Eat, Train, Progress.

Join

Can you look at my training for a bulk

maruby95
maruby95 Posts: 204 Member
in Social Groups
Hi guys. I need some input on my training. I'm currently about 1o weeks into my first bulk. I've gained about 5 lbs total after a 2 week stall. Eating 1900-2300 cals a day, 5'3", currently 110 lbs, maybe 22% BF. I am just finishing up my second cycle of 5/3/1. My question is about volume and rep range. My primary goal at this point is adding muscle/ LBM vs stregth. I really don't want ot waste this bulk, and since I know I could gain strength without really gaining muscle, I want to maximize the later. Can you tell me if this looks like a good balance of strength/ hypertrophy to get some muscle gains?

Day 1:
Bench 5/3/1 (reps change based on week)
DB bench 10-12 x 5
DB rows 10-12 x 5
Tricep pull downs 10-12 x 5

Day 2:
Deadlift 5/3/1
Hanging leg raises 10-15 x 5
Barbell hip thrusts 10-12 x 5
Leg curl machine 10-12 x 5

Day 3:
OHP 5/3/1
DB OH press 10-12 x 5
dips 10-15 x 5
pull ups (negatives at the moment) 10 x 5
Side raises 10-12 x 5

Day 4:
Squats 5/3/1
Leg curl 10-12 x 5
Ham curl 10-12 x 5
calf raises 12-15 x 5
bodyweight squats 15-25 x 3
back extensions 10-12 x 5

Most of these take me about 45-50 minutes, and I generally don't feel like I'm going to die when I'm done, but feel tired. I think I'm recovering ok. Thoughts? Does this look balanced and like enough volume?

Thanks!!

anna

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    Tagging
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Tagging also.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Do you sumo or conventional deadlift?
  • maruby95
    maruby95 Posts: 204 Member
    Conventional DL
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    tagging to follow
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    tagging to follow
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    The main changes I would make are:

    - add more unilateral leg work
    - swap the horizontal assist press work out with the vertical - so you get a vertical main and a horizontal assist, and vise verse
    - add more pulls for a better pull:push ratio

    Couple of questions before I make more specific suggestions:

    1) are there specific areas you want to focus on
    2) do you know how to do, or would you be comfortable doing good mornings?
  • maruby95
    maruby95 Posts: 204 Member
    Ok- so when I do OHP as my main lift, I do DB bench for assistance and when I do bench as main lift I do DB OHP. Switch othe other accesory things for those days also, or just those? I assume that is so that I will OHP and bench twice in a week vs once.
    Thanks for the other guidelines....

    1) I've been trying to focus on shoulders and my *kitten* (hoping that stronger glutes would help my squats). Feel like I'm making progres on both but very open to suggestions. My back could use attention as well, but adding more pulls should help that.
    2) I think I know how to do GMs, have done them before, but not sure my form is great b/c I'm not sure where I should feel them most. Lower back? Hamstrings? Anyway, open to trying them again (althogh EVERY time I've done them, someone has come over and told me how dangerous they are ;).
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Correct re the swapping - it is to hit muscle groups 2 x a week rather than the 1 x a week.

    Keep Good Mornings light and keep your core tight when doing them.

    Article/video here: http://gubernatrix.co.uk/2010/07/how-to-good-morning/
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    The leg curl - are you referring to the leg extension or the one where you curl your legs towards your butt so it gets your hammies? I ask as you already have a hamstring exercise on one of the days.
  • maruby95
    maruby95 Posts: 204 Member
    I am calling "leg curl" the one you sit in like a chair and extend the legs, working the quads. and I'm calling "ham curl" the one where you lie on your stomach and curl your legs towards your butt for hammier. Sorry for the confusion :0.
  • maruby95
    maruby95 Posts: 204 Member
    A very polite and sheepish bump for any other specific recommendations :). Added the GMs.

    Happy New Year!!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I am calling "leg curl" the one you sit in like a chair and extend the legs, working the quads. and I'm calling "ham curl" the one where you lie on your stomach and curl your legs towards your butt for hammier. Sorry for the confusion :0.

    Thanks - that one is a leg extension and makes more sense as it is working the opposite muscles.

    Will get back to you with more specifics soon.

Categories