The Rules:The generic bulking routine. Since it gets asked about fairly often, here is the routine. A lot depends on volume tolerance, if the above is too much, go to X and X Generic bulking routine lyle are work sets only, warm up appropriately. This is an intermediate program. It is not appropriate for rank beginners less than 6 months of consistent proper training and tends not to be ideal for the very generic bulking routine lyle more than 3 years of proper training, near their genetic limits.
The generic bulking routine - BodyRecomposition Support Forums
The generic bulking routine. Since it gets asked about fairly often, here is the routine. A lot depends on volume tolerance, if the above is too much, go to X and X Sets are work sets only, warm up appropriately. This is an intermediate program. It is not appropriate for rank beginners less than 6 months of consistent proper training and tends not to be ideal for the very advanced more than 3 years of proper training, near their genetic limits.
Folks who can't handle 4 days per week can use this on an alternating three day per week ABABA type of program so that everything gets hit every 5th day. Lower body this can also be useful for older trainees since recovery is usually down a bit. For folks who don't do well training 2 days in a row heavy leg days can be fatiguing for the upper day and who can train on weekends, a schedule of Mon: The program should be done across week blocks of training.
The first 2 weeks are submaximal run-ups where you are working below your best weight for the rep range. For the next weeks, the goal should be to make improvements as much as possible.
When you get to the top end of the rep range on the first set with at least a rep or two to spare set add weight. Some may find it better getting all sets at the same weight before going up at the next workout. People vary massively in how well they can handle weights across multiple sets. If you can do it, get all of the work sets at the same weight.
If you can't, you are better off warming up to your heaviest weight on the first set and then pyramiding DOWN e. After the weeks is up, you MUST backcycle. If you want to change exericses, do it during the two week submaximal runup. You MUST listen to me about this, if you try to keep hammering past that point, you will burn out and start backsliding.
Thanks for the sticky on this, what can be substituted for Leg Presses? I have a squat rack at home and a full lat pulldown machine but I can't do Leg Presses. Would front squats do it? Lyle, I am curious? You say this is not ideal for an advance lifter more than 3 years of proper lifting. So how do you change this routine to fit the advance lifter. But I have been lifting for over a decade now and have added 30 pounds of lean mass What needs to be changed for a guy like me?
View Public Profile Send a private message to T. Find all posts by T. For an advanced lifter, this is simply too much work, the weights are too heavy and it will overwork him if he tries to push up everything at once.
At that level, my general tendency would be to move to specialization routines. Pick two bodyparts and focus on them while maintaining everything else. I'll have to move the specialization routine info over from the other forum as well.
Lyle, On off days is any sort of cardio ok? What would be the max you would recommend? Unless you're a massive 'hardgainer', keeping a bit in on off days can do good things.
It can improve rcovery, keep hunger up good for bulking and keep fat burning pathways firing. More than that will tend to hurt recovery. And keep the intensity down.
Brisk walking is fine. I was thinking of doing this bulking routine but I have a question. After heavy deadlifting I will not be able to put in a good back workout the next day or the day after. I play cricket 3 times a week, on non-consecutive days, at a reasonably high level. I was wondering whether it would be better to schedule workouts in the morning before training in the afternoon, specifically lower body workouts, or whether it would be better to train on my off days.
I also wanted to know whether this will hamper my progress and to what extent, assuming sufficient calories and protein. Also of interest is that I really don't care about my thigh size but i care about my calves and whether I should adjust anything accordingly.
How much muscle size do you need for cricket, I suspect not much. This would be a poor program choice but I don't know enoubh about cricket and it's demands to give you much more information.
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