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Anyone got the goods? thanks in advance!!
I need a killer bulking 5 day routine!
- Thread starter ASTRAL FITNESS
- Start date
Mon - Chest
Tue - bIs and TRIs
Wed - shoulders
Thurs - Back
Fri - LEgs
Go heavy heavy. 3x8 each exersize, 3-4 exersizes per bodypart. Pick your favourites but remember for mass compound exersizes are best specially the powerlifting golden three (squat, deadlift, bench).
Times you weight in lbs by 15, add 15%. This is you calorie intake per day for gaining mass. Make sure at least 40% of this is good quality protein.
8 hours sleep is essential every day.
Lots of water - we're looking for hypertrophy here and the water will wash through all the waste from the breakdown of the muscles, leaving a clean system that can work efficiently.
And of course, vitamins, BCAA (acids that break down your protein. If they do it, your body don't have too, protein is assimilated faster. cool huh?).
Once last cool trick, before you fall asleep, imagine what it feels like to have big, bulging muscles. Mind over matter maybe but this does inspire you body to grow ( emotional response fires the hypothalomus (endocrine gland in the brain) which releases hormones to control the other glands, which in turn release hormone, including testosterone and growth hormone, and t-helper cells from the thyroid which are the basis of your immune system.)
SO, think big, eat big, lift big, be big.
Tue - bIs and TRIs
Wed - shoulders
Thurs - Back
Fri - LEgs
Go heavy heavy. 3x8 each exersize, 3-4 exersizes per bodypart. Pick your favourites but remember for mass compound exersizes are best specially the powerlifting golden three (squat, deadlift, bench).
Times you weight in lbs by 15, add 15%. This is you calorie intake per day for gaining mass. Make sure at least 40% of this is good quality protein.
8 hours sleep is essential every day.
Lots of water - we're looking for hypertrophy here and the water will wash through all the waste from the breakdown of the muscles, leaving a clean system that can work efficiently.
And of course, vitamins, BCAA (acids that break down your protein. If they do it, your body don't have too, protein is assimilated faster. cool huh?).
Once last cool trick, before you fall asleep, imagine what it feels like to have big, bulging muscles. Mind over matter maybe but this does inspire you body to grow ( emotional response fires the hypothalomus (endocrine gland in the brain) which releases hormones to control the other glands, which in turn release hormone, including testosterone and growth hormone, and t-helper cells from the thyroid which are the basis of your immune system.)
SO, think big, eat big, lift big, be big.
Mon - Chest
Tue - bIs and TRIs
Wed - shoulders
Thurs - Back
Fri - LEgs
Go heavy heavy. 3x8 each exersize, 3-4 exersizes per bodypart. Pick your favourites but remember for mass compound exersizes are best specially the powerlifting golden three (squat, deadlift, bench).
Times you weight in lbs by 15, add 15%. This is you calorie intake per day for gaining mass. Make sure at least 40% of this is good quality protein.
8 hours sleep is essential every day.
Lots of water - we're looking for hypertrophy here and the water will wash through all the waste from the breakdown of the muscles, leaving a clean system that can work efficiently.
And of course, vitamins, BCAA (acids that break down your protein. If they do it, your body don't have too, protein is assimilated faster. cool huh?).
Once last cool trick, before you fall asleep, imagine what it feels like to have big, bulging muscles. Mind over matter maybe but this does inspire you body to grow ( emotional response fires the hypothalomus (endocrine gland in the brain) which releases hormones to control the other glands, which in turn release hormone, including testosterone and growth hormone, and t-helper cells from the thyroid which are the basis of your immune system.)
SO, think big, eat big, lift big, be big.
Tue - bIs and TRIs
Wed - shoulders
Thurs - Back
Fri - LEgs
Go heavy heavy. 3x8 each exersize, 3-4 exersizes per bodypart. Pick your favourites but remember for mass compound exersizes are best specially the powerlifting golden three (squat, deadlift, bench).
Times you weight in lbs by 15, add 15%. This is you calorie intake per day for gaining mass. Make sure at least 40% of this is good quality protein.
8 hours sleep is essential every day.
Lots of water - we're looking for hypertrophy here and the water will wash through all the waste from the breakdown of the muscles, leaving a clean system that can work efficiently.
And of course, vitamins, BCAA (acids that break down your protein. If they do it, your body don't have too, protein is assimilated faster. cool huh?).
Once last cool trick, before you fall asleep, imagine what it feels like to have big, bulging muscles. Mind over matter maybe but this does inspire you body to grow ( emotional response fires the hypothalomus (endocrine gland in the brain) which releases hormones to control the other glands, which in turn release hormone, including testosterone and growth hormone, and t-helper cells from the thyroid which are the basis of your immune system.)
SO, think big, eat big, lift big, be big.
good routine, however, I would change one thing. If you are trying to pack on mass and assuming your training maximum intensity, doing bis/tris before shoulders and back may not be the best choice.
During my workouts I go heavy enough that my bis/tris get worked on chest/shoulders and back day. These are much smaller muscle groups and do not require the same load as the major body parts.
I would try. MON: LEGS
TUES: SHOULDERS
WED: REST
THUR: BACK
FRI:CHEST
SAT: BIS/TRIS
SUN:REST LOL!
During my workouts I go heavy enough that my bis/tris get worked on chest/shoulders and back day. These are much smaller muscle groups and do not require the same load as the major body parts.
I would try. MON: LEGS
TUES: SHOULDERS
WED: REST
THUR: BACK
FRI:CHEST
SAT: BIS/TRIS
SUN:REST LOL!
We know that ideally a muscle should have 72 hors rest before it is trained again, although this isnt always the case. Quite simply identify the muscle that are being worked for an exercise and dont work them again the next day. Ideally two days. For example if you were benching on a monday and you were giving it som eso tgo speak then training triceps the next day is out of the question. However if you only performed flyes then it would be feasable(feasible, f**k knows) to train triceps the following day.
ASTRAL FITNESS
New member
Thanks for the advise guys!
Cackerot69
New member
Why do you want to train 5 times a week?
ASTRAL FITNESS
New member
long time no see!! cause it has worked great for me cutting while bulking when I eat enough in the past and I'm bored with my 3 training days per 10 days winter bulking plan that put 17 solid pounds on but also about 4 pounds of fat. time to hit the beach a bit more conditioned.
Daeo
Well-known member
Here's how I work my week:
Monday-Legs/8 sets for quads/6 sets for hamstrings
Tuesday-Off
Wednesday-Chest and abs/9-12 sets for chest
Thursday-Back/10-12 sets for back
Friday-Off
Saturday-Shoulders and calves/8-10 sets for shoulders and traps
Sunday-Bicep and tricep/6-8 sets for biceps/6-8 sets for triceps
This scheduling works very well for me. It's designed so that supporting muscle groups aren't sore from previous workouts. And example would be having sore biceps during back day. You wouldn't want that. This way I can focus on each muscle group individually and not worry about secondary muscle groups. I keep my rep range in the 6-8 rep range with burnouts my last set...
Monday-Legs/8 sets for quads/6 sets for hamstrings
Tuesday-Off
Wednesday-Chest and abs/9-12 sets for chest
Thursday-Back/10-12 sets for back
Friday-Off
Saturday-Shoulders and calves/8-10 sets for shoulders and traps
Sunday-Bicep and tricep/6-8 sets for biceps/6-8 sets for triceps
This scheduling works very well for me. It's designed so that supporting muscle groups aren't sore from previous workouts. And example would be having sore biceps during back day. You wouldn't want that. This way I can focus on each muscle group individually and not worry about secondary muscle groups. I keep my rep range in the 6-8 rep range with burnouts my last set...
Cackerot69
New member
LOL...i remember you from Show's.
Well, if you progress well on a 5 day split, go ahead and use one.
I would recommend:
Monday - Chest
Tuesday - Back
Wednesday - Off
Thursday - Shoulders/Calves/Abs
Friday - Legs
Saturday - Biceps/Triceps
Sunday - Off
Monday - Repeat Cycle
There is some overlap in this routine, it's really impossible to avoid with high frequency routines. Even though you are progressing with 5x a week, i would definately go with a 4 day split. That's just me, though.
Just a word of caution, this split is not very good:
Mon - Chest
Tue - bIs and TRIs
Wed - shoulders
Thurs - Back
Fri - LEgs
Sorry SuperBabe
Too much overlap.
Well, if you progress well on a 5 day split, go ahead and use one.
I would recommend:
Monday - Chest
Tuesday - Back
Wednesday - Off
Thursday - Shoulders/Calves/Abs
Friday - Legs
Saturday - Biceps/Triceps
Sunday - Off
Monday - Repeat Cycle
There is some overlap in this routine, it's really impossible to avoid with high frequency routines. Even though you are progressing with 5x a week, i would definately go with a 4 day split. That's just me, though.
Just a word of caution, this split is not very good:
Mon - Chest
Tue - bIs and TRIs
Wed - shoulders
Thurs - Back
Fri - LEgs
Sorry SuperBabe
Too much overlap.
ASTRAL FITNESS
New member
Monday-Legs/12 sets for quads/6 sets for hamstrings
Tuesday- Chest and abs/ 12 sets for chest
Wednesday-Back/ 12 sets for back
Thursday-Bicep and tricep/6-8 sets for biceps/6-8 sets for triceps
Friday- Shoulders and calves/8-10 sets for shoulders and traps
Saturday- off
Sun-off
Thanks Daeo this is what I'm going to try for 8 weeks.
Soreness is rarely an issue after 17 years of training unless my volume goes too high (above 20 sets for large muscle groups for example). Thanks everyone else for all your input too
Tuesday- Chest and abs/ 12 sets for chest
Wednesday-Back/ 12 sets for back
Thursday-Bicep and tricep/6-8 sets for biceps/6-8 sets for triceps
Friday- Shoulders and calves/8-10 sets for shoulders and traps
Saturday- off
Sun-off
Thanks Daeo this is what I'm going to try for 8 weeks.
Soreness is rarely an issue after 17 years of training unless my volume goes too high (above 20 sets for large muscle groups for example). Thanks everyone else for all your input too
K
Kryp2o
Guest
Cackerot69 said:
I got to agree with this. What about recovery time that's most important ?
ASTRAL FITNESS
New member
Mucho Gracias on the thought , but when it comes to conditioning 5 days can't be beat for me...my whole life I've been on a mock 5 day scedule for wrestling, football, lacrosse and powerlifting and rec. bodybuildig aka muscle sculpting which I guess you could call year round in season training... recovery is good, but I'm not shooting for the Olympia or crushing cervical disks with mind boggling weight (hopefully), but for overwhelming conditioning which carries with it euphoria! The body can be conditioned to flaunt chronic recovery, but there is always a breaking point. I know!
