 8-12 Reps
Good Mornings: 3 Sets Of 8-10 Reps
Deadlift: 3 Sets Of 6-8 Reps
Chin-Ups: 3 Sets Of 6-10 Reps
Barbell row: 3 sets of 8 Reps

Out of curiosity, why would you do isolation moves before your compounds? I would suggest squats first on leg day, and bench press first on chest day

I agree--compounds first.

Anywho, to answer the OP, you have to do what works for you. I do an A/B-style full body 3x/week and eat an average of 200 cals/day over TDEE and my protein intake is 1.375x my bodyweight. I'm trying to make this gain as lean as possible to minimize the need for serious cuts later.

b3st

do stronglifts

erickirb

I am looking for suggestions on a good bulking routine.

Is your main goal size or strength?

This will have a huge impact on the program you would want to go with. If you are new to lifting regardless of your goal I would start with a tried and true strength program for at least 1 round to build a good base, then if size is your goal looking into some bodybuilding, usually a split routine.

jacksonpt

I'm no expert, so someone correct me if I'm wrong... but for most people, a good bulk routine is the same as a good strength routine, just the rep/set ranges are a little different - you'll generally do more volume when bulking.

So why not go with a fairly standardized routine and simply increase reps as appropriate? Take something like strong lifts (with reasonable accessory work, or course) and simply increase the number of reps you are doing.

erickirb

I'm no expert, so someone correct me if I'm wrong... but for most people, a good bulk routine is the same as a good strength routine, just the rep/set ranges are a little different - you'll generally do more volume when bulking.

So why not go with a fairly standardized routine and simply increase reps as appropriate? Take something like strong lifts (with reasonable accessory work, or course) and simply increase the number of reps you are doing.

I tend to agree with you if you are talking a general bulk, but if OP is looking at bodybuilding, then there will be some differences in structure of routine. But bulking does not necessary mean bodybuilding so OP you may want to chime in with what your goals are.

elkahallick

I am doing a variation of Lane Nortons Phat program, days of Upper and Lower Power, then Pull, Push hypertrophy days... This is tearing me up!

patrickfish7

Check out:

http://www.bodybuilding.com/fun/shortcut-to-size-training.html

I've used this and come though the tunnel of pain! But no amount of training will compensate for not eating properly. You cant out-exercise a poor diet...

erickirb

Check out:

http://www.bodybuilding.com/fun/shortcut-to-size-training.html

I've used this and come though the tunnel of pain! But no amount of training will compensate for not eating properly. You cant out-exercise a poor diet...

The workout and site lost me at:
" Play basketball, go hiking; do specific cardio workouts, particularly if you want to focus on losing body fat while you're building muscle."

a bodybuilding site of all places should know you are not going to lose body fat while building muscle.

keithemp

There are so many routines that you need to do a little research and pick one that is right for you. It also depends on your body type and how your body responds to exercise.

Currently I am doing a routine that I built myself. I do three weeks of strength workouts (keep my lift reps in the 5-8 range), then a week of hypertrophy, and repeat once more. After that eight weeks, I deload for a week and start again. This way I am able to gain strength, muscle mass and have a week recovery period at the end. It's worked for me for a year now, and I've gained over 15 lbs and decreased my body fat over this period.

Giving us more information will allow us to give you more in return.

RobP1192

Out of curiosity, why would you do isolation moves before your compounds? I would suggest squats first on leg day, and bench press first on chest day

I sometimes start with an isolation exercise. Usually because i feel more "warmed up". I typically start with the big free weight stuff though. The typical squat, bench, deadlift, for the corresponding body part for that day. But like for leg days, sometimes i'd do some single leg extensions or hack squats. By the time i get to the squats, i feel "warmed up". A lot of times i'll start out with squats, after warming up with lighter weight, and then not really "feeling it" until like my third or fourth exercise.

Just a perspective from a different point of view. But hey, whatever works.

Snow3y

leg push pull

usmc01462

BEST BULKING ROUTINE IS THE OLDEST ROUTINE BY REG PARKER THE 5X5

rileyhunter169

The Bro-dawg 20x20 routine

Day one:
20x20 Barbell Curls in the Squat Rack (using momentum)
3x12 Hammer Curls
3x12 Cheat Curls... In the Squat Rack
5x5 Preacher curls

Day two:
20x20 Bench Press (Quarter reps)
3x12 Decline Chest Machine (eighth reps)
3x12 Door press
8x3 Decline Flies
Note: The 'Upper Chest' does not exist. There is a middle head and a lower head.

Day three:
20x20 shrugs
10x10 decline shrugs

Day four:
20x20 Barbell Curls
20x20 Bench Press
20x20 Shrugs
20x100 Crunches

Day Five:
20x20 1/32nd Squat mornings on a bosu ball on a deadlift platform

Day six:
1min of walking

Day 7:
0.0000000001sec.... Of walking... no.... standing.

alyhuggan

The Bro-dawg 20x20 routine

Day one:
20x20 Barbell Curls in the Squat Rack (using momentum)
3x12 Hammer Curls
3x12 Cheat Curls... In the Squat Rack
5x5 Preacher curls

Day two:
20x20 Bench Press (Quarter reps)
3x12 Decline Chest Machine (eighth reps)
3x12 Door press
8x3 Decline Flies
Note: The 'Upper Chest' does not exist. There is a middle head and a lower head.

Day three:
20x20 shrugs
10x10 decline shrugs

Day four:
20x20 Barbell Curls
20x20 Bench Press
20x20 Shrugs
20x100 Crunches

Day Five:
20x20 1/32nd Squat mornings on a bosu ball on a deadlift platform

Day six:
1min of walking

Day 7:
0.0000000001sec.... Of walking... no.... standing.

Tried this and in 3 weeks my bench increased from 205 to 405, deadlift from 315 to 705 and I don't squat!

The image of someone doing decline shrugs is now stuck in my head hahaha

unknown

This content has been removed.

rjmudlax13

Thanks for the responses so far.

Just some background info about me: I have a lot of experience with lifting. I played sports in high school and college. My main sport was lacrosse, so it was important to be strong and have some size. I did successfully bulk up when I was 17-18 (yay testosterone). However, I really didn't know what I was doing. For example, I would do mostly iso lifts, so my biceps got disproportionally bigger than the rest of my muscles (yeah I know bro bro muscles).

After college, I slowly got fat and lazy. A few years ago I decided to get back in shape by doing a lot of running and cardio. Then I got into P90X because I didn't really have access to a good gym and it seemed like a good overall program. I did get in good shape.

I finally got a membership at a good gym and decided to get back in to true lifting again. I've been doing Stronglifts the last month or so and I like it a lot. My goal now is to bulk up a little during the cold months. I then want to start cutting again in like March. Not looking to become a bodybuilder. I prefer the athletic muscle look. Also, I still play sports and do mud/obstacle races, so I want the functional advantages of lifting still.

Long winded I know. I think Stronglifts is fine for now, but is it a true bulking routine? I thought you have to do sets of 8-12 to bulk. SL is only sets of 5, which is cool because I like building strength. I just want to get a little more size during the winter. I'm pretty sure I got the eating part down. Eating about 2700-2900 cals a day and 150-175 gram of protein.

TL;DR: I just want suggestions on a proven routine for bulking.

erickirb

Thanks for the responses so far.

Just some background info about me: I have a lot of experience with lifting. I played sports in high school and college. My main sport was lacrosse, so it was important to be strong and have some size. I did successfully bulk up when I was 17-18 (yay testosterone). However, I really didn't know what I was doing. For example, I would do mostly iso lifts, so my biceps got disproportionally bigger than the rest of my muscles (yeah I know bro bro muscles).

After college, I slowly got fat and lazy. A few years ago I decided to get back in shape by doing a lot of running and cardio. Then I got into P90X because I didn't really have access to a good gym and it seemed like a good overall program. I did get in good shape.

I finally got a membership at a good gym and decided to get back in to true lifting again. I've been doing Stronglifts the last month or so and I like it a lot. My goal now is to bulk up a little during the cold months. I then want to start cutting again in like March. Not looking to become a bodybuilder. I prefer the athletic muscle look. Also, I still play sports and do mud/obstacle races, so I want the functional advantages of lifting still.

Long winded I know. I think Stronglifts is fine for now, but is it a true bulking routine? I thought you have to do sets of 8-12 to bulk. SL is only sets of 5, which is cool because I like building strength. I just want to get a little more size during the winter. I'm pretty sure I got the eating part down. Eating about 2700-2900 cals a day and 150-175 gram of protein.

TL;DR: I just want suggestions on a proven routine for bulking.

Stronglifts isn't a true bulking routine, its main focus is strength. That said you can stick with the program as is, but throw in some accessory work and do those at the 8-12 rep range, this way you will get the best of both worlds.

rjmudlax13

Stronglifts isn't a true bulking routine, its main focus is strength. That said you can stick with the program as is, but throw in some accessory work and do those at the 8-12 rep range, this way you will get the best of both worlds.

Hmm OK. I was thinking of adding some dumbbell moves such as db bench and db shoulder press. Also, lunges for the lower body.

Strong Day 1 mod
Squat 5x5
Bench 5x5
Row 5x5
DB shoulder press 4x10?
Lunges 4x12?

Strong Day 2 mod
Squat 5x5
SP 5x5
DL 5x5
DB bench press 4x10?

rileyhunter169

Doesn't matter; still puts on lots of mass regardless of the rep range (rep ranges actually aren't the determinant of mass gain per say); it's the total volume (which is the same; just in more sets), plus progressive tension overload i.e adding reps or resistance thereby forcing muscles to adapt to that new stimulus. Now; I will admit one thing; stronglifts is not well rounded; and that's the downfall; it will put on a lot of mass to back and legs; but it may leave chest, arm, possibly abdominals underdeveloped. A nice man with meniere's disease that happens to do powerlifting named Jason Blaha went through and critiqued the routine making it more bodybuilding friendly. OP... read through routine.
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

BusyRaeNOTBusty

http://forums.lylemcdonald.com/showthread.php?t=1696

Amadbro

I am looking for suggestions on a good bulking routine.

Look at my diary to get an idea of macros breakdown. Aim for a 300-500 cal surplus

also look into some decent 5x5 programs

bluetuesday5

Stronglifts is good. To build mass you need to lift heavy weight for high reps, which means gaining strength is a priority initially. Higher reps comes when you can handle the weight. Also higher frequency ie 3DAW rather than splits seems to work best for most natural trainees.