Packing on the SIZE

[Animalpwr00]

Its time to pack on the size! I am training for the Philadelphia next year, here is my current workout routine for the next two weeks then I switch the exercises then rep scheme after 4 weeks to continue shocking my muscle into growth. I am 5' 8" 203 consuming 4100 calories for now that will change in 2 weeks my macros are 20% fat 30% protein and 50% carbohydrates. Let me know what you guys think I am looking forward to your valued feedback.

Monday Chest and Biceps
Incline bench 12 10 6 4
Hammerstrength Chest press 12 12 12 12
Decline bench 12 12 12 12
Flat Bench 12 12 12 12
Seated Bicep Curls 12 12 12
Ez Bar Curls 12 12 12
Spider Curls 12 12 12

Tuesday Legs and Calves
Hack Squat 12 12 12 12
SLD 12 12 12 12
Leg Press 12 12 12 12
Hamstring Curl 12 12 12 12
Seated Calf Raises 12 12 12 12
Donkey Calf Raises 12 12 12 12

Thursday Shoulders Chest
Incline Bench 12 12 12 12
Hammerstrength Shoulder press 12 12 12 12
Bench press 12 12 12 12
Seated lateral Raises 12 12 12 12
Cable Rear Flies 12 12 12 12
Upright Rows 12 12 12 12

Friday Back Biceps
Deadlifts 12 10 6 4
Hammerstrength overhand rows 12 12 12 12
Lat Pulldowns wide 12 12 12 12
DB Rows 12 12 12 12
Standing curls 12 12 12
Barbell Curls 12 12 12
Spider Curls 12 12 12

Saturday
Close Grip Bench 12 12 12 12
Tricep Pulldowns 12 12 12 12
Overhead Ext 12 12 12 12
Cable kickbacks 12 12 12 12
Calf Raises 12 12 12 12 12

[Doggy]

Ap00 trains in my town; he's an animal in the gym & I have seen few with his determination.
It will be fun to watch him grow this winter; give him honest feed back he will utilize it well.

[Shortstack]

What does your diet look like?

[Animalpwr00]

4100 calories 32% protein 50% carbs and 18% fat

[Animalpwr00]

meal 1
8oz chicken breast
2 thomas bagel
6 egg whites

meal 2
bananna
8oz chicken breast
1 cup cream of wheat cooked

meal 3
apple
1.5 cup of brown rice
8oz salmon

meal 4
2tsb peanutbutter
apple
2 bagel

meal 5
9oz beef 97% lean
1 cup broccoli
8oz potatoe

meal 6/ post workout
mhp up your mass

[silver_shadow]

>> give him honest feed back he will utilize it well.

* here's my honest feedback on the lifting routine - no offense, it sucks. 10lbs of crap in a 2lb bag. take some time to go over the training vault sticky and pick a real lifting routine.

[Animalpwr00]

I appreciate the feedback and I will look into the training vault. But, why do you say it is crap?

[Shortstack]

EDIT : Why ask for advice if it's not taken. He already has his mind set out what he is gonna do.

[Animalpwr00]

This workout was designed for my immediate post show, because my body is like a sponge and I wanted to hit my lacking body parts which is my chest as much as possible during this time. I am a Meso endo, I pack on size easy. The game plan is put on lean mass so my cut isn't too bad but im also looking to get up to 240 range and cut to 198. I am doing the NPC Philly show next June. The workout will call for for reps of 6-8 in another 4 weeks, but for now I am keeping the high reps and upping the rest next week

[BiggT]

I was going to ask what reps you were working with the whole way through, because 12's, in my experience and from what I've seen, are a little high for work sets to really maximize the stimulus (weight), but you kind of explained it in your last post.

I never found much value in doing too many assistance exercises when trying to gain size, and in fact I always found it an inefficient way to train, but again, you need to do what brings you success. For example, if I had a "back" day, I'd probably center it around deadlifts for 3-5 sets of 4-8, then one type of row, one type of pulldown/chin, and shrugs. I've always found that efficient and I've never been a lat pulldowns with 37 different attachments in the same workout kind of guy.

What's the most you've ever weighed, and where have you been getting your diets? I am not big on giving diet advice (with a few exceptions), but I ask because it seems very clean for someone looking to pack on 40lbs of bodyweight. If you hit the cals, then God bless you. I need to eat a little dirtier to get the extra calories in to hit 4,000-5,000++.

For the most part (with some exceptions), the clean bulks that you'll see written about are usually fabricated in part and there are varying degrees of "bad" stuff thrown in ranging from cheat meals to outright eating like total shit, lol.

I might be wrong, and if you calculated it, I apologize. Just reading through, I can't see how you're at 4,100 calories, unless the shake is loaded.

[Animalpwr00]

I cheat lol, I use dieting software where it calculates the exact micros I need then all I have to do is plug in the Calories. For that Diet I posted the exact calories is 4,484.57. Don't Get me wrong 2x a week I am going to cheat at an all you can eat buffet :)) my favorite. Rep Range will decrease as I continue to shock the muscle I am looking forward to this bulk. The heaviest I have been was 230 but it wasn't a clean 230

[silver_shadow]

+1 for Ts reply - he said all i wanted to say without me doing the hard work :D

and good to see that you do cheat - lol the diet you posted was unreal :D

[Zoofus]

Personally, I'd use a program that would vary over time between your immediate post contest to the point where you are stepping on stage for your next contest. I'd make a list of what I wanted to accomplish between those points, and then start working backward from the contest date, through your pre-contest refining/detail/cut to where you want to be before you begin it and what you really want to do on the way. I can't imagine your pure bulk would look like your precontest cut or your focus on weak points with lots of assistance. No one here can tell you what works best for you or what it is going to take at each phase but if you aren't thinking along those lines and laying it all out, you might consider it.

For packing on size (assuming you are trying to hit a new peak before cutting down), I'd follow Biggt's advice. Focus on big lifts that matter in rep ranges that drive growth 4-6 is probably about right. Diet would be a lot looser here than precontest cutting.

If there's a theme it's variability in that you have a lot to get done and your program and diet will need to vary over that period. Your first post doesn't indicate much if any of that going on so I think a few are scratching their heads.

[booey]

I don't understand Meal 4 - fructose, starch, and fat. Weird combo?

[Jrod5150]

I agree with T. On some of those excersizes the rep range is way to high. You have reps of 12 all the way down the list. A majority of those heavy compound movements should be in the 4-6 rep range with heavyier weight inculding the first couple of excersizes with bi's and tri's.

[Shortstack]

I agree with T. On some of those excersizes the rep range is way to high. You have reps of 12 all the way down the list. A majority of those heavy compound movements should be in the 4-6 rep range with heavyier weight inculding the first couple of excersizes with bi's and tri's.

I already went over this with him...before I edited my post. Apparantly he knows better.

[Animalpwr00]

Guys i am shortening my reps from 4-6 lol, I had to do the 12 reps scheme for 2 weeks post show cause its what my coach said to do. I needed a little recover time :) as far as now 4-6

[silver_shadow]

you are doing sets of 4-6 reps to recover from 12 rep sets ?:-\

[booey]

I think he meant he was doing 12 reps because he was recovering from a show. Now he's lifting heavy.

[Animalpwr00]

Yes, Booey is right on I had a recovery week from the show ":)

[PeteM]

curious as to who your coach is?

[silver_shadow]

d'oh :)

[Shortstack]

Try some on and make sure it can be adjusted to carry well on you.
You need to consider your back length especially. A bag that's too long or carries too low will be restrictive when you walk and bump on your posterior bits and you'll soon get totally fed up with it.

Another genius post. Im guessing you will be kicked soon.

[Animalpwr00]

Update :)

So its been 2 months, and I have gone from 190 *roughly* contest weight was 175 in august, to 215 and 11% bodyfat. The bodyfat is a little higher than I wanted but as long as I see an outline of abs im happy lol. The goal weight is 245 so a while to go. The training is going well a little tendonitis in the elbow no biggie. I am keeping reps a little higher than usual *8-10 trying to get fullness in the muscle. My split is looking like so at the moment
Chest
Arms
off
Back
Shoulders
Legs

[MR. BMJ]

Updates? Welcome to the board Animalpwr.

BMJ

[Animalpwr00]

Thanks!! I like this board a lot. Nothing is new since that last post. What other updates should I post

[MR. BMJ]

lol...anything you experience brother:)

Glad you like it here.


BMJ

[Animalpwr00]

Routine update
Chest
Bench press 12, 10, 8 8
Incline 12 10 8 8
Hammer Press 12 10 8 8
Dips 12 12 12 12
Calves 12 12 12 12
Standing calves 12 12 12 12

Legs
Leg Ext 10 10 2 20 x 3
Hack Squat 12 10 8 8
Leg curl 12, 10 , 8 8
SLD 12 10 8 8
Rev hypers 12 12 12

off
Back
Deadlift 5 5 5 5
Lat Pulldowns 12, 10, 8 8
DB rows 12 10 8 8
T Bar rows 12 10 8 8
Pullovers 12 12 12 12

Shoulders
Smith Press 12, 10, 8 8
45 deg lat raise 10 10 10 10
Rows to neck 10 10 10 10
Front raise 10 10 10 10
Incline rev fly 10 10 10 10

Arms
Barbell Curl 12 10 8 8
crossover curls 12 10 8 8
Cable preacher 12 10 8 8
Hammer Curls 12 10 8 8
close grip bench 10 10 10 10
pulldowns 10 10 10 10
overhead ext 10 10 10

[Animalpwr00]

Bulking is over in a week ended hitting 235 13% body fat, I cut the water and holding 228 in the am. I definitely slacked this off season way out of focus but still put on quality muscle considering last year before my cut i was 224 and 20% body fat! The cut begins in Feb.... Thanks for the posts