Bulking program

x_rated_mo · Post by **x_rated_mo** » Mon May 07, 2007 8:07 am

Well, the pot has decreased, but I havent gotten rid of stomach flab, and some chest flab. Which is why its important for me to lose fat as well as bulking up.
I'm thinking of working each muscle once a week, 4 sets of 6, 3-4 exercises, high intensity, along with 2-3 sessions of running/HIIT.
Am I working out enough? Am I doing enough cardio to satisfy goal?

swanso5 · Post by **swanso5** » Mon May 07, 2007 4:29 pm

try doing tri sets and giant sets for each muscle so you train a lot of different angles at once

day 1
legs: squats, stiff legged deadlifts, lunges, leg curls x 6 - 8 for squats and 10 for the rest x 2 rounds
back - pull ups, seated row, face pull, scarecrows x as many as you can for pull ups and 10 for the rest x 2 rounds
chest - flat bb press, incline db press, decline fly, crossover x 6 - 8 for flat bench and x 10 for the rest x 2 rounds

day 2 - the same but do back, chest than legs and switch exercise order

day 3 - same but do chest, legs than back and switch exercise order again

3/week....no wasteing time on arms...if you need to do some abs do the same thing but o cardio days or whatever else you do...HIIT x 2 - 3 week and sprints are even better for once a week 50 meters x 10 speints with enough rest to slow down properly, turnaround and go again

x_rated_mo · Post by **x_rated_mo** » Tue May 08, 2007 11:54 am

i could pull that off, but are u sure neglecting arms and shoulders is a good idea???
i mean, i need to get some bulk on there, everyone tells me i need more shoulders and more bulk on arms
and i do agree, because i dont pay much attension to them ...

and 3 times/muscle a week is good for a bulk?

swanso5 · Post by **swanso5** » Tue May 08, 2007 4:35 pm

look at it this way

how do you get big? yes by lifting heavy wts

how much wt can you deadlift or squat?

now, how much can you curl?

look at the difference and go back to question 1

x_rated_mo · Post by **x_rated_mo** » Wed May 09, 2007 12:04 pm

haha, yeah, certainly alot of difference, i agree.
and yes, u do get big by lifting heavy weights--so i'm guessing that the heavy weights i'll be lifting for chest will work triceps shoulders and the heavy weights for some of the exercises of back/lats will work biceps?

and one thing about squats and deads .. i heard they affect your height, and for an 18 yr old guy (yes, yesterday was bday:P) 171cm isnt too tall ..
but i realized the importance of them, besides, the glutes are the #1 fat burning muscle in your body which proves it even more--i heard about pills you take to help your joints or something like that, if they do affect your height, are these pills any good?

swanso5 · Post by **swanso5** » Wed May 09, 2007 3:58 pm

no wt exercise affects your

x_rated_mo · Post by **x_rated_mo** » Thu May 10, 2007 9:18 am

so then the 40kg force on your shoulders pressing on your knees as you squat down will not have any affect on your joints ??
or the 40kg barbell your shoulder pressing while standing has no affect on them either?

i'd love to believe its true, but theres GOT to be some repurcussions, its pretty contraversial i guess..

wont stop me from doin em though. =D

swanso5 · Post by **swanso5** » Fri May 11, 2007 1:29 am

if not strong enough it may cause you shrink "posturally" from spine compression but thst's not the exercise, that's you going too heavy