If you see me responding elsewhere, don’t think ive forgotten.
Im working on a response, itll be a long one… just trying to make sure I’ve got all the bases covered.
Short version:
Mild and clean bulk
High Intensity Training
More daily activity
I’ll get the full writeup out soon.
I do not know how intimately you are informed on nutrition and/or training, so if you already know some of this, great!
We’re going to aim for a mild caloric surplus.
If you have questions, let me know.
This will be the biggest component of a successful bulk.
You said you don’t want to get too fat, so you will still be controlling your food intake - just with a surplus instead of a deficit. The reason most people get too fat on a bulk is because they hear “bulk” and think they can eat whatever they damn well please.
It’s rather hard to eat yourself into a surplus with only clean foods, so we are going to prioritize healthy and clean foods.
I’m willing to bet that if only healthy/clean foods existed, the obesity rate would be in the mid-low single digits.
*I highly recommend either purchasing or downloading a “free” version of The Vertical Diet as this will explain so much information about nutrition and hormones that you really won’t need to look elsewhere.
Ideally, you’ll take a 10 minute walk after you eat a meal. This helps with digestion and promotes more activity = less stored energy (fat).
I would like to see you hit 10k steps daily.
We want to aim for about 250cals surplus for a mild bulk.
I believe your maintenance will be around 2300-2500, and we are aiming for 250cals over maintenance. Starting at the low end of that estimate and work upwards if needed.
*1lb fat = 3500cals. 500cals surplus/deficit daily is 3500cals surplus/deficit weekly. We are aiming for 0.5lbs bodyweight gain per week as this is absolute maximum muscle recruitment rate.
Wider varieties of food sources is preferred, but eating the same thing day-to-day makes macro counting very simple as well. Do what works for you.
Caloric Goal = 2500.
Protein Goal = 1g/lb daily… 170g
Fat Goal = 0.3g/lb daily… = 51g
Carb Goal = 340g
TL;DR:
Calories: 2500
Protein: 170g (more is fine)
Fats: 51g (aim as close to this as you can)
Carbs: 340g
Diet and Activity Levels are the first and second most important factors to keeping an athletic physique, respectively.
I’d like to start you off with 4x weekly training and see how you recover. Considering we don’t have access to some of our standard equipment required for heavy movements, this will take some experimenting to see if alternate exercises are needed.
At your stage in development, I believe the heaviest lifts are the most effective at putting mass onto a skeletal frame. Usually, these are the foundational Barbell lifts that Phraks targets.
At later stages, these lifts commonly need to be replaced with lifts that are less fatiguing… this has been the case for many trainees, including myself. Some individuals get great results from these big lifts even in the very advanced stages of muscular development - if you are lucky, you will be one of them.
Data, both anecdotal and scientific, supports that training to failure (or extremely close to failure (RIR1)) is the best way to recruit more muscle mass.
Normally, I would have you wait until a bit later in your journey to incorporate these methods, but we’re working with what we have at our disposal.
Instead of having a dedicated number of reps to hit (example: 3x10), you will be working to a Rep Range (example: 3x6-12).
Set 1 will be your Top Set (most weight) and most important set.
Set 2 will be a Backdown Set (Top Set - 20% (roughly)).
Set 3 will be a Pump/focus set.
Mon - Push
Tue - Pull
Weds - LISS Cardio + Abs (at home)
Thurs - Push
Fri - Pull
Sat - LISS Cardio + Abs (at home) | could alternatively be a Work Capacity Day - loaded carries and HIIT, etc.
Sun - Off
*Saturday and Sunday can be swapped if you prefer
this is mandatory for injury prevention
I don’t care how you do your warm up sets, but you need to do them. Most injuries come from a lack of warming up.
Warm up sets are only required when about to train a cold muscle. If working sets have already been performed, no need to warm up unless you want to.
I like the 531 lift warmup routine, but there are many others:
5x50% top set weight
3x75% top set weight
1x90% top set weight
[Working Sets]
*I usually don’t do the last warmup set
**weights do not have to be exactly these %s, close to is fine
***any way you choose to warm up is fine so long as it benefits your working sets, and does not detract from your performance on them.
You may only need to get a cable ankle strap and possibly a neutral grip cable attachment (linked items are suggestions only).
The Ankle strap is probably going to be required… idk how we’re going to work lower hamstring flexion without it.
Neutral grip cable attachment can probably be done without.
Tempo:
-Explosive Contraction
-No pause at top
-Controlled Negative, 1-2 seconds
-Short pause at bottom, .5-1 second
This is standard for all lifts except calves
Pecs
Incline Cable Bench Press (3x6-12)
Top Set:
Backdown Set:
Pump Set:
Cable Fly (3x12-20)
Top Set:
Backdown Set:
Pump Set:
Shoulders
Seated DB Overhead Press (3x6-12)
Top Set:
Backdown Set:
Pump Set:
Meadows Side Lateral Partials (3x15-30)
Top Set:
Backdown Set:
Pump Set:
Triceps
Cable Pushdown (2x12-20)
Top Set:
Backdown Set:
Cable Overhead Triceps Extension (2x12-20)
Top Set:
Backdown Set:
Quads (these are going to be tricky)
Cable or DB Bulgarian Split Squat (4x6-12)
Top Set:
Backdown Set #1:
Backdown Set #2 (20% less than Backdown Set #1):
Pump Set:
Cable or DB Goblet Squat (3x12-20)
Top Set:
Backdown Set:
Pump Set:
Calves
Calf Raises (2x12-20)
3 second pause in stretched position after every rep
Top Set:
Backdown Set:
Hinge
Stiff Leg Cable Deadlifts (4x12-20)
Top Set:
Backdown Set #1:
Backdown Set #2 (20% less than Backdown Set #1):
Pump Set:
Lats Width
Wide Grip Lat Pulldown (2x12-20)
Top Set:
Backdown Set:
Transition to 2xAMRAP Pull Ups if needed
Lats Thickness
Underhand or Neutral Grip Cable Row (2x12-20)
Top Set:
Backdown Set:
Biceps
DB Hammer Curls (2x12-20)
Set 1 (fail):
Set 2 (fail):
no backdown
Cable Biceps Curl (Top Set, Drop-Set)
Top Set:
(drop)
DS 1:
(drop)
DS 2:
Hams
Cable Hamstring Curls (3x12-20)
Top Set:
Backdown Set:
Pump Set:
Calves
Calf Raises (2x12-20)
3 second pause in stretched position after every rep
Top Set:
Backdown Set:
Ok this looks good.
Here are my questions/comments.
Thoughts?
Low Intensity Steady State (cardio). A brisk walk is fine. Adding a weighted vest is even better (you don’t need to go that far, but it helps).
Sure. Also feel free to try Seated but be a little less upright. My shoulders like these more when I’m at the 80* angle than at the 90.
Try it out. If it works, send it. The purpose is to target the quads, so you may find a front Squat with that attachment to be better.
*swap out Goblet Squats for whichever of these work better for you.
Ankle strap: check.
Right on!
How much rest time in between sets?
Only as much as you need to have a productive set afterwards. We want your muscles to be the failure point, not your cardio system.
For most exercises, this will be 60-90 seconds. For heavier/harder exercises, this could be upwards of 3 minutes.
The actual time spent between sets is fairly irrelevant.
Push
Incline Cable Bench (6-12)
Set 1 - 8x220 f9
Set 2 - 12x180 f13
Set 3 - 8x160 f9
Cable Flys (12-20)
Set 1 - 16x40lbs f17
Set 2 - 17x30lbs f18
Set 3 - 13x30 f14
Stand OHP (6-12)
Set 1 - 6x160 f7 setting 15
Set 2 - 10x140 f11
Set 3 - 7x140 f8
Side Lateral Partials (15-30)
Set 1 - 30x50
Set 2 - 30x50
Set 3 - 30x40
Tricep Pushdown (12-20)
Set 1 - 20x120
Set 2 - 16x100 f17
Set 3 - 12x90 f16
Tricep Extension (12-20)
Set 1 - 14x90 f15
Set 2 - 27x70 f28
Set 3 - 14x80 f15
Squat (6-12) trying to find weight
Set 1 - 12x220
Set 2 - 12x240
Set 3 - 12x260
Set 4 - 12x280
Goblet Squat (12-20)
Set 1 - 20x80
Set 2 - 20x90
Set 3 - 20x100
Calf Raises (12-20)
Set 1 - 20x80
Set 2 - 20x70
Are you feeling these?
I know you’re trying to find your weight on this; do you feel these are an acceptable compound quad movement?
Any issues, changes that need made, or otherwise noteworthy feedback (good or bad)?
Pull
DB RDL (12-20)
Set 1 - 15x50lbs
Set 2 - 15x50lbs
Set 3 - 15x50lbs
Set 4 - 15x50lbs
Lat Pulls (12-20)
Set 1 - 14x110 f15
Set 2 - 12x90 grip fail13
Cable Row (12-20)
Set 1 - 16x110lbs f17
Set 2 - 15x100 f16
Hammer Curl (12-20)
Set 1 - 16x35lbs f17
Set 2 - 9x35 f10
Cable curl Top, drop, drop
Set 1 - 15x100 f16
Set 2 - 8x80 f9
Set 3 - 6x60 f7
Leg Curls
Set 1 - 10x50lbs f11
Set 2 - 11x40lbs f12
Set 3 - 10x30 f11
Calf Raises -
Set 1 - 20x80
Set 2 - 20x70
Yes definitely feeling the partials. I can feel my range of motion get a little smaller on the last set. Muscle fatigue definitely clips the end of each set. The pump is there.
As for the squats, I think they are fine. My quads were a little fatigued and they were a little sore the next day so I think dialing in my weight will help with this a little better. I was almost 100 lbs off on what I can do.
I’m not a fan of the goblet squat because the cable attachments are uncomfortable for it and a 50lb DB just isn’t enough. Maybe I could do the barbell cable squat as my main compound and a Bulg. Split squat instead of the goblet squat?
Yes, cable squats and Bulgarian split squats would have been my preferred exercises for you
How long are the sessions taking you?
Hour and a half for push and about an hour ten for pull. Can I superset anything that makes sense?
Oof, that’s longer than i anticipated. Give me a bit to rework and balance it.
Cliff notes:
Going to reduce from 3 working sets to 2
Removing OHP
Push
Incline Cable Bench (6-12)
Set 1 - 12x220 f13 (stay here)
Set 2 - 9x200 f10
Set 3 - 6x180 f7 (try 160 next time)
Cable Flys (12-20)
Set 1 - 14x40lbs f15
Set 2 - 17x30lbs f18
Set 3 - 16x30 f17
Stand OHP (6-12)
Set 1 - 7x160 f8 setting 15
Set 2 - 8x140 f9
Set 3 - 8x140 f9
Side Lateral Partials (15-30)
Set 1 - 30x50
Set 2 - 30x50
Set 3 - 30x50
Tricep Pushdown (12-20)
Set 1 - 19x130 f20
Set 2 - 10x120 f11
Set 3 - 10x110 f11
Tricep Extension (12-20) didn’t do
Set 1 - 14x90 f15
Set 2 - 27x70 f28
Set 3 - 14x80 f15
Squat (6-12)
Set 1 - 12x300
Set 2 - 12x280
Set 3 - 12x260
Goblet Squat (12-20) - didn’t do…
Set 1 - 20x80
Set 2 - 20x90
Set 3 - 20x100
Calf Raises (12-20) didn’t do
Set 1 - 20x80
Set 2 - 20x70
Ran out of time, something came up.
Okay, lets try this to save some time. Please let me know ASAP if you’re finding difficulties with any of this, or if it’s still taking too long. @LoganAY
Was: (with changes)
Is:
Pecs
Incline Cable Bench Press (2x6-12)
-Top Set:
-Backdown Set:
Cable Fly (2x12-20)
-Top Set:
-Backdown Set:
Shoulders
Triceps
Cable Pushdown (2x12-20)
-Top Set:
-Backdown Set:
can be supersetted with any exercise after pecs
Cable Overhead Triceps Extension (2x12-20)
-Top Set:
-Backdown Set:
can be supersetted with any exercise after pecs
Quads
Cable Squat (2x12-20)
-Top Set:
-Backdown Set:
Cable or DB Bulgarian Split Squat (3x6-12)
-Top Set:
-Backdown Set #1:
-Backdown Set #2 (20% less than Backdown Set #1):
Calves
Hinge
Lats Width
Lats Thickness
Biceps
DB Hammer Curls (2x12-20, no backdown)
-Set 1 (fail):
-Set 2 (fail):
can be supersetted with any other exercise
Cable Biceps Curl (Top Set, Drop-Set)
-Top Set:
(drop)
-DS 1:
(drop)
-DS 2:
can be supersetted with any other exercise
Hams
Calves
Previous:
Push - 25 sets, 9 exercises
Pull - 18 sets, 7 exercises
Current:
Push - 16 sets, 8 exercises
Pull - 16 sets, 7 exercises
Intensity
Lets make these sets to all-out failure for everything but Squats. Not one rep shy of failure - to actual failure where you cannot perform another rep. This will allow you to get the stimulus you need and be out of the gym faster.
*We could reduce this down to one set if we change these over to Rest-Pause sets, if you still need more time. They’re brutal, but very effective.
Form
Your form doesn’t have to be great, just good. Keep it >80% of the way to perfect.
DONT put yourself in a position where you’re compromised by bad form.
*some body english is okay on the contraction, but try to keep form more steady for the extension.
Range of Motion
Keep your ROM where you need it as to feel it most in the muscle… It doesn’t have to be full ROM, except for Squats.
In most cases, your ROM should be more biased to the stretched position than the flexed position.
*Compound movements do not apply.
Warm Up Sets
These should not take very long, so the 60-90 seconds rest between sets does not apply here, unless you need it between the last warm up set and first working set. Just make sure you’re primed for your top set
*If a muscle has already been warmed up, you do not need to do a warm up routine for it. That being said, if you feel that you need it for safety or form purposes - trust your gut and do it.
Awesome! Thanks a ton. This has been super helpful in a time of chaos in my life. It has been a huge blessing to not have to figure this out on my own. I can’t thank you enough, man. Truly grateful.
If I have a few more minutes in the tank on a push day could I add a couple of OHP sets?
If you have time, sure. Glad i could help 
Pull
Stiff Legged DL (12-20)
Set 1 - 15x50lbs
Set 2 - 15x50lbs
Set 3 - 15x50lbs
Set 4 - 15x50lbs
Lat Pulls (12-20)
Set 1 - 20x110 f21
Set 2 - 21x90 f22
Cable Row (12-20)
Set 1 - 16x110lbs f17
Set 2 - 16x110 f17
Hammer Curl (12-20)
Set 1 - 16x35lbs f17
Set 2 - 11x35 f12
Cable curl Top, drop, drop
Set 1 - 20x100 f21
Set 2 - 8x80 f9
Set 3 - 12x60 f13
Leg Curls (12-20
Set 1 - 16x40lbs f17
Set 2 - 12x40 f13
Calf Raises -
Set 1 - 20x100
Set 2 - 20x100
****Grip is killing me!!
