pull/push/legs bulk 100% natural need feedback

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, ianjay, stuward

Post Reply
fqqs
Rookie
Rookie
Posts: 25
Joined: Fri Nov 11, 2011 12:17 pm

pull/push/legs bulk 100% natural need feedback

Post by fqqs » Fri Nov 11, 2011 12:19 pm

what do you think about this routine:

4x6 straight sets (+low rep warmup)

Mon - PULL
  • Deadlifts 4 x 6
  • Rows 4 x 6
  • Wide pullups 4 x 10
  • Curls 4 x 6,8,10,12
  • W.crunches (db behind head,laying on a bench) 3 x 15
Wed - PUSH
  • Flat bench 4 x 6
  • Military press 4 x 6
  • Chest dip 4 x 10
  • Skullcrushers 4 x 6,8,10,12
Fri - LEGS
  • Front squat 4 x 6
  • Bulgarian split squat w/ db's 4 x 10
  • Leg curls 4 x 6,8,10,12
  • Hanging leg raise (nearly straight legs, not fully relax abs between reps) 3 x 12
what do you think about that? thank you for any sugestions.

User avatar
Stephen Johnson
Exalted Seer
Exalted Seer
Posts: 2097
Joined: Sun Mar 12, 2006 11:20 pm
Location: New York City

Re: pull/push/legs bulk 100% natural need feedback

Post by Stephen Johnson » Fri Nov 11, 2011 2:48 pm

fqqs wrote:what do you think about this routine:

4x6 straight sets (+low rep warmup)

Mon - PULL
  • Deadlifts 4 x 6
  • Rows 4 x 6
  • Wide pullups 4 x 10
  • Curls 4 x 6,8,10,12
  • W.crunches (db behind head,laying on a bench) 3 x 15
Wed - PUSH
  • Flat bench 4 x 6
  • Military press 4 x 6
  • Chest dip 4 x 10
  • Skullcrushers 4 x 6,8,10,12
Fri - LEGS
  • Front squat 4 x 6
  • Bulgarian split squat w/ db's 4 x 10
  • Leg curls 4 x 6,8,10,12
  • Hanging leg raise (nearly straight legs, not fully relax abs between reps) 3 x 12
what do you think about that? .
What are your training goals?

It looks like a routine that would benefit an advanced intermediate or higher lifter.
Thanks TimD

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: pull/push/legs bulk 100% natural need feedback

Post by Jungledoc » Fri Nov 11, 2011 4:00 pm

I like it. I'm assuming from the title that you are lifting to get bigger.

A couple of suggestions.

First, most people can't tolerate as much volume on DL as on other lifts. 4x6 seems like a lot of DL.

Second, I don't think crunches are a good idea. Lots of other good "core" exercises.

I assume that you change the rep-set scheme from time to time, and that you swap the assistance exercises around once in a while. Otherwise, I've not no particular criticisms.

It would be helpful for us to know your training history and goals.

Welcome.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: pull/push/legs bulk 100% natural need feedback

Post by Oscar_Actuary » Fri Nov 11, 2011 11:25 pm

Stephen Johnson wrote:It looks like a routine that would benefit an advanced intermediate or higher lifter.
Why do you say that?

I think the split leans to that but the lack of lateral delt or rear delt or calf or direct arm or traps work says more beginner -> intermediate. I guess I'm saying the program looks like pure strength with enough volume and rest for growth but lacks isolation

User avatar
Stephen Johnson
Exalted Seer
Exalted Seer
Posts: 2097
Joined: Sun Mar 12, 2006 11:20 pm
Location: New York City

Re: pull/push/legs bulk 100% natural need feedback

Post by Stephen Johnson » Sat Nov 12, 2011 12:12 am

Oscar_Actuary wrote:Why do you say that?
With one exception - the deadlifts on the pull day works the legs as well as the upper body pulling muscles - the bodyparts are worked only once per week in fqqs's routine. Training a bodypart once a week wouldn't work well for a beginning/early intermediate lifter who wants to bulk up, unless he's a freak of nature or is on something. Advanced lifters - Kenny Croxdale and Matt Z, members of this forum comes to mind - can make gains by working bodyparts once a week. Matt Z uses a push/pull/legs split, although I'm not sure of the exercises that he uses. Based on his postings in the Personal Best topic, Matt must be dong something right.
Thanks TimD

fqqs
Rookie
Rookie
Posts: 25
Joined: Fri Nov 11, 2011 12:17 pm

Re: pull/push/legs bulk 100% natural need feedback

Post by fqqs » Sat Nov 12, 2011 2:54 am

thanks for your response

sorry I didnt post any stats&info


im 5 7 height 165lbs , 2 years training experience. want to gain muscle&strength without adding too much fat. diet: 200g protein, almost 400g carbs (whole grains, veggies, some fruits), 95g fats

my stats: bench 90kg x 4, front squat 90kg x 6, deadlift 140kg x 6 (overhand grip) , military press 46kg x 6

as for deadlift, which rep scheme do you suggest?

User avatar
Wouter
Associate Member
Associate Member
Posts: 551
Joined: Sun Sep 03, 2006 4:52 am
Location: Antwerp, Belgium

Re: pull/push/legs bulk 100% natural need feedback

Post by Wouter » Sat Nov 12, 2011 6:43 am

What you're doing looks a lot like this: http://www.t-nation.com/free_online_art ... ge_edition

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: pull/push/legs bulk 100% natural need feedback

Post by Oscar_Actuary » Sat Nov 12, 2011 1:00 pm

Stephen Johnson wrote:
Oscar_Actuary wrote:Why do you say that?
Training a bodypart once a week wouldn't work well for a beginning/early intermediate lifter who wants to bulk up, unless he's a freak of nature or is on something.
good point.
thanks

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: pull/push/legs bulk 100% natural need feedback

Post by Oscar_Actuary » Sat Nov 12, 2011 1:04 pm

fqqs wrote:thanks for your response

sorry I didnt post any stats&info


im 5 7 height 165lbs , 2 years training experience. want to gain muscle&strength without adding too much fat. diet: 200g protein, almost 400g carbs (whole grains, veggies, some fruits), 95g fats

my stats: bench 90kg x 4, front squat 90kg x 6, deadlift 140kg x 6 (overhand grip) , military press 46kg x 6

as for deadlift, which rep scheme do you suggest?

What is your training history? Your lifts look like you have done this for a bit.
What progression are you using ? Did you exhaust linear gains?

User avatar
Stephen Johnson
Exalted Seer
Exalted Seer
Posts: 2097
Joined: Sun Mar 12, 2006 11:20 pm
Location: New York City

Re: pull/push/legs bulk 100% natural need feedback

Post by Stephen Johnson » Sat Nov 12, 2011 3:14 pm

fqqs wrote: my stats: bench 90kg x 4...military press 46kg x 6
You might want to work on your military press - benching almost twice as much as you can military press is a horizontal/vertical push disparity.The ratio should be at least 3:2 bench:military. That would get you to 60kg on military presses

Like Oscar, I would like to know the types of routines that you were using the past two years. Also, what was your starting weight (and bodyfat percentage, if you know it)?

Overall, though, you're doing OK. You can give your routine a shot for a couple of months and see what happens. Welcome aboard.
Thanks TimD

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: pull/push/legs bulk 100% natural need feedback

Post by Jungledoc » Sun Nov 13, 2011 2:52 am

And your age!
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Post Reply