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PostPosted: Thu Jan 24, 2013 7:08 pm 
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I am 16 years old, 160 lbs, 5'8". I've been working out on and of for probably 2-3 years. I'm thinking about starting this routine that I've seen several times on this forum. It's called The Nygmen Body Bulk Blast:



[quote]Day 1
*Front squats - ramp up to a 5 rep max 1 or 2 work sets
*DB or BB Flat bench - ramp up to a 5 rep max, 2 or 3 work sets
*DB or BB Incline - ramp up to a 5 rep max, 1 or 2 work sets
Lateral raises - 3 or 4 sets of 8-12 reps
Pushdowns - 3 or 4 sets of 8-12 reps
cable or DB flies if your feeling peppy.

Day 2
*Deads or Rack pulls - ramp up to a 5RM - 1 work set (MAYBE 2 worksets)
*Tbar or BB rows - sets of 8-12 reps, 3 or 4 work sets
Pulldowns or chins - sets of 8-12 reps, 3 or 4 work sets
DB rows - sets of 12-20, 1 or 2 work sets
Curl variation - sets of 8+ reps, 2 or 3 sets total
Different curl variation - same

Day 3 (Take an off day between day 2 and 3)
*Back squat - ramp up to 5RM - 3+ work sets
*Leg Press - sets of 8-25 - 2 or 3 work sets
any other leg assistance, high rep work
---*** See Pete's comments in post 4***---

Day 4
*OH press - ramp up to a 5RM, 1-3 worksets
Lateral Raises - same as before
Rear delt work - same as lateral raises
*BB row - Same as before
Close grip bench
curl variation
*Shrugs - sets of 15-25, as heavy as humanly possible, 1 or 2 work sets


* = look to add weight to each lift as fast as possible. 5lbs a workout, 10 if you can. But shoot for no less than 10lbs a month if you can. Push yourself, but keep form.

EDIT: I forgot skull crushers because they murder my elbows, but throw them in on day 1 or 4.

EDIT 2: For the iso/assistance/non-stared work, start with a weight that is challenging for 8 reps, try and add reps each workout, once you can can 12 reps, instantly move up the weight. So, if week one you hit 9 reps with some DB curls with 30lbs, and week 2 you hit 12 reps, week 3 you are going to want to be using the 35lbs dumbells.[quote]






What do you guys think of this routine? Is it a good overall way to bulk up and get stronger? Would you say it is for more advance lifters or is it ok for someone of my fitness level?


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PostPosted: Thu Jan 24, 2013 7:55 pm 
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he was strong
he had size
he had defintion when he cut

he ate a lot.

it's a great routine for those goals.

* ps. based on anecdotal evidence


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PostPosted: Thu Jan 24, 2013 8:12 pm 
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By "he" I'm assuming that your referring to this "Nygmen" guy?


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PostPosted: Thu Jan 24, 2013 9:34 pm 
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aka this guy

viewtopic.php?f=3&t=5284


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PostPosted: Thu Jan 24, 2013 10:22 pm 
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If most of us didn't think it was an acceptable approach, it wouldn't be on the forum.

Nygmen is a strong, smart, knowledgeable, articulate guy (oh yeah, strong, too) whom we all miss and wish would turn up here again. If you are him in troll's disguise, please come out in the open. If you are not him, just use his template and let us know how it goes. If you need to change it, he won't be offended.

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PostPosted: Fri Jan 25, 2013 7:07 am 
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Ah, I believe it was myself that coined the name "Nygmen Body Bulk Blast". That guy was great, miss having him around


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PostPosted: Fri Jan 25, 2013 8:58 am 
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You might want to start with the least number of sets recommended. It's kind of high on the volume and advanced. It's a great routine though. You can maybe increase sets later as you advance. Unless of course you already know that you need that kind of volume. It should be a nice even mix of size and strength.


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PostPosted: Fri Jan 25, 2013 11:35 am 
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gmen is still posting over on the nation.

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PostPosted: Fri Jan 25, 2013 3:57 pm 
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The traitor!

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PostPosted: Fri Jan 25, 2013 9:21 pm 
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he's always posted there doc.

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PostPosted: Sat Jan 26, 2013 4:26 pm 
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Still.

PM him over there, and tell him that we're talking about him. We won't say anything nice about him until he turns up back over here.

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PostPosted: Sat Feb 09, 2013 10:09 pm 
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Thanks for all the responses. I have a couple questions though. What exactly does "ramp up to 5 rep max" mean? Does that just mean keep doing reps of 5 while adding weight for each set? And what exactly do the work sets mean? Does that just mean that your supposed to do 1 or 2 warmup sets before?


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PostPosted: Sat Feb 09, 2013 10:16 pm 
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Ramping means to add weight with each set. If your planned top set was 100#, you might do 60, 70, 80, 90, 100 for example. Normally you want equal steps of about 10-15% between them. Work sets are the ones done after the warm up.

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Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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PostPosted: Sat Feb 09, 2013 10:47 pm 
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So if it says 2-3 work sets, how many warmup sets should i do?


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PostPosted: Sat Feb 09, 2013 10:49 pm 
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Whatever you need. The heavier the weight, the more you will want to warm up.

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Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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