Im a 25 yr old male (80kg) and am trying to bulk up and would really appreciate any feedback or advice on my diet and training program.

Breakfast - Large bowl of Oats + protein drink (milk based) (approx 30g protein)

Midmorning - orange, Banana + protein drink (water based) (approx 45g protein)

Lunch - 4 x Chicken SUSHI rolls or Beef stir-fry with rice and veg

Afternoon - 250mL UP & GO (Milk based meal drink)

Prior to workout - Creatine mixed with water drink

After workout - protein drink (water based) (approx 45g protein)

Dinner - Portion of meat plus with vegetables and/or pasta

After dinner - 1 200g Fat free Yoghurt and 185g tin of TUNA

In addition to this I snack on nuts and dried fruit throughout the day and drink plenty of water.

I normally train for about (90 - 120) mins per day, doing 6 Sets of 7 reps for each of the following exercises.

MON/WED/FRI
1. Normal Bench
2. Curls
3. In-cline/De-cline Bench (Alternate between In-cline and De-cline)
4. Tricep Extension
5. Peck Det machine

TUE/THUR/SAT
1. Chin-ups
2. Leg Press
3. Shoulder raises
4. Seated Calf Rasies
5. Ab Exercise

SUN - FREE

Thanks....

I
I normally train for about (90 - 120) mins per day, doing 6 Sets of 7 reps for each of the following exercises. Thanks....i cant help you with the diet much, but i have read in more places than i can remember that training for more than 1 hour is not a good idea at all, your system becomes counter productive or something like that, you should train for a max of up to only 1 hour per session.

Please correct me if i am wrong about this, it aint fact but ive heard and seen it so so many times being stated before.

i cant help you with the diet much, but i have read in more places than i can remember that training for more than 1 hour is not a good idea at all, your system becomes counter productive or something like that, you should train for a max of up to only 1 hour per session.

Please correct me if i am wrong about this, it aint fact but ive heard and seen it so so many times being stated before.

I disagree if nutrition is OK pre/post workout. I do full body sessions that typically run up to 1:30, but I worked up to that. I didn't do it at the start.

However, 2 hours is a probably a bit much. 6 sets of 7 reps is a lot of volume. Not sure I'd do that.

Diet Suggestions:

--Add some eggs in the morning to give you more protein coming from food instead of shakes.
--Add some carbs to your immediate post workout meal.


Workout Suggestions:

When you combine your set/rep scheme, total exercises in each session, and 6 straight days of strength training, you have a whole heck of a lot of volume by the end of the week. Too much in my opinion for optimal results.

On paper it looks like you would be forcing yourself into lifting the same load repeatedly throughout the week, which will make progression difficult.

If you're looking for increased size and strength, you could do a lot better for yourself in my opinion with 3-4 days a week of strength training under different parameters than what you're using.

As far as exercise selection:

--No Squats or Deadlifts mentioned.
--No Horizontal Rowing
--If you count Incline Bench, it's your only Vertical Pressing.
--Forget the Pec Deck and go with Dips

All I really do appreciate your input.

To clarify goonie can you explain some of these parameters ?

How many reps/ sets do you guys suggest ?

cheers

Here are a few sources of information:

HST Training (http://www.hypertrophy-specific.com/hst_notes.html)

Westside for Skinny Bastards (http://www.defrancostraining.com/articles/archive/articles_westside.htm)

Waterbury Program Design (http://www.t-nation.com/readTopic.do?id=1480667)

Waterbury Program PDF (http://216.17.22.84/...CW_Programs.zip) - You can read more indepth on each program at t-nation.com.


An example set/rep scheme might look something like:

Monday: 8x3
Wednesday: 4x6
Friday: 3x10

with multiple muscle groups being worked each day so there's a balance between heavy and repetition work for each body part. Good exercise selection would be somewhere around 4 compound lifts and two isolation choices.

My advice would be to find a proven program that fits your goals, keep personal customization to a minimum, and stick with it. Don't try to combine things you like from 4 different routines into 1 mega routine.

I disagree if nutrition is OK pre/post workout. I do full body sessions that typically run up to 1:30, but I worked up to that. I didn't do it at the start.

However, 2 hours is a probably a bit much. 6 sets of 7 reps is a lot of volume. Not sure I'd do that.

I believe it has something to do with the length of time our bodies create hormones. After a certain length of time it stops and the workouts can become catabolic. I think it also depends on the intensity of the workout as well if its deads, squats, bench, military, BB rows, then yeah I would say an hour is good, if its fewer compounds and some isolations then yeah you can go longer etc. I read this somewhere can't remember where I think it was in the Max OT article? I can see some truth with this its like when you compare sprinters and long distance runners.

Thanks all for your input..

I have made the following changes, any thoughts ?

Set 1 = 12 Reps of 30 % of Max Weight
Set 2 = 9 Reps of 50 % of Max Weight
Set 3 = 3 Reps of 90 % of Max Weight
Set 4 - 6 = 7 Reps of (Max Weight)

MON/ THUR
Barbell Bench Press (Max Weight - 95 Kg)
Standing Curls/ Seated Preacher Curls (Max Weight - 43 Kg)
Tricep Dumbell Extensions (Max Weight - 35 Kg)
Peck Det Machine (Max Weight - 65 Kg)
Abs Exercise

TUE/FRI
Lateral Pull Down (Max Weight - 80 Kg)
Leg Press Calf Exercise
Seated Horizontal Row (Max Weight - 78 Kg)
Squat Machine (Max Weight - 150 Kg)
Shoulder Press Machine (Max Weight - 90 Kg)

WED/SAT/SUN - Rest

Advice also Sought on this problem:

I am finding that the weights I am lifting are continuing to increase and I am happy with my progress, in fact I anow find myself lifitng weights far heavier than a lot of my gym partners who are up to 10-15 kg heavier than me, but I just can't seem to put on any weight.This just doesn't seem to make sense to me...

I believe it has something to do with the length of time our bodies create hormones. After a certain length of time it stops and the workouts can become catabolic. I think it also depends on the intensity of the workout as well if its deads, squats, bench, military, BB rows, then yeah I would say an hour is good, if its fewer compounds and some isolations then yeah you can go longer etc. I read this somewhere can't remember where I think it was in the Max OT article? I can see some truth with this its like when you compare sprinters and long distance runners.

The theory of 1 hour is partially based on cortisol production (stress hormone) rising, which causes abdominal fat, etc. However, that stress can be mitigated a bit by feeding the body during the workout.

I think it's fine to go a bit over an hour, but longer than that, you probably need some nutrition.

I am finding that the weights I am lifting are continuing to increase and I am happy with my progress, in fact I anow find myself lifitng weights far heavier than a lot of my gym partners who are up to 10-15 kg heavier than me, but I just can't seem to put on any weight.This just doesn't seem to make sense to me...

This points directly towards total caloric intake and macro breakdown. Quite simply, you're not eating enough.

Don't go by things like "I always feeling full", "I eat 6 times per day", or the inclusion of supplements in your diet. You need to dive into the numbers more. All of them; carbs, fat and protein. How many calories per day are you eating, and what's the breakdown? Use a tool like fitday.com and work it out.

Along with nutritional resources from JSF, I suggest you read over:

The Baseline Diet (http://www.mesomorphosis.com/articles/mcdonald/baseline-diet-01.htm) - by Lyle McDonald
6 Skinny Guy Mistakes (http://www.t-nation.com/readTopic.do?id=668319) - by Dr. John Berardi
(read the linked articles as well)

As far as the workout goes:

Mon/Thurs
-There's one compound lift (Bench Press) for the entire day. Forget the peck deck machine.

Tues/Fri
-Legs and back are the biggest muscle groups in the body. Combining upper back and legs into the same day sometimes results in inadequate workouts for each. Right now it seems like legs are getting the short end.
-Replace the squat and shoulder press machine with free weight exercises if you have access.
-Work in dumbell and barbell rows along with the cable rows.

General:
-There are no deadlift variations for posterior chain work.

No offense on designing your own routine, but if you have access to a full gym, why not just go with something that has a proven track record? It's good you're increasing the weight you're lifting though, obviously you got something working for you there. I just think you'd have even better results if it were major compound lifts that were increasing.

You can survive longer workouts, but I would suggest sipping a Protein/Carb drink throughout, and then again right after. Something with a 2:1 Carb to Protein ratio is what Berardi recommends. Specifically, he recommends SURGE, but that's not necessary. A lot of weight gainers, if you simply take half a scoop, will have the ratio and you need and about the right total amount of cals. Or you can just add dextrose or maltodextrin to some regualr protein powder until you get the ratio you want.

Alternatively, you can also sip BCAA and creatine, but if you're bulking I'd recommend something with more calories.

Thanks heaps guys.

I really do appreciate your advice.