Would This Work for Bulking?

Bigger Stronger Leaner Over 35 Lifter
1

Hi all!!
This is my first post on T Nation so I hope I have put this in the right place…

I’m 40. Been lifting for years with good results and I take no supplements except a protein powder.
I am so used to doing ‘bodypart per day’ routines but no longer want to train 5 days a week due to family, shift work and other commitments. So:

I am currently working out with all compound lifts EXCEPT an isolation finisher.

Three times a week (Mon, Wed, Fri) and alternating between Workout A and B. Therefore, one week, Workout A will be done twice and B once. The next week, B will be done twice and A once.
Tues and Thurs, I perform mild cardio for only 20 mins followed by ab work.

Workout A:

SQUATS 4x10
CALF RAISES 3x15 (yes, I know it’s an isolation lol)
CHINS 4x10
BENCH 4x10
3x10 choice of one tricep isolation exercise. (Weighted dips, Skulls, CG Bench)

Workout B:
DEADLIFTS 4x6
SHOULDER PRESS 4x10
ROWS 4x10
3x10 choice of one bicep isolation exercise. (BB curls, DB curls etc)

Once all reps are completed on all sets, the weight increases for next time.
2 mins rest between all sets EXCEPT DEADS, three mins.
Workouts are no longer than 45mins to 1 hr.

I am knackered by the end, almost vomited twice at the end of my last session, so I don’t muck about.
Or would I be better doing 4 days a week and separating the muscle groups? eg: Mon CHEST, Tues BACK, Thurs LEGS etc???

I can only train at home, ALL FREEWEIGHTS - no cables, machines etc.
If anyone can assist me with anything better, I would be extremely grateful for the effort.

Cheers!!

2

Welcome to the old folk’s home.

Re your plan: What are your long-term goals? That is, what are you “bulking” towards?

3

[quote]EyeDentist wrote:
Welcome to the old folk’s home.

Re your plan: What are your long-term goals? That is, what are you “bulking” towards?[/quote]

Hi, EyeDentist!!
Old folk’s home. I like it. :slight_smile:
I’m currently sitting at 198lb bodyweight and simply want to get back up to 210lb.
I want to keep up with lifting as heavy as I can (I hate anything light) and keep adding solid mass. I get a kick out hearing people say "geez, you’re a BIG b@st@rd!! PMSL!!
I was over 220lb when I trained 5 to 6 days a week but had to leave the gym to cut costs in paying for our home…

4

What was your workout volume on your previous (5-day) split?

5

In a nutshell, if you want to get bigger hit the gym hard and add more total calories to your diet and more protein and load up on carbs post workout.

6

[quote]EyeDentist wrote:
What was your workout volume on your previous (5-day) split?[/quote]

Mon: Bench 4x10
Inc. Bench 4x10
Flyes 3x10 - 12

Tues: Squats 4x10
Leg curls 4x10
Calf raises 4x15

Wed: Chin ups 4x10
Bent over rows 4x10
1 arm rows 3x10
Shrugs 4x10

Thurs: Shoulder press 4x10
Dumbell Shoulder press 4x10
Lat raises 4x10
Bent over flyes 3x10

Fri: EZ curls 4x10
Alt dumbbell curls 4x10
Conc. curls 3x8 - 10
Close grip bench 4x10
Skulls 4x10
1 arm tricep extentions 3 x 10

This was not set in stone. I would always change something on each day (Tempo, rest time, the actual weight or insert a different exercise.
The above is just an example.

I’ve also done splits like this:

Mon: Back and Chest

Wed: Legs and Shoulders

Fri: Bi and Tri

Or even

Mon: Chest and Tris

Wed: Legs and Shoulders

Fri: Back and Bis

So I’ve done it a few ways. I’m really looking at doing something different, focused on compounds and something that will WORK to get me 10lb or so bigger.
Hey, look, if my current program is terrible, tell me. If you think a 3, 4 or 5 day split is the way for me to go, so long as I can keep it under an hour, I’m up for that. I will not quit!!

And as always, any advice is readily and gratefully accepted.
Cheers!!

7

The main thing that jumps out at me is that your proposed program constitutes a substantial drop in volume for some (not all) bodyparts. For example, the number of sets/week for Chest (not counting CGBP) will drop from 11 to 6–almost a 50% drop. So if at some point you feel you’re not making the gains you’d expect on your new program, consider bumping up the volume until it matches the sets/week of your previous (successful) program.

8

Hmmm…I hadn’t thought of that :frowning:
I think I might go back to my old 5 day split.
I’ll just have to reorganise my time around it…
looking back at it, it’s pretty much based on compounds anyway.
Thanks for your advice, EyeDentist, very much appreciated!!

9

[quote]EyeDentist wrote:
The main thing that jumps out at me is that your proposed program constitutes a substantial drop in volume for some (not all) bodyparts. For example, the number of sets/week for Chest (not counting CGBP) will drop from 11 to 6–almost a 50% drop. So if at some point you feel you’re not making the gains you’d expect on your new program, consider bumping up the volume until it matches the sets/week of your previous (successful) program.[/quote]

This might be a good thing though if you lift as heavy as possible? Especially for bulking?

10

[quote]loki197357 wrote:
Hmmm…I hadn’t thought of that :frowning:
I think I might go back to my old 5 day split.
I’ll just have to reorganise my time around it…
looking back at it, it’s pretty much based on compounds anyway.
Thanks for your advice, EyeDentist, very much appreciated!![/quote]

Hey. Hang on a minute. If you wanna put on size, don’t you think it might be a good idea to do something different than last time? My advice is this, if you have a solid routine,you’re not gonna get instantly small and lose all your muscle overnight.

Try something different and go for it! I am not a huge fan of your proposed routine(I dont think you need so many reps and should actually do less)but, i know the routine you propose has worked for many lifters. You’re trying to do something sustainable, that’s really important to me. Life not all about lifting and stressing out if we miss a workout,at least to me. Can we have the best of both worlds, maybe not, but we can get close.

Check out my log and post and see what you think. Good luck! confusion