BULKING ROUTINE - what do you think?

[Sim882]

Hi Just wanted to know whether this would be an acceptable bulking routine, which is kinda based on Layne Norton's split. I've been training for about 10 months, with low reps (something similar to 5x5).

BIT of BACKGROUND:

My progress has been good strength wise (at least I think, for 5 rep maxes improvements in kilos: bench 60 to 115; dead lift 70 to 150; weighted dip 5 to 40; wide chin 0 to 30. Poor progress on squats and standing military though - latter probably because I have hardly done, and former because I run too much)

I'm not sure whether the strength gains > hypertrophy gains is because of low rep range, or excessive cardio (was playing comp tennis this year, so about an hour cardio average per day). I think I gained 4-5 kilos of LBM during the period (no supps), which I recognize isn't great for first time lifter

Wanted to change my routine, because I noticed I had more success on something similar to 5x5 when I added extra exercises (e.g., doing bench & dips on each day; rows and chins).

Basically, I'm considering a 5 day per week split (rest after day 2, and 5):
1. Power Upper (Coupounds, low reps, heavy weight, long rests, 3x5 for all lifts)

Bench, Dips, weighted Wide Chins, Barbel Rows, Standing Military Press, Shrugs

2. Power Lower (Coupounds, low reps, heavy weight)

Back Squats, Front Squats, Deadlift, SLDL, Good Morning

3. Hypertrophy Chest/Arms (Higher reps, more sets, short rests, 3x8-12)

DB Incline Bench, Flys, Pull Overs, Close grip bench press, Skull Crusher, Tricep Push Downs, Hammer Curls, Preacher Curls, reverse Curls


4. Hypertrophy Shoulders/Back (Higher reps, more sets, 3x8-12)

weighted Wide chins, narrow chins, t-bar rows, one arm rows, arnold press, upright right, lateral raises,

5. Hypertrophy Legs (Higher reps, more sets)

Squats (B and F), Walking Lunges, Hack Squats, Extensions/Hamstring Curl superset. Wasn't going to do calfs as I have never done them and they are extremely disproportionate on my body anyway (3 inches bigger than my arms)

Also, as I like cardio, being fit and enjoy eating a lot , I was going to do 3 (20-30 min) sessions per week of HIIT, probably oval sprints or incline treadmill intervals.

What do people think? Is this overtraining. Is there any harm in trialling it for 12 weeks. Could I do more cardio?

 

[deathdroprob]

I reckon It is a bit over training. If I were you Id try somthing like this (I use when Im eating alot so I recover Quicker)

Day1 Chest (Flat BB, Incline DB, Decline DB/Incline BB/Flat DB/Dips), Back (Deadlifts, Pendlay Rows, Chins/'Chainsaws')
Shoulders (DB/BB press) Compounds 3x5

Day2 Rest

Day 3 Legs Arms. Apply Both Heavy Compound and Hypertophy to legs. Hypertrophy for arms.

Day 4 rest

Day 5 Chest (Flat DB, Incline DB Cable crossovers/Incline/flat flies) Back (Lat Pulldowns, Seated Cable row, T Bar rows/what ever else) Shoulders (Lateral Raises, Rear Lateral raises/reverse peck deck, Some sort of Over head press) Light Reps Iso Movements 3-4x10-12 on all excersises.

Day 6 Legs (optional) If you do legs again today Go heavy low reps on day 3 and hypertrophy today. (But I think training legs twice is necessary, but if you like doing them)

Day 7 rest

As for Cardio, Id try keep it to none, but if you like doing it Id say try doing it PWO Day 6 or and/or in the morning Of days 1 and/or 5

 

[Sim882]

Thanks - yeah, I reckon no cardio would be best, but I'm going to do it anyway for health + enjoyment. AFL stars though have pretty decent muscles and would do lots of cardio (I would love to look like Ben Cousins at his best eventually - that is as muscular as I ever want to get - although his arms/shoulders are just pure freaky defined)

Thanks for suggested routine - looks good (do u create it, or is it from somewhere). Good gains on it?

I'm not sure whether once legs would be better, but strangely it is by far my favourite muscle group to train (perhaps, because its the only weights session that feels as intense as HIIT).

And definitely eating heaps makes you recover so much more quickly, and moreover, u just feel like your buzzing with energy and I have to force myself to end my exercise sessions.

I reckon It is a bit over training. If I were you Id try somthing like this (I use when Im eating alot so I recover Quicker)

Day1 Chest (Flat BB, Incline DB, Decline DB/Incline BB/Flat DB/Dips), Back (Deadlifts, Pendlay Rows, Chins/'Chainsaws')
Shoulders (DB/BB press) Compounds 3x5

Day2 Rest

Day 3 Legs Arms. Apply Both Heavy Compound and Hypertophy to legs. Hypertrophy for arms.

Day 4 rest

Day 5 Chest (Flat DB, Incline DB Cable crossovers/Incline/flat flies) Back (Lat Pulldowns, Seated Cable row, T Bar rows/what ever else) Shoulders (Lateral Raises, Rear Lateral raises/reverse peck deck, Some sort of Over head press) Light Reps Iso Movements 3-4x10-12 on all excersises.

Day 6 Legs (optional) If you do legs again today Go heavy low reps on day 3 and hypertrophy today. (But I think training legs twice is necessary, but if you like doing them)

Day 7 rest

As for Cardio, Id try keep it to none, but if you like doing it Id say try doing it PWO Day 6 or and/or in the morning Of days 1 and/or 5