Looking for a new bulking routine...

[powerhawk]

I've been doing a 2 day split, legs back abs, then chest shoulders arms, twice a week. I've been doing this for a while, and my strength gains have slowed.

I'm trying to clean bulk, with size and strength gains.

I'm trying to decide between:
A) switching to a higher volume, one session per bodypart a week split
B) a hybrid routine, with 1 5x5 power day and a 3 day BB split
C) Madcow's linear
D) Madcow's dual factor

(My stats: 170, 9% BF, 215 bench, 310 squat, 365 deadlift)

Thanks for your help

 

[sugashane]

Either madcow workout seems to give good results. I prefer H.I.T. taining. High volume and double splits never worked well for me. Just keep in the basic movements and your lifts should keep rising.

 

[ceo]

I've been doing a 2 day split, legs back abs, then chest shoulders arms, twice a week. I've been doing this for a while, and my strength gains have slowed.

I'm trying to clean bulk, with size and strength gains.

I'm trying to decide between:
A) switching to a higher volume, one session per bodypart a week split
B) a hybrid routine, with 1 5x5 power day and a 3 day BB split
C) Madcow's linear
D) Madcow's dual factor

(My stats: 170, 9% BF, 215 bench, 310 squat, 365 deadlift)

Thanks for your help

170 eh? How tall?

You say you've been "doing this a while" - how long is "a while"?

 

[powerhawk]

I meant I had been doing that routine for a while... about 4 months. I'm 5'11.5"


Lol, I like the quote you've got there. "The downside of being better than everyone else, is that people tend to assume you're pretentious."

 

[ceo]

I meant I had been doing that routine for a while... about 4 months. I'm 5'11.5"


Lol, I like the quote you've got there. "The downside of being better than everyone else, is that people tend to assume you're pretentious."

How many years you been working out?

I'd probably go with the linear 5x5, and start eating a lot more protein. High protein, low to moderate carbs and moderate (good) fats. Shoot for 2 grams protein per pound of bodyweight.

Doesn't sound like you're the type to put on fat easily. As long as your activity level is high enough, you should be fine. Do you do any cardio? Maybe 20-45 minutes on your days off of HIIT or even some brisk walking if you just want to keep fat off.

 

[powerhawk]

I've been working out for 1 year seriously. Before that I had done all machines eating at maintenance, for 30 mins 3 times a week. I did that for almost a year without changing my routine, believe it or not.

Anyway, my caloric intake stays around 3500kcal/day. I would eat more, but I want to take it slow, the CR theory and other shit that says eating a ton is bad for your health rings in my head. Still, I have managed to gain 20 pounds in the last 6 months.

The main thing I am worried about is whether or not doing a program like 5x5 will keep my arms/chest/shoulders growing in proportion to the rest of my body, since they are used to more volume. Especially shoulders, since the 5x5 only does military press once a week.

 

[ceo]

I've been working out for 1 year seriously. Before that I had done all machines eating at maintenance, for 30 mins 3 times a week. I did that for almost a year without changing my routine, believe it or not.

Anyway, my caloric intake stays around 3500kcal/day. I would eat more, but I want to take it slow, the CR theory and other shit that says eating a ton is bad for your health rings in my head. Still, I have managed to gain 20 pounds in the last 6 months.

The main thing I am worried about is whether or not doing a program like 5x5 will keep my arms/chest/shoulders growing in proportion to the rest of my body, since they are used to more volume. Especially shoulders, since the 5x5 only does military press once a week.

What about your legs? Don't you want them to grow in proportion too?

The body grows quickest and best as a whole. It's hard to keep everything in proportion all the time. Usually growth happens in spurts, then your body adjusts to the new weight gain over a period of time. It actually fights it, and you need to keep pushing (caloric surplus) to sustain the growth.

Things rarely happen as perfectly as we would like them to, so just keep adding mass through compound lifts and eating a lot of protein. You'll get there. You already put on 20 lbs. The gains will happen a bit slower from now on, especially without radical changes (mostly diet).

 

[powerhawk]

I figure my legs will grow very well squatting 3x a week. I'll start 5x5, see where I am in 4 weeks, and go from there.

Here's the prog I built:
Mon:
Squat 5x5
Bench 1x5
Row 1x5
Dips 5x5 (tricep style)

Tues:
Squat 5x5, light
Deadlift 1x5
Military 5x5
Pullups 5x5

Fri:
Squat 1x5
Incline Bench 5x5 (I would be screwing a bit here w/ the program with this... what do you think?)
Row 5x5
1x20, 1x10 Upright Row (Rep scheme from Bill Starr)
1x20, 1x10 Curls


I'm not sure where I could fit cleans or power shrugs in, or even if I should or not.