More Bulking Advice

[Lestat]

I know I have posted something similar in the past, but I think my questions are more precise now.

1) How many times per week should I train my:
Chest
Back
Bis
Tris
Shoulders
Legs

2)My goal is to add size: How many reps should I shoot for per set? How many sets per muscle should I shoot for in one workout?

I think I have my diet under control thanks to everyone's advice. Now I just need to be sure I am focsed in the gym.

I am 6'2" 185lbs as of this week (was 162lbs 6 mos ago).
Bench 190lbs 1 rep.. 185 twice... 135 15 times.

25 years old

Supplement with creatine, glutamine, protein.

Thanks
Brian

 

[diamonddiceclay]

I know I have posted something similar in the past, but I think my questions are more precise now.

1) How many times per week should I train my:
Chest
Back
Bis
Tris
Shoulders
Legs EACH PART ONCE

2)My goal is to add size: How many reps should I shoot for per set? How many sets per muscle should I shoot for in one workout?low heavy reps are best if you are on gear-otherwise, not

I think I have my diet under control thanks to everyone's advice. Now I just need to be sure I am focsed in the gym.

I am 6'2" 185lbs as of this week (was 162lbs 6 mos ago).
Bench 190lbs 1 rep.. 185 twice... 135 15 times.

25 years old

Supplement with creatine, glutamine, protein.

Thanks
Brian

 

[needsize]

When I'm bulking, I generally train each bodypart 1x per week, but with the intensity I put into each workout, that's all my body can handle.
As far as reps and sets, I aim for 3-5 sets of 5 reps to begin with, then 3 sets of 6-8 reps, then 2-3 sets of 8-10 reps. This way you are hitting both fast and slow twitch musce fibres in every workout, which will maximize your gains.
for total number of sets, a lot depends on the intensity you put into every set, but I generally recommend 6-8 sets for smaller muscles, like bi's/tri's, and 10-12 for larger ones like back or chest. My quads respond well to lower numbers of sets, ie, 7, but everyone is different.

 

[visions]

As far as reps and sets, I aim for 3-5 sets of 5 reps to begin with, then 3 sets of 6-8 reps, then 2-3 sets of 8-10 reps. This way you are hitting both fast and slow twitch musce fibres in every workout, which will maximize your gains.

I don't understand??

You do this for one bodypart each day with different excercises?? Like say incline bench for 3-5 sets of 5 reps then Flat DB for 3 sets of 6-8 reps and then 2-3 sets of 8-10 reps for cable crossovers??

Thanks

 

[needsize]

Here's a sample routine for chest:
flat bench 3 sets 5 reps
incline dumbell press 3 sets 6-8 reps
incline dumbell flyes 3 sets 8-10 reps

I should have been more specific that that I meant on 3 different exercises

 

[Welsh power house]

mass.....right, reps of 6-8 3 sets each exercise. Do only 2-3 exercises pere bodypart and no more than 3 days a week.
3 meals a day, 3 snacks and a protein shake or two.
Creatine monohydrate 5-10 gs a day.

Keep your cruise control on, stress burns cals like a muthafucker! Keep other sports to a minimum....at least until you gain what you wnat to gain....believe me when im playing rugby its hadr enough to maintain weight, let alone gain it!

My routine is:

day 1:

bench press 3 sets
incline press 3 sets
close grip bench press 3 sets
pushdowns 3 sets
bench dips 3 sets

day 2:

squats 3 sets
leg curls 3 sets
calf raises 3 sets
barbell curls 3 sets
d/b curls 3 sets
preacher curls 3 sets

day 3:

deadlifts 3 sets'
bb rows 3 sets
pulldowns 3 sets
d/b press 3 sets
laterals 3 sets
shrugs 3 sets


i do ab work on the workout that i have most energy left, usually after legs and biceps.

Dont worry too much about a little added body fat...naturally you are going to gain a little b/f whilst bulking from the huge food amounts ur eating.

Try to add weight to most exercises as often as you can, but keep form quite strict. Train hard, eat loads, rest well and my friend your body has no option but to grow!!!!!

Good luck mate