Feedback on my bulk?? [pics]

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  • ndj1979
    ndj1979 Posts: 29,136 Member
    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
    Jezreel12 Posts: 246 Member
    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
    serapel Posts: 502 Member
    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
    Kidphysique Posts: 3 Member
    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
    andrelittle2323 Posts: 32 Member
    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
    serapel Posts: 502 Member
    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
    Jezreel12 Posts: 246 Member
    Hip hip hooray :D
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    edited December 2016
    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
    Gallowmere1984 Posts: 6,626 Member
    edited December 2016
    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
    chemtrailz Posts: 43 Member
    lift some dumbbells
  • amypixton2010
    amypixton2010 Posts: 11 Member
    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 :sunglasses:
  • amypixton2010
    amypixton2010 Posts: 11 Member
    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
    LiftingRiot Posts: 6,946 Member
    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
    ndj1979 Posts: 29,136 Member
    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

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