Hi

I have been on a bulk for 4 weeks now and this is what I have been doing

Day 1
Flat BB Bench Press 5x6
Incline DB Bench Press 4x6
Dips 3x12
DB flys 4x8
Scull crushers - EZI Bar 4x6-8
Rope tricep press down 3x12
Decline wieghted sit ups 3x15-20


Day 2
Deadlift 5x6
Pull up shoulder width 5x6
Cable row close grip 3x12
Hammer curl DB 4x8
Seated DB Curls 3x12
Leg raises 3x12
Lat pull down 3x8

Day 3
Squats 5x6
BB Shrugs 5x6
Lunges 4x8
DB Upright row 3x12
Leg extention 3x12
standing calf raises 4x12
cable crunches 3x20

Day 4
SLDL 5x6
Standing BB Military press 5x6
Incline lat raises 3x8
Lying leg curls 3x12
Cable rear delt pull 4x8
Push crunches 3x20


My main aim is hypertrophy and I would like a new 4 day split for the next 4 - 6 weeks. Any recommendations or suggestions are welcome.

Thanks

Focus on diet.

Lower the volume.

Lower the volume.

:nod:

Lance, your routines always seem to have a lot of overlap and a ton of volume in them. Are you getting the results you want with this type of approach?

Think about what you need to drive some single set indicators within the first 1-2 exercises you have listed for each day. By "single set indicators" I'm referring to how you might test progress in 6-8 week blocks, and not necessarily how you'll train during this time.

Depending on where you are in regards to your genetic strength potential, I wouldn't look to inducing fatigue or density through volume as a primary means of stimulating hypertrophy. The further you are, the less I'd look in this direction.

Increased tension achieved by simply getting stronger is likely to lead to better results IMO.

:nod:

Lance, your routines always seem to have a lot of overlap and a ton of volume in them. Are you getting the results you want with this type of approach?

Think about what you need to drive some single set indicators within the first 1-2 exercises you have listed for each day. By "single set indicators" I'm referring to how you might test progress in 6-8 week blocks, and not necessarily how you'll train during this time.

Depending on where you are in regards to your genetic strength potential, I wouldn't look to inducing fatigue or density through volume as a primary means of stimulating hypertrophy. The further you are, the less I'd look in this direction.

Increased tension achieved by simply getting stronger is likely to lead to better results IMO.



yes you are right there is a ton of volume and overlap. Having said that I am putting on muscle but I dont know if this is the most effiecient approach. I would welcome feedback on how to drop the volume and get rid of the overlap and still achive results.

I am assuming that progress can be measured by how much weights are increased at the end of the 4 - 8 weeks period. I am increasing the weights and trying to put more load on my muscles.

Based on what you mentioned I have redone my routine for the next 4 weeks and changed some exercises (for the sake of change)

Flat DB Bench Press 4x10
Incline BB Bench Press 4x8
Dips 3xF
DB flys 3x12
Close Grip BB Bench Press 4x8
French Press 3x13
Decline wieghted sit ups 3x20


Deadlift 3x12
BB BOR 4x10
BB curls 4x10
Lat pull down close grip 3x12
DB concentration curls 3x12
Pull ups 3 x F
Leg raises 3x15


Front Squats 4X10
BB Upright row 3x12
Bulgarian Split Squat 3x12
DB Shrugs 3x12
Leg Press 3x12
standing calf raises 3x12
cable crunches 3x20


SLDL 3x12
DB Shoulder press 4x10
Lying leg curls 4x6
front raises 4x8
reverse flys 3x12
Push crunches 3x20

Can you please let me know if this is still high volume?

JMO , your new plan looks better than the first. But i would ask about the # of reps you are doing. If you are completing 3 or four sets of 10-12 reps you are more than likely not lifting heavy enough. On my bulk i shot for a max of 8 reps if i could complet 3 sets of eight i increased the weight. I had good results with this, But keep inmind everyones differnt.

Best of luck on the bulk, and i also agree Diet is #1 concern. Its harder than you think to eat at a surplus.

I think I'd want to know your bodyweight, and how much weight you're moving in the first two exercises on most days before making any guesses on whether I think it's a good approach or not for you.

After you've done 36 reps of deadlifts, 40 reps of rows, 76 reps of curls, and 36 reps of pulldowns, how many full bodyweight pullups can you do to failure 3x?

To answer your question of "is it high volume?", well hell yes it is. :)

You're frequently >75 reps per bodypart in most/all your sessions, and your first day alone has about 200 reps from chest/tricep related pressing musculature.

I'm not commenting "good" or "bad" here, I'm just making sure you understand the classification of an approach like this, and making sure the pros and cons fall within your expectations.

Are you afraid to ever leave an exercise out of your rotation? Why?

JMO , your new plan looks better than the first. But i would ask about the # of reps you are doing. If you are completing 3 or four sets of 10-12 reps you are more than likely not lifting heavy enough. On my bulk i shot for a max of 8 reps if i could complet 3 sets of eight i increased the weight. I had good results with this, But keep inmind everyones differnt.

Best of luck on the bulk, and i also agree Diet is #1 concern. Its harder than you think to eat at a surplus.

Thanks for the feedback, I just want to comment on the diet, I have been on this bulk for 4 weeks now and have put on approximately 2.5 KGs (approx 5 pounds).

I am eating approximately 300 cals above maintenance and doing cardio 2 days a week and still managed to put on that much weight.

Sadly even with only 300 cals above maintenance I still managed to put on 1.5 KG of fat over 4 weeks.

I have written down everything I ate but I wont bore you with the details however I have a summary of what I have been eating which I would welcome feedback on.

overall approx 36% protein, 43% Carbs, 21% fat
Total cals = 2600 (300 above maintenance)

I am having my 4 weekly measurements done tomorrow so will update BW and %BF.

I think I'd want to know your bodyweight, and how much weight you're moving in the first two exercises on most days before making any guesses on whether I think it's a good approach or not for you.

After you've done 36 reps of deadlifts, 40 reps of rows, 76 reps of curls, and 36 reps of pulldowns, how many full bodyweight pullups can you do to failure 3x?

To answer your question of "is it high volume?", well hell yes it is. :)

You're frequently >75 reps per bodypart in most/all your sessions, and your first day alone has about 200 reps from chest/tricep related pressing musculature.

I'm not commenting "good" or "bad" here, I'm just making sure you understand the classification of an approach like this, and making sure the pros and cons fall within your expectations.

Are you afraid to ever leave an exercise out of your rotation? Why?

I love reading you posts as your advice always makes sense. I always have it in my head that more = better which I know is not right.

Height is 175 CM (5' 9") current BW is approximately 76.5 KG (168 pounds). When I started my bulk I was 74 kg (163 pounds) and 15% BF 4 weeks ago. Prior to that I was down to 73 KG (160) at 12% BF.

the reason why I dont want to leave anything out of the rotation so that I dont lose strength in that exercise.

My bigest problem is that I dont really know whats a good approach to hypertrophy except that if I do all of this then surely I must get bigger. But TBH I am yet to see some big gains despite being training consistently for over two years. My genetic make up is rubbish unfortunately but I am sure that there are plenty of gains to be had.

Any corrections or guidance is appreciated.