No I need to change my routine for bulking?

maruby95

Hi guys,

For the past month or so I've been doing a 3 day split routine using reverse pyramid progression. I've been lifting heavy for over a year so I'm not really new to this. I've change my workout routine many times along the way- sometimes full body 3 days a week, sometimes 4 day split, etc. I need to change things up to keep motivated. With the exception of a metabolism reset last fall, I have been eating at a 10-20% cut the whole time.

I'm currently 17-18% BF and ready to try to add some LBM. So, I've been upping my intake slowly.Here's my question: is there an optimal weightlifting routine for adding lean mass? Like do I need to do full body vs split? I do find I have a hard time recovering trying to do full body 3 times a week, but maybe that would change with more food? I am aiming for 8-12 rep sets right now. Does that work for my goals or do I need to lower them? In general, I prefer relatively simple routines so I can focus on the work vs trying to figure out what exercise is next. Yes...I'm kind of lazy like that, but if I need to change something, I will.

Right now it looks like this:

Mon: DL, pull-ups, dips
Wed: bench, rows, push-ups
Fri: squats, OHP, single leg lunges

I also do a pilates class once a week and a ballet class once a week (for fun really) and a fair amount of walking throughout the week, but no other cardio.

Thanks for any help!!

anna

Sarauk2sf

I would get a routine that is a mix of hypertrophy and strength. If you have been lifting for a while you may want to look at Wendler 5/3/1. Here is a good write up:

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

I would pick the body builder open (rather than the power lifting one).


I do it myself and really like it.

maruby95

At first glance I really like it! Thanks for the link. I'm going to have to read through it well and then I'll probably have questions . Thanks so much for this!!!

maruby95

Sarah-

I was hoping to start the Wendler 5/3/1 on Monday, so I've been doing my math . But I'm running into a problem. The smallest free wieght increment at my gym is 2 kg, which makes it basically impossible to make these small changes between 75% and 80% and 85% etc.

Have you found this to be a challenge?

Sarauk2sf

Sarah-

I was hoping to start the Wendler 5/3/1 on Monday, so I've been doing my math . But I'm running into a problem. The smallest free wieght increment at my gym is 2 kg, which makes it basically impossible to make these small changes between 75% and 80% and 85% etc.

Have you found this to be a challenge?

I just round to the nearest 5lb - sometimes you will end up being static for a week within a cycle - but that should mean you can do more reps for the last set.

maruby95

By static do you mean you do the same weight for each set?

Sarauk2sf

By static do you mean you do the same weight for each set?

Sorry, yes or the same weight from one cycle to the other.