home bulking routine

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fqqs
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home bulking routine

Post by fqqs » Wed Dec 28, 2011 12:54 pm

3 days a week, go heavy, 1-2 min rest between sets (3 min on dl, bench, squat). good form on each exercise, no cheating. incorporate some cardio 3x a week

pull Monday

deadlift 5x5 (1st and 2nd set are warmup)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (1st and 2nd set are warmup)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10

legs Fri

front squat 5x5 ((1st and 2nd set are warmup)
RDL 4x6-8
walking lunges 4x6-8
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12


what do you think about this routine?

thanks for any feedback!


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Stephen Johnson
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Re: home bulking routine

Post by Stephen Johnson » Wed Dec 28, 2011 1:50 pm

@fqqs:

It's a very good split routine for a lifter who has moved into the upper intermediate stage. Lifters below that level need to train each bodypart at least twice a week to make progress, though.

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Re: home bulking routine

Post by Jungledoc » Wed Dec 28, 2011 4:18 pm

It's a lot. The more I lift, the fewer exercises I do. It's hard to really give yourself to 3 compound lifts every workout. I think you need to be more selective. Of course, if you're doing that, you'll find how "heavy" you can really go and still make it through the workout.

Avoid crunches!

fqqs
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Re: home bulking routine

Post by fqqs » Thu Dec 29, 2011 1:06 pm

ok and i wonder if i can replace deadlift with sumo deadlift (ive got short arms and conventional deadlift is really pain in ass). and also on friday rdl with leg curls (4x6-8)?

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Re: home bulking routine

Post by Oscar_Actuary » Thu Dec 29, 2011 4:10 pm

sure


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Stephen Johnson
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Re: home bulking routine

Post by Stephen Johnson » Thu Dec 29, 2011 11:37 pm

fqqs wrote:ok and i wonder if i can replace deadlift with sumo deadlift (ive got short arms and conventional deadlift is really pain in ass). and also on friday rdl with leg curls (4x6-8)?
The changes that you proposed shouldn't impact your routine that much.

Hopefully, once you settle on a routine, you'll stick with it. It's frustrating watching lifters spend a lot of time designing a routine that they don't end up following.

Good luck

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Re: home bulking routine

Post by fqqs » Fri Dec 30, 2011 3:51 am

I know what you mean. overthinking is a bad think. but I was moving constantly from place to place and had some equipment issue. Ill stick with this routine for a long time I hope.Thanks.

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Re: home bulking routine

Post by Jungledoc » Fri Dec 30, 2011 4:31 am

On the other hand, don't be afraid to tweak and refine your routine as you go along, or to make bigger changes from time to time, but only when you have a good reason!

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Re: home bulking routine

Post by fqqs » Fri Dec 30, 2011 5:59 am

Jungledoc wrote:On the other hand, don't be afraid to tweak and refine your routine as you go along, or to make bigger changes from time to time, but only when you have a good reason!
you mean for example replacing leg curls with GHR etc.? bench press with heavy db press etc

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Re: home bulking routine

Post by Jungledoc » Fri Dec 30, 2011 12:26 pm

Yep. Stuff like that. And like varying your rep-set scheme. Or changing the order of your exercises. Or anything. Keep trying to find better ways, but don't change just to be changing, and give things enough time to results or show the lack of results.


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