Strictly Compound exercises when bulking

[Eminem]

I am in my bulking phase but was curious if it would be more benficial to stick with just compound lifts or heavy lifts rather then say side laterals and hammer curls etc... if so why

 

[rjl296]

- post your split , exercises and sets and give us some info - age, weight height ysr training etc.
in general stick to compounds

 

[Eminem]

I am 22, 5'10, 185lbs, I am looking to bulk obviously diet is the main thing but a good routine is also needed i like the 4 days a week but maybe am doing some un-needed exercises, let me know what you think.

Routine
day 1
Shoulders
Military Press 3 sets of 10,8,6
Side laterals 3 sets of 15,12, 8-10
Bent laterals 3 sets of same as above

Biceps
barbell curls 4 sets of 8-10
incline db 3 sets of 6-10
hammer curls 2 sets failure

day 2
Legs
Squats 4 sets 6-10
Leg Press 3 sets 6-8
Sldl 3 sets 8-12
seated calve raises 4 sets 8-15

day 3-off

day 4
chest
incline press 4 sets 6-12
bench press 4 sets 6-12
flyes 3 sets 8-15
cables failure

triceps
skill crushers 3 sets 6-10
dips 3 sets failure
pushdowns 2 sets 10-12

day 5
back
pulldowns 3 sets 8-10
seated rows 3 sets 8-12
bent over rows 3 sets 6-10
deadlifts 3 sets 6-10

 

[jeremys]

might have a little too much volume on chest day, in my opinion. also, put deadlifts at the beginning of your back workout. otherwise, your split looks good to me

 

[needsize]

Decent split, you wont be able to do "all" compound exercises, but do as many as you can. A few thoughts on your routine, ditch the hammer curls for preachers, I'd cut the volume on chest day and throw the cable flyes FAR AWAY, if you wanna do flyes use dumbells, and I'd put the deads at the beginning of your back workout and drop the reps a bit, heavy sets of 5-6 reps are safer as it's easier to maintain form, and are plenty to stimulate growth

 

[Eminem]

should I cut the reps down to say 6-8 on all exercies?

 

[rjl296]

maybe on the compound exercises, or the first exercise for each bodypart. but its up to you, looks good

throw the cable flyes FAR AWAY

that's a good idea too

 

[needsize]

should I cut the reps down to say 6-8 on all exercies?

I wouldnt say that, for myself I've found its the most efficient to hit both high and low reps in the same workout.
Heres an example
Chest
flat bench 3x5 reps
incline dumbell press 3x6-8 reps
incline dumbell flyes 2-3 x 8-10 reps

This way I hit heavy low reps along with higher ones, awesome for building size and strength at the same time

 

[Eminem]

do you guys for example say chest, do your movements slowly to really feel the burn or it for explosive, I find it hard with heavy weights to really contract the muscles, especially in my back when doing bent rows. Maybe if i slowed right down it would be more effective?

 

[DrBones]

I like to try and push the weight explosively up as fast as I can, and try to lower the weight at a slow and controlled pace....
Works for me...

 

[Him1]

Looks very good overall. Just drop the flyes and the tri pushdowns in favor of heavy close grips(if joints permit). Imo, nothing replaces close grip bench presses for triceps mass,

 

[Eminem]

would close-grips work well on chest day, I know primary stress is on the triceps but would that be over doing my chest? also when doing close-grip elbows close to your sides or should they flare out as usual just closer-grip?

 

[skaman607]

close to the sides, thats the best way to hit the triceps

 

[JoBu]

A few thoughts on your routine, ditch the hammer curls for preachers, I'd cut the volume on chest day and throw the cable flyes FAR AWAY, if you wanna do flyes use dumbells, and I'd put the deads at the beginning of your back workout and drop the reps a bit, heavy sets of 5-6 reps are safer as it's easier to maintain form, and are plenty to stimulate growth

I agree on chest day comments...maybe pick a signle movement and do 4 sets then 2 sets of a coupld others and rotate (incline, decline, flat) which you do 4 sets of each week. Flyes are nice to get a stretch at the end of a workout, but use dbs if you really want to do them. Deads...yep.

As for ditching the hammers, I'm under the impression that hammers hit the muscle under your bi (or another part of the bi) and that preachers wouldn't serve the same purpose. I don't disagree with doing preachers just think you might want to consider keeping either hammers or reverse curls in there at least once in a while.

JoBu

 

[needsize]

You're right about where the hammers hit, but at the same time you could pound that area all day and never notice a difference in your arms, especially on the measuring tape. I would suggest sticking to the major mass builders, and worrry about stuff like that when you've got some huge guns

 

[b fold the truth]

Why would you only use compound exercises when bulking? seems as if they also burn the most calories...

B True

 

[rjl296]

Why would you only use compound exercises when bulking? seems as if they also burn the most calories...

B True

agreed, always use compound movements.