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Newbie Bulking workout Advice needed

At this stage he doesn't need a split; he needs the basics.

The reason for someone to move to a split is that the workload for a whole-body workout becomes too high for a single session. This doesn't happen for a newbie since he doesn't yet know how to strain and drain the CNS. Splits come later and are not efficient for a newbie.

The Rippetoe is your best bet once the trainer-sessions run out.
 
Unit 2005 said:
The best way to put on weight i to follow a split routine IMO. Its worked far better for me than a 5x5 type routine, which is brilliant for strength, but not as good for muscle mass.

Very true what people are saying, if your diet aint full of protien & cals then all the training in the world wont help much.

Id follow a routine like this:-

Monday - Chest & Tris

Bench press 4 x 6-10
Incline press 4 x 6-10
Dips 4 x 8-12
Close Grip bench 4 x 8-12
Skull crushers 4 x 8-12

Tuesday & Thursday- Legs & Abs

Squats 5 x 6-10
Leg Press 5 x 6-10
Leg Extensions 5 x 8-12
Leg Curls 5 x 8-12
Calf raises 5 x 8-12
Hanging leg raises 5 sets
Crunches 5 sets

Wednesday - Shoulders & Biceps

Military press 4 x 6-10
Dumbbell or smith machine press 4 x 6-10
Lateral raises 4 x 8-12
Barbell Curls 4 x 6-10
Dumbbell curls 4 x 8-12
Wrist or reverse curls 4 x 15-20

Friday - Back

Wide grip chins 4 x 8-12
Barbell rows 4 x 6-10
Cable rows 4 x 8-12
Lat pulldowns 4 x 8-12
Barbell shrugs 4 x 8-12
Bent laterals 4 x 12-15


Many people on here wont advise a similar routine, but this is has far more relevence for a bodybuilder who wants to put on size. 5x5 training is great for strength and i do alot of low rep work myself, but my main aim is muscle size, shape and bodybuilding.....this is pretty much the exact routine i use to puton quality mass (with a massive amount of protien!).

Use creatine. You shouldnt be on a mass gain programme without it. 5 grams before, 5 grams after you train. Along with 20-30 grams whey before you train and another 30-40 grams whey after, mixed with 50-100 grams of simple carbs (dextrose, glucose, maltodextrin).

Dedication is the key to bodybuilding. Consistency pushing yourself to train hard, constently pushing harder each session to add that little bit extra weight to the bar....then gulping down all that food.

Hope this helps, and good luck with your training.

he's a beginner, and this is way too much work for him. It's nonsense. Just stick with the 3x5 routine, eat alot, and rest alot. Simple as that.
 
Sarge_ said:
I bet I could do that twice a day with 17.5 almonds pre workout and a half gallon of honey.
orb, you need to bump that down to 17.25 almonds if you don't want to get fat. 17.5 almonds is fine if you want to be a fat powerlifter like all the guys on this forum, but if you want to get that toned, Jake Gyllenhaal in Brokeback Mountain look, you need to go with 17.25.
 
Cynical Simian said:
orb, you need to bump that down to 17.25 almonds if you don't want to get fat. 17.5 almonds is fine if you want to be a fat powerlifter like all the guys on this forum, but if you want to get that toned, Jake Gyllenhaal in Brokeback Mountain look, you need to go with 17.25.

How many for the Brandon Lee/Daniel Craig look???
 
JKurz1 said:
finally convinced me...proto is a complete troll......

He's a trolling douchebag! You can't take away from his excellent accounting methods as treasurer though. Every penny accounted for.
 
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