Bulk Training

Training Bodybuilding
1

Just started a bulk training was wondering if you guys thought this was to much, i am doing the shotgun method but in a different manner due to time restrictions, i appreciate any comments or feedback to help me improve.

workout 3x a week Mon. Wed. Fri.

Mon (A)-pull-up- 4-6 reps 8 sets

Military- 4-6 reps 8 sets

D-lift- 4-6 reps 8 sets

Wed- (B)- Bench-4-6 reps 6 sets

 seated row- 4-6 reps 6 sets

 Squat- 4-6 reps 8 sets

Fri.- (A) repeat Mon,

following week do workout B than A and B.
on Sat. wanted to do dips and chins for 50 reps
Does any of this sound right?

2

It looks like you’re leaving out entire bodyparts. Are you only trying to bulk your back, part of your thighs, and a little bit of your chest and shoulders?

3

Am i wrong in saying that those exercises are the staples of growth, entire body wise.

Mr popular i was always under the assumption that squats and deads pretty much worked your whole body, you don’t agree w/that?

4

I did something similar when I 1st started out. Although I’;d always put the deads or the squats 1st in the workout, hoping for a big surge of GH (I read somewhere that they had an overall effect on the body)

S

5

[quote]The Mighty Stu wrote:
I did something similar when I 1st started out. Although I’;d always put the deads or the squats 1st in the workout, hoping for a big surge of GH (I read somewhere that they had an overall effect on the body)

S
[/quote]

They’re also more technical exercise technique wise, so it’s best to be fresher for them.

6

lol@print!

Also, i think it looks OK… but you could do with a LITTLE more of a full exercise choice.

You have a vert. push and pull, a horiz. push and pull, a quad and hip dominant… thats all fine…

If you did them all in one workout of between 4-6 sets, 3-5 times a week, you could have some very decent weekly volume. just an idea for the future maybe!

For bulking, it is a good idea to keep total volume low, ie: Sets, and keep the intensity and load very, very high. A-la Yates or Mentzer…

This is a FANTASTIC link to build your own HIT style program, i am not an HIT advocate in the slightest, but inbetween periods of high volume/cycles, this programming article is VERY VERY USEFUL. Ignore it at your peril…

http://www.T-Nation.com/readArticle.do?id=1873634

I also suggest sticking in some Biceps and Triceps. It isnt un-necessary work for a bodybuilder at any stage of his development. I stand by that comment strong.

Also i would do calves staggered between sets of other muscle groups, and throw abs in at the beginning or end of every/everyother workout. But if you dont want the extra work, and are just looking for the pure bulk of low volume, then that is fine for a short time.

As for the arms, 3-5 sets of Bar curls/Hammer curls/Preacher Curls OR Scott curls would be fine, with 3-5 sets of Close Smith bench/Skull crushers(Inc,Flat or Decline) OR Dips.

What do you say?

JJ

7

[quote] JJ wrote:
lol@print!

What do you say?

JJ[/quote]

I don’t know what Jet will say, but i will say Thanks JJ
your a good man.

8

[quote]print wrote:
Am i wrong in saying that those exercises are the staples of growth, entire body wise.

Mr popular i was always under the assumption that squats and deads pretty much worked your whole body, you don’t agree w/that?[/quote]

Squats and deadlifts will cause all of the muscles in your body to contract, but that doesn’t mean they are giving them all a growth-stimulus.

I absolutely disagree.