Am i doing enough ?
Hi guys, i started the bulking phase (3000 KCal), with a cyclical bulk approach (3 weeks bulk and 1 week cut), now i'm in the early 3rd week, when i started i was 70Kg and now i'm 76Kg. I'm training 5 times per week following this split:
Monday: Quads - Chest - Biceps
Tuesday: Femoral Biceps - Triceps - Calves
Wednesday: Back - Shoulders
Thursday: REST
Friday: Quads - Chest - Calves
Saturday: Back - Femoral Biceps - Shoulders
Sunday: REST
I use to do a 90" pause between sets, and 60" on isolated movement.
Quads:
- Squat 10-10-8-8
- Leg Press 4x10
- Leg Ext 4x10
- Squat 3x15
Chest:
- Bench Press 10-10-8-8
- Dip 4xMAX
- Dumbell Press 30° 8-8-6-6
- Cable Crossover 3x10
Biceps:
- EZ curl 10-10-8-8
- seated curl 4x10
- hummer curl 4x8
- rope curl 4x8
Femoral:
- Romanian Deadlift 4x10
- Leg curl 4x12
- Leg curl (single leg) 4x10
- Squat 3x15
Triceps:
- Close grip benchpress 10-10-8-8
- dip 4xMAX
- rope push down 4x8
- dumbell kick back 3x10
Calves:
- Leg press 5x12
- Calf machine 5x15
Back:
- Chin-up 4xMAX
- T-bar rows 4x8
- back lat machine 4x8
- cable Pullovers wide grip 3x12
Shoulder:
- Military Press 4x10
- Lateral raise 4x8
- Arnold press 3x10
- bar upright row 4x10
On rest days i'm doing some cardio (20/25 mins). Now i'm asking to my self if i can do more then this, add some sets/reps/exercise to my workouts, they last at least 90 minutes. In every work out i do my best, go on till i feel the burn, and go on for 2 reps more! I love to leave the gym and can't walk after legs workout, when it's hard to raise arms on shoulder workout... Am i doing enough!?
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Ako994Hm you do dips for chest? or triceps? i know dip works on the chest too, but you should be doing another exsersize aswell
I change the execution, elbow in/out and bodyweight perpendicular to the floor/forward, however i've "embraced the burn" following Makwa's post, and damn at the wo's end i can light a fire!
Looking at your pics you are kind of in a pickle here. Yes you need to gain some weight but your BF is pretty high to do that successfully in my opinion. This is kind of the situation you are in
https://www.eroids.com/forum/general/general-talk/i%E2%80%99m-skinny-fat...
I really feel you would be better off stripping half that bodyfat off first and then starting a bulking protocol. Kind of like wiping the slate clean and starting over. I think the overall end result will be better since you will gain much more lean mass compared to fat starting out this way and the lean mass will pile on quicker also.
What kind of has me perplexed here is that given the workload you have outlined above I would have expected you to really start to tighten and harden up. You say the intensity is there but I would kind of expected some more dramatic results. Have a look through this and give yourself and honest assessment of your training.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
Honestly i'm not sure where i'm wrong, i try to get the best form for every rep of every set, don't focus on the weight, feel the burn and KEEP the burn... sometimes i can perform more reps then i should do, sometimes less (2-3 no more). If i have to rest 90 sec i rest 90 sec, don't go walking in the gym, i've only my headphones on and a timer, that's all. I've never work out like this week before...
Eat, train, sleep......repeat....
I see you say NO aas use that's good and there are alot of guys and gals here that will help you as long as you stay true......
Good luck.....
Forget to update my stats, now my scale says my bf is 20%,
@shiva4: i'd like to increase to 3400 calories but i'm worried about that even with 3000 i'm getting fat, and the cyclical bulk suggested by Makwa is a smart way to keep low as possible the bf. In last month i've done a strength cycle following a 5x5 bill starr with heavy - light - medium day. I'll add deadlifts on back days and replace military with standing bb. No i'm not on cycle.
@Makwa: I'm worried about that 3000 cals are to much for me, i think i'm getting fat... when i started bulking the bf was 18% now 20/21%, so i decided to cut next week. Do you think it's an acceptable increase of fat ? Obviously my smart scale is a cheap one, so it's just a reference point.
@PPGfreak: Probably with deadlifts in back workout i can't train shoulders very well, however i planned this to train big muscles group 2 times per week, i'm open to advices.
Those scales that calculate BF are totally worthless. Stepped on 1 of those things at the end of my prep when I was sub 5% and its telling me I am 17% BF. lol. Your level of hydration alone can throw the readings off by 5% or more and they aren't even accurate in the first place. So first thing is to ditch the scale and go with calipers and a tape measure. I like to the tape measure to monitor my waistline. That also gives me a good indication of what is going on. If you can why don't you throw up a picture and we can probably give you a better estimate of BF than that scale.
Before you go switching up cals I would really like to see your current condition. Your TDEE is right around 2700 cals so I find it hard to believe that you would be gaining that much fat in that short of a time frame only eating 300cals above your TDDE. Now if you were 1000cals above I could maybe see that especially if not cycling. So before you do anything else lets get a better idea of where your BF is at with either a pic or with some calipers.
Just uploaded 3 pics in my profile, see there and tell me what you think.
Tomorrow I'll take some pictures, before breakfast, so you can judge me. Thank you for your time and your help!
yeah makwa has a lot more experience on competitive bodybuilding dieting and he would be the one to take advice on that over me. I can say though that during a good bulk you will gain some fat, its inevitable but not the end of the world because you can cut it off later. don't get too hung up on a little fat gain.
I like your openness to constructive criticism.
+1 for looking for advice that doesn't include steroid use!
I know it's part of the game put on some fat during the bulk, i just want to gain more muscle then fat. Thank you man, i'm here to learn! I think there are more info on this forum then on ones where is forbidden to talk about steroids.
Personally I could never do back and shoulders on the same day. I kill it on those muscle groups and they have to be split up. Shit I'm dizzy after my back workout, I could never lift good after.
As long as you are gaining weight and growing you are doing enough. I would be more worried about doing to much. If progress is slowing and your nutrition and rest are on point try backing off on the training.
That can be a good way to bulk but don't lock yourself into 3/1. If you are making quality gains after wk 3 keep the calorie surplus going. Once you start to notice predominantly more fat gain vs muscle then throw a mini-cut in there to reboot insulin sensitivity etc.
are you running a cycle?
I would suggest at least 3400 calories per day for bulking at your weight. I don't understand the 3 weeks on 1 week off. this just sounds like its going to hinder your gains. youre at a low body fat so you should respond well to calories and not put on fat very quick. id suggest going solid bulk, increasing calories. as far as training I would alternate weeks, one week lower weight and high reps and then next week low reps heavy as you can for sets of 5. stay in the gym no more than an hour on high rep days, up to an hour and a half on heavy days so you can recover a little longer between sets. maybe consider a carb drink on the heavy days.
ADD classic deadlifts, they are the best mass building exercise, for back make sure youre doing pullups (weighted on heavy days) and heavy rows with DB's and the BB
for shoulders do standing BB press instead of military
and little to NO cardio. on rest days, REST!
GnarkillI believe gymjunkie or makwa also said 3 to 4 days tops on training for bulk
Even when bulking I get to the gym 5-6 days/wk. I think I am addicted to it, but I am done in 50mins or so, not like some of these guys in the gym for 1.5-2 hrs. Back in my earlier days I responded good to those marathon sessions with high vol but now I respond better to high intensity more frequent short blasts.