The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 6 of 6
  1. #1
    Senior Member
    Join Date
    Feb 2001
    Location
    Philadelphia, PA
    Posts
    365

    Bulking Routine - Please Review

    I'm currently 6'0" and 184lbs. @ 10% BF (ectomorph). I've been training consistently for over 2 years. My goal is to bulk as lean as possible to 200-205lbs. and then cut to 195lbs over the next year.

    My daily diet totals are (one cheat meal per week - usually pizza):

    Calories: 3969.26
    Protein: 360.76
    Carbs: 433.80
    Fat: 80.94

    My training routine follows:

    Sunday:

    Squats - 3 X 4-6
    Leg Press - 2 X 4-6
    SLDL - 2 X 4-6
    Standing Calf Raise - 2 X 6-8
    Weighted Cable Crunches - 2 X 8-10

    Monday:

    Barbell Bench Press - 3 X 4-6
    Incline Dumbbell Press - 2 X 4-6
    Weighted Dips - 2 X 4-6
    Lying Tricep Extension - 2 X 4-6
    Cable Pushdown - 2 X 4-6
    Weighted Leg Raises - 2 X 8-10

    Tuesday: Rest

    Wednesday:

    Deadlift - 2 X 4-6
    Weighted Pull-up - 2 X 4-6
    V-Bar Pulldown - 2 X 4-6
    Dumbbell Bent-over Row - 2 X 4-6
    Seated Cable Row - 2 X 4-6
    Weighted Crunches - 2 X 8-10

    Thursday:

    Seated Dumbbell Press - 2 X 4-6
    Side Laterals - 2 X 4-6
    Bent-Over Lateral Raises - 2 X 4-6
    Dumbbell Shrug - 2 X 4-6
    Weighted Leg Raises - 2 X 8-10

    Friday:

    Straight Bar Curl - 2 X 4-6
    Standing Hammer Curl - 2 X 4-6
    Cable Curl - 2 X 4-6
    Barbell Wrist Curl - 2 X 8-10
    Reverse EZ-Bar Wrist Curl - 2 X 8-10
    Seated Calf Raise - 2 X 8-10

    Saturday: Rest

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  3. #2
    Senior Member
    Join Date
    Jan 2002
    Posts
    0
    looks good. if ya gaining too much fat, throw in a cardio session here or there. otherwise ur routine is solid

  4. #3
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    In a recent reply to the "Jeff Willet or Markus Reinhaert" thread you claimed you had reduced your bodyfat from 10% to eight, yet a couple of weeks later you are at 10% again. In the same post you claimed that you had been training for several years, yet here you say you have been training for just over 2. Several means more than three. So which is it? BTW a pizza is not what I or most people would consider to be a "clean" meal. Why didn't you provide that information on the Jeff and Markus thread?

  5. #4
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Also five days is way too much. You might gain on that for a while, but you will eventually stagnate. Were I you I would cut back to four days (at most).

  6. #5
    Senior Member
    Join Date
    Feb 2001
    Location
    Philadelphia, PA
    Posts
    365
    I've been training consistently (i.e. following a strict diet and recording and improving upon my lifts in a consistent manner) for over 2 years. I've been weightlifting for many years beyond that.

    My BF% is 8-10%. I decided to use the upper limit in this thread. However, if you must know, my last body fat % test showed I was 9% BF (this was about a week ago).

    I don't consider the pizza a "clean meal" - that is my one cheat meal during the week. That is why I say "one cheat meal per week - usually pizza".

    As far as training 5 days/week. I tend to agree with you somewhat. I'm trying Max-OT right now, though. I'd like to separate back and biceps for awhile and see if my intensity increases when doing those. I'm only spending about 45 minutes in the gym, and my volume is relatively low - so I've been able to get away with 5 days/week training so far.

  7. #6
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Ah, I see. Thanks for clearing that up. If you are ecto, I would not suggest doing cardio until you are finished bulking, it could interfere with your gains. I used to be an ecto myself (6'2" 140 lbs) so I can see where you are coming from. Diet and training look pretty much spot on. You might consider doing biceps and triceps together (for saving time and superset for intensity) Otherwise everything looks pretty solid. Good luck with your goals!

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