Please Scroll Down to See Forums Below Hi guys hope someone can help me with a routine, at the moment i am cutting as i am going on holiday soon but after that i really want to concentrate on putting on some good muscle size. My ideal goal is to achieve a bodybuilders phsique rather than lookin like a powerlifter. Would it be best following a 5 x 5 routine for a few months to add some mass then follow a hypertrophy style routine to add some muscle with good asthetics? Just a little stuck as how to plan this really.
Need advice on a bulk routine?
- Thread starter ddp08
- Start date
yea do the 5x5. im on it and its going better than expected
Yeah ill go for that then, you look to be lifting some great weights there, do you just focus on doing compound exercises and leave out the isolation work? i was thinking of leeaving them out and focusing on getting my big compound lifts right up which will bring me some good size. Your in great shape by the way, thats the sort of physique id like to get to
Eat 1.5g protein per pound of body weight. Loads and loads or protein...and train hard using compound movements.
That is bulking...it isn't in the tiny exercises or rep ranges.
That is bulking...it isn't in the tiny exercises or rep ranges.
+1 for what bfoldthetruth said, you wont get big without eating. Lifting heavy does help though.
I have only been doing compound exercises as per the 5x5 and its gotten me stronger and bigger. Im mainly doing this to get my big lifts up so when i focus on speed/endurance I can afford to lose 20lbs on the big lifts and still be a fucking monster haha
Agree witht he compund bit but rep range is everything when training for size. 8-12 has been shown numerous times, in many journals and literature as the best rep range for muscle growth. training 1-4 reps will get you very strong and of course add some muscle, but training 8-12 is far superious for this goal. Diet is massive but you have to get both right to reach your potential.
You can go ahead and do the 5x5 to build some strength, changing routines keeps your body guessing. However, you will see the best gains in muscle size on a bodybuilding split.
Good luck.
i find alternating rep ranges any where from 1-20 is what works best for me to add mass and stregnth. sticking with any tight range slows my progress drastically.
here is my new routine i just worked out. im starting it tomorrow. i made it for bulking.
day 1
flat db press 3 sets
stand bb press 3 sets
dips 3sets
rev grip press 3 sets
day 3
deads 3 sets
bent rows 3 sets
tbar 3 sets
shrugs 4 sets
chins 2 sets
day 5
squats 3 sets
leg curl 4 sets
leg ext 2 sets
stand calf 3 sets
here is my new routine i just worked out. im starting it tomorrow. i made it for bulking.
day 1
flat db press 3 sets
stand bb press 3 sets
dips 3sets
rev grip press 3 sets
day 3
deads 3 sets
bent rows 3 sets
tbar 3 sets
shrugs 4 sets
chins 2 sets
day 5
squats 3 sets
leg curl 4 sets
leg ext 2 sets
stand calf 3 sets
In the end...it really won't matter much. Your genetics will give you what your genetics will give you. I haven't been over 5 reps in the squat in a long long time and my legs are about 30". I also have some veins and cross-striations in them. I've always had the cross-striation and had lean legs.
I hardly ever go over 5 reps on any exercise (except arms) and I tipped the scale this morning at 293 lbs.
People see pictures of powerlifters and say that they are not big. Those people have never seen REAL top of the line powerlifters before. 33" thighs, 22" arms, huge freaking chests, traps that their shirts cant fit, erectors that look like a vertical set of arms. And don't get me started on top strongmen.
All in all...big people are going to be big if they eat and train hard. Till you have eaten and trained big and hard for many many years and laid a HUGE foundation...forget about if you should be doing 5's or 10's. Just get in the gym and pick a set of reps and train freaking hard.
good shit here...
finaldays20
New member
ddp08 you're right to be in doubt, but take a look at How Celebrities Lose Weight - Celebrity Diets, Workouts, & Weight Loss Secrets! and find some simple tips on how to stay fit without much effort 
JDid23
New member
finaldays20, you're right.
Now that i know how, Charlize Theron (my first guess would be a dude) loses weight i will apply it to my training. Hell, maybe you just solved everyones problem on these forums. Everytime someone goes to EF, they should be transfered directly to the link you just posted so they know how Charlize Theron loses weight
Now that i know how, Charlize Theron (my first guess would be a dude) loses weight i will apply it to my training. Hell, maybe you just solved everyones problem on these forums. Everytime someone goes to EF, they should be transfered directly to the link you just posted so they know how Charlize Theron loses weight
slimjim1985
New member
I have just started a 5x5 program. As for bulking....There is one SIMPLE ANSWER to diet. Its called G.O.M.A.D.
Gallon Of Milk A Day for a month. not 5 or 6 gallons a week, 7! I swear by milk. It truly is White Gold or White Magic
Gallon Of Milk A Day for a month. not 5 or 6 gallons a week, 7! I swear by milk. It truly is White Gold or White Magic
I miss milk being sold by the gallon. I miss where milk will last for more than 2 days before going spoiled too...
Agreed with some very good points made there. Of course powerlifts, strongmen and weightlifters are big people but if we are talking about pure muscle building then bodybuilding rep ranges are the best for that goal. Genetics aside, BBing rep range will give you the most bang for your buck if bigger muscles are what you are after.
only reason i wouldnt do 5x5 for bulking is it gets very repetetive and boring, if your the kinda person who finds it boring then you may not like it, saibot, gladiator, desmond and several other members including me have found the 5x5 too boring. Iv always heard good things about the squats and milk routine, and max-ot is a heavy strength based routine with the same strength gains + calories = mass style as the 5x5...
I have being working on the 5x5 for 2 months and it made great results. Thoough 1. started getting boring after a while and 2. i have being feeling pain on my lower back so i quit it after 2 months, started a split of chest///bi, back/tri, Legs and shoulders different days. My program still includes bench press, squats, barbell row deadlifts and military but with some other additional exercises. the repetitions moved up from 5 to 6-8 and i roate between the other exercises like for chest i once do incline barbell the next incline dumbells etc. I will proceed with this program till December to give a little definition to my body and then start 5x5 for another 2 months.
Im on week 9 of the 5x5 and still making PR's.
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