I've already posted the routine my trainer has me doing; it didn't impress people too much.KPj wrote: Why don't you tell us what your doing, training and diet wise already, and i'm sure you'll get some great advice. Other guys here are better versed than me to give you advice on bullking up but i'm sure all the answers will be quite similar anyway - eat big and lift big :)
I've changed it up a little since, it's currently along the lines of this:
Day 1
1. Shoulder Press (dumbbell)
2. Seated Rear Lateral Raise (lever)
3. Incline Lateral Raise (dumbbell)
4. Front Raise (dumbbell)
5. One Arm Rear Delt Row (cable)
6. Lateral Raise [standing] (lever)
7. Skull Crusher (barbell)
8. Close Grip Bench Press (barbell)
9. Pushdown [one arm] (cable)
*. Three different exercises for abs.
Day 2
1. Iso-Lateral Low Row (lever)
2. Front Pulldown (cable)
3. Straight Back Seated Row (cable)
4. Straight Arm Pulldown (cable)
5. Deadlift (barbell)
6. Shrug (barbell)
7. Wrist Curl (barbell)
8. Reverse Wrist Curl (barbell)
9. Hammer Curl (dumbbell)
*. Three different exercises for abs.
Day 3
1. Bench Press (dumbbell)
2. Incline Bench Press (dumbbell)
3. Decline Bench Press (barbell)
4. Pullover (dumbbell)
5. Standing Fly/Crossover (cable)
6. Low Fly (cable)
7. Curl (barbell)
8. Curl [one arm] (cable)
9. Concentration Curl (dumbbell)
*. Three different exercises for abs.
Day 4
1. Squat (barbell)
2. 45° Leg Press (sled)
3. Lying Leg Curl (lever)
4. Iso-Lateral Leg Extension (lever)
5. Hip Abduction (cable)
6. Hip Adduction (cable)
7. Horizontal Calf Extension (lever)
8. Seated Calf Raise (lever)
9. Tibia Dorsi Flexion (lever)
*. Three different exercises for abs.
I try to train on a daily basis, but time constraints usually limit me to 4-5 times a week, in addition to 1-3 days of cardio. Mostly 3 sets of 10 reps for everything, but I will on occasion throw in a fourth set of something that I feel needs extra work. The exception is that I've been doing 30 reps per set for calf extension, and 15 for both calf raises and tibia dorsi flexion. Although I don't entirely know, is higher volume for calves a good idea?
I'm also in the process of cutting down my routine to only 8 exercises per day. As I go to the gym fairly late, I do not always manage to finish before closing time. This means combining the leftovers with the next day's workout, or accumulating them for several days, and then dedicating a separate "catch-up" day. The first thing to go would be the leg extension, one or two shoulder exercises (hence I ask if just the shoulder press is enough to hit both heads), and something from my chest day (hence the question about the decline/flat press). I would then move shrugs to my shoulder day, and potentially add incline shoulder raises for my serratus anterior if I end up getting rid of two exercises instead of one.
As for diet, I don't really keep track of the amounts - just eat frequently, eat lots, and eat healthy. My staple foods are meat (chicken, beef, ham, fish, pork, fish, turkey, etc), eggs, fat-free + low sugar yogurt, assorted vegetables, LOTS of fruit, and oatmeal. This is then supplemented by other foods eaten fairly often, but not a daily basis: milk, buckwheat, rice, whole wheat bread, etc. I eat constantly, usually anywhere from 5-10 times a day, with each meal being the equivalent of light(ish) meal eaten by someone eating 3 times a day. With the massive amount of meat I consume, I find it reasonable to forgo protein shakes, which I do not particularly like.
I understand this, but it's hard for me to not be lean while eating healthy. I am prone to carrying a little extra fat, and can get up to 15% on completely sloth-like behaviour and a crappy diet. But my body is rather mesomorphic, so as long as I exercise, even if only very moderately, I find that I need a diet unlimited in pizza and ice cream to be around 12-13%. If being very strict about what I eat and training hard, 10-11% seems to be my upper limit, even with lots of carbs and force-feeding.Stephen Johnson wrote: Bulking up while cutting fat is almost impossible to do without chemical assistance. You might consider bulking up to 190# @12-13% bodyfat and then paring down to your desired weight