I'd like some opinions for my 5 month bulk
joejccva71
Posts: 2,985 Member
This is for all my friends and of course anyone else who wants to chime in. As alot of you already know I just completed a 5 month cut phase, and am about ready to start my winter bulk. Currently I'm doing a 2 week maintenance period where I will eat as close to TDEE as possible for two weeks while doing a deload week in my training. Then my bulk will start where I will eat a 500 calorie surplus each day to accumulate a 3500 calorie surplus each week. This bulking phase will last for 5 months, in which if all goes well I shall gain about 20lbs, and I will be very happy if 10lbs of that is muscle.
So here is what I'm asking you fine bodybuilding friends.
Currently I am doing a Full Body Routine on Monday, Wednesday, Friday having 4 days off during the 7 day week.
My routine consists of this: (keep in mind my herniated discs keep me from doing Squats and Deadlifts, and yes I would love to do them)
Leg Press
Hack Squat
Seated Calf Raise
Barbell Bench
DB Incline Bench (Mon, Fri)
T-Bar Row
Pullups (Mon, Fri) /Chinups (Wed)
Seated Military Press
Barbell Shrug
Barbell Curls
DB Seated Tricep Press (Mon, Wed) / Skullcrushers (Fri)
5 minutes of Core work (Mon, Fri)
This routine has me in and out of the gym in 60 mins normally.
Do you think I should stick with this throughout my bulk phase?
Or switch to an upper/lower body split? (example below)
Mon: Upper Body
Tue: Lower Body
Wed: Off
Thu: Upper Body
Fri: Lower Body
Sat: Off
Sun: Off
Do you think it really makes a difference between doing a full body routine 3x a week versus doing an upper/lower split?
I'm open to your opinions.
-J
So here is what I'm asking you fine bodybuilding friends.
Currently I am doing a Full Body Routine on Monday, Wednesday, Friday having 4 days off during the 7 day week.
My routine consists of this: (keep in mind my herniated discs keep me from doing Squats and Deadlifts, and yes I would love to do them)
Leg Press
Hack Squat
Seated Calf Raise
Barbell Bench
DB Incline Bench (Mon, Fri)
T-Bar Row
Pullups (Mon, Fri) /Chinups (Wed)
Seated Military Press
Barbell Shrug
Barbell Curls
DB Seated Tricep Press (Mon, Wed) / Skullcrushers (Fri)
5 minutes of Core work (Mon, Fri)
This routine has me in and out of the gym in 60 mins normally.
Do you think I should stick with this throughout my bulk phase?
Or switch to an upper/lower body split? (example below)
Mon: Upper Body
Tue: Lower Body
Wed: Off
Thu: Upper Body
Fri: Lower Body
Sat: Off
Sun: Off
Do you think it really makes a difference between doing a full body routine 3x a week versus doing an upper/lower split?
I'm open to your opinions.
-J
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Replies
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Ultimately Joe, Failure and recovery is all that matters.
If you can accomplish failure on a full body workout (I can't because it limits my ability to move the compound without incorporating an already fatigued muscle) then keep the full body.
You may see more benefit in the split, as you are not working with as many fatigued muscles.
If that makes sense....Just been what I have found, and is the reason I have muscle group days. It also helps my LTR.0 -
I was on the upper/lower body split for several months, and decided to try the full body routine starting this week.
The idea is to keep the body guessing, as I was starting to lose motivation and plateau (may just be broscience tho)0 -
Ultimately Joe, Failure and recovery is all that matters.
If you can accomplish failure on a full body workout (I can't because it limits my ability to move the compound without incorporating an already fatigued muscle) then keep the full body.
You may see more benefit in the split, as you are not working with as many fatigued muscles.
If that makes sense....Just been what I have found, and is the reason I have muscle group days. It also helps my LTR.
I was most likely going to incorporate muscle group days like you do after I have attained over 1 year of training as you know I only have 5 months of it.
Just so you know, since I work the same muscles Mon, Wed, and Fri only have 1 rest day in between I am doing less sets overall each of those days for the same amount of weekly volume.0 -
Ultimately Joe, Failure and recovery is all that matters.
If you can accomplish failure on a full body workout (I can't because it limits my ability to move the compound without incorporating an already fatigued muscle) then keep the full body.
You may see more benefit in the split, as you are not working with as many fatigued muscles.
If that makes sense....Just been what I have found, and is the reason I have muscle group days. It also helps my LTR.
This^ same reason why I went for the split as I had no energy left for my lower body after going all out on bench, rows & military press.
My split is basically the same as yours
Sunday - Upper
Monday - Rest
Tuesday - Lower
Wednesday - Upper
Thursday- Rest
Friday - Rest
Saturday - Lower0 -
Ultimately Joe, Failure and recovery is all that matters.
If you can accomplish failure on a full body workout (I can't because it limits my ability to move the compound without incorporating an already fatigued muscle) then keep the full body.
You may see more benefit in the split, as you are not working with as many fatigued muscles.
If that makes sense....Just been what I have found, and is the reason I have muscle group days. It also helps my LTR.
This^ same reason why I went for the split as I had no energy left for my lower body after going all out on bench, rows & military press.
My split is basically the same as yours
Sunday - Upper
Monday - Rest
Tuesday - Lower
Wednesday - Upper
Thursday- Rest
Friday - Rest
Saturday - Lower
Hmm...PBJ I like this split!! Interesting. You still get 2 days of recovery in between your work days.0 -
I might do:
Mon: Upper
Tue: Rest
Wed: Lower
Thur: Upper
Fri: Rest
Sat: Lower
Sun: Rest0 -
I might do:
Mon: Upper
Tue: Rest
Wed: Lower
Thur: Upper
Fri: Rest
Sat: Lower
Sun: Rest
This looks similar to my schedule, except on Mon, Tues, and Th, mornings I do fasted cardio. Evenings is when I do my strength training.0 -
I have a low opinion of shrugs as it seems it would be easy to stress the shoulders. Personally, I get a lot more from front rows.0
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I have a low opinion of shrugs as it seems it would be easy to stress the shoulders. Personally, I get a lot more from front rows.
Try an overhead barbell shrug. Less stress. Why? Because you aren't going to shrug the normal 405 overhead
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Ultimately Joe, Failure and recovery is all that matters.
If you can accomplish failure on a full body workout (I can't because it limits my ability to move the compound without incorporating an already fatigued muscle) then keep the full body.
You may see more benefit in the split, as you are not working with as many fatigued muscles.
If that makes sense....Just been what I have found, and is the reason I have muscle group days. It also helps my LTR.
I never train to failure.
I'd just go with what you like to do. If you're able to hit everything hard, and still recover to do another workout 2 days later, then stick with the full body.
If you want to really throw in some extra volume, then do an upper/lower split. And add a few things in. You're gonna recover better during a bulk anyway. Upper/Lower splits are nice. I used one for a long time.0 -
I have a low opinion of shrugs as it seems it would be easy to stress the shoulders. Personally, I get a lot more from front rows.
Shrugs are for your traps, not so much your deltoids.
Upright rows suck balls and are rough on the shoulders, but shrugs are great. Especially since he can't do deads.0 -
I think you'll get good results with a split or your current routine but I'd consider a split just because you've been doing your routine quite a while now. You may get better results with a split just because you are changing routine to something you're body isn't as used to. You may want to incorporate more variations on your current exercises as well, for the same reason.
You might even consider toying with reps/sets every month or so.0 -
Thanks guys for all your input.
I appreciate it.0 -
How are you're strength levels after the cut? Still putting up similar numbers?
If so, then I reckon just stick with it. Progress is progress & the extra cals are only going to help
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