I’ve been lifting as heavy as possible, consistently(3-5 days a week), for the last 2 years. I’ve only eaten to add muscle for roughly 6 months of that 2 years though. I feel I have a pretty solid base to bulk with, and I love my lifting routine, however I’d like to switch it up for optimization.
I’m wondering what you guys would rcommend to begin this new bulk phase, which I plan on doing fairly cleanly and slow-up to a year or so. I plan on running either a CKD type diet or do CBL, as I’ve been cutting on a keto diet for those 2 years minus the meager 6 month “bulk” phase I attempted. I’ve gained some muscle, and lost 60 pounds of fat throughout the 2 years(cutting in Afghanistan with shit for food options and no solid way to really track macros), and I’d like to put on as much muscle as possible, with as minimal fat gain back as possible, hopefully not having to cut again when I’m done.
So, would you guys recommend a Starting Strength routine, or a 5/3/1 type deal? I want to get strong/ripped/jacked as possible. Functional muscle for sure, but also look pretty good as well.
Any help/info/feedback would be greatly appreciated.
Eat lots of whole foods, enough to start gaining weight slowly. Use a progressive strength program like 5/3/1 that targets the big lifts for strength 4-5 days a week and then do higher volume traditional bodybuilding style accessory exercises afterwards. KISS.
I was reading this article yesterday. Any thoughts on whether or not it would be ok to go with this, or too early in the game for that? Obviously it would be beneficial in the sense that if eating big/hiting my macros to gain I would do that on it, but should I save that for down the line when I’m a bit more advanced?
I think your best bet is to pick a well established program that has gotten a lot of people results. Personally I like West Side for Skinny Bastards (Joe Defranco). A lot of people seem to back Starting Strength. I like 5/3/1 although imo it’s probably not the the best for beginner.
Unless Wendler’s newer versions are geared differently, which they may be. I only bought the original e-book. You can look up articles on here that he’s written or been interviewed for about the setup.
That said I think any beginner will do well if their training is centered around:
Front Squats
Deadlifts
Bench
OHP
Chin/Pull-ups
I don’t think you need to do exercises like concentration curls, however…
My workouts are centered around those lifts as is, except for the front squats you listed are back squats for me. I’m not exactly a beginner to the iron game, just new to really trying to bulk/add size.
Either way, I appreciate your insite! Will def keep that in mind and continue to focus on the big stuff.
Is volume a per person kinda deal? I’ve done 5 sets of 8-12 reps per exercise, per body part for the last 2 years. Should I maintain this set up? I realize that may be tricky with significantly bumping weights up while increasing strength.
I read every article the day its posted on here, for the last 2 years. I have a good idea of what I should be doing based on those, as well as other forums and what I’ve been doing the last 2 years. I’m not huge by any means, but I’m not weak either. Just trying to gather some info and opinions. Theres 1,000 articles out there. Curious what has worked best for others.
[quote]technifish wrote:
I was reading this article yesterday. Any thoughts on whether or not it would be ok to go with this, or too early in the game for that? Obviously it would be beneficial in the sense that if eating big/hiting my macros to gain I would do that on it, but should I save that for down the line when I’m a bit more advanced?
Great program, it will put on a lot of overall size and make you much stronger.
The only downside with this (and all compound only programs) is that it can leave your arms lagging so I recommend one day a week adding direct arm work after the main lift preferably bench day. Something like hammer curls and rope pressdowns 5x10-15, don’t worry about weight/going to failure just get a good pump.
[quote]technifish wrote:
I was reading this article yesterday. Any thoughts on whether or not it would be ok to go with this, or too early in the game for that? Obviously it would be beneficial in the sense that if eating big/hiting my macros to gain I would do that on it, but should I save that for down the line when I’m a bit more advanced?
Great program, it will put on a lot of overall size and make you much stronger.
The only downside with this (and all compound only programs) is that it can leave your arms lagging so I recommend one day a week adding direct arm work after the main lift preferably bench day. Something like hammer curls and rope pressdowns 5x10-15, don’t worry about weight/going to failure just get a good pump.[/quote]
The one lift a day program is great. I do a heavy and light session each week for bench and squat and a day for deadlifts. The only other exercise I do are pullups and dips. Eat clean, and work on increasing your strength in these lifts for a period of time. It took me a long time, but get past the muscle and fitness type crap that you read. If you are jacked up on steroids then that will work for you. But if you are clean, only work the basics and the rest will fall in place./