My upcoming bulk (please criticize)

[moh2010]

Hey. I'm planning a 16 weeks bulk. I would like to train 4 times a week and see how I gain strength vs training 5 times a week. Main goals are arms, chest and calve. My calve are not growing since a year. I have very small joints (ankles are 8.5inches). Left calf is 16 5/8, right is 16 1/4). Tried giant sets, drop sets, high volumes, twice a day...) Nothing worked. Execution is well done. 2 months ago, Ben Pakulski posted an article on why your calve are not growing. One of the reasons was your hamstrings are too tight. I couldn't touch my feet back then while stretching, not even half of my tiabialis! So I will start stretching my hamstrings everytime I train calve and thigh (3xweek).

Actual stats are 227lbs 9.1% bodyfat, 5ft11.


Monday: Back/abs

Deadlift 5-5 (B=Bentover BB row 6-8-10-15)
Wide grip pull up 10-10-10 (B=Close grip pull up 10-10-10)
Bentover t-bar row 10-10-10 (B=DB row 10-10-10)
Rope Pullover 10-10

Hanging legraise 15-15-15
Crunch 15-15-15


Tuesday: Chest/calve

BB bench press 6-8-10-15
DB incline press 10-10-10 (B=DB flat neutral press 10-10-10)
Incline cable crossover 10-10-10 (B=Incline DB fly 10-10-10)
Atlantis Fly 10-10

Seated calf raise 10-10-10-10
Legpress calf raise 15-15-15-15



Wednesday=OFF



Thursday: Shoulders/thighs

Arnold press 10-10-10
Seated side lateral 10-10-10 (B=low pulley side lateral 10-10-10)
Atlantis reverse fly 10-10-10 (B=Bentover side lateral 10-10-10)

Leg extension 15-15-15
Squat 15-15-15 (B=Legpress 15-15-15)
Seated leg curl 10-10-10
Glutes ham raise 10-10



Friday: Arms/calve

DB spider curl 10-10-10
DB alternated curl 10-10-10 (B=EZ bar curl 10-10-10)
Preacher low pulley curl 10-10-10

Rope push down 10-10-10
DB laying extension 10-10-10 (B=Dips 10-10-10)
DB overhead extension 10-10-10

Legpress calf raise 15-15-15-15
Seated calf raise 10-10-10-10

Saturday and Sunday=OFF



My Diet (Will adjust if needed)

meal 1
4 omega-3 eggs
2 ezekiel bread + real fruit jam or hummus
1/2 cup plain greek yogourt with stevia
1 cup Orange Juice (not from concentrated)
2 caps of high concentrated fish oil
2 caps of hawtorn berry

meal 2
2 scoop whey
1 cup 1% milk
1 banana
2 tbsp PB
1 tsp+ of benefiber
One multi vitamin

Meal 3
7oz chicken/turkey or fish
1 cup brown rice with beans
1 cup veggies
1 tbsp olive oil
1000mg vit C
2 caps of hawthorn berry

Meal4
2 scoop whey
1 cup 1% milk
1 banana
2 tbsp PB
1 tsp+ of benefiber

Meal 5
7oz red meat(horse or bison) or salmon/trout
1 cup brown rice with beans
Salad
2 caps of hawthorn berry
2 caps of high concentrated fish oil

Meal 6
2 slices of ezekiel bread
2 tbsp light mayo+can of tuna
4oz chicken salad with olive oil and balsamic vinegar
400mg of magnesium citrate

*Postworkout shake
2 scoops of MVP incredible bulk (26g prot, 90g carbs)
1 scoop of whey (24g prot)

[gregdoucette]

If ur goal is to bulk ur training program could use alot of work. for example 5 sets of 5 for deadlifts is not a good bulk program. sounds more like a powerlifting program. And crossovers for chest to bulk is like down sit ups for cardio.

[moh2010]

If ur goal is to bulk ur training program could use alot of work. for example 5 sets of 5 for deadlifts is not a good bulk program. sounds more like a powerlifting program. And crossovers for chest to bulk is like down sit ups for cardio.

Hey Greg. 5-5 mean 2 working sets @ 5 reps. I have a week A and week B program. Week B exercises are in parentheses. For example for week B(chest), I still do BB bench press first and Atlantis Fly at the end. I just switch DB incline press to Db flat neutral press and Incline Cable crossover to DB incline Fly. Not arguing here, just explaining my plan.

Thx for your advices!

[fathead]

not to hijack but greg what do you recommend in terms of training for bulking purposes (strength not a goal)

[JonnyO]

I wouldn't jump right into the diet as it is there, start off slow then add in extra carbs or fats when you hit a plateau. All those meals look pretty much maxed out in terms of fat and carbs, prot can go up but the meals will be that much bigger when you could easily just add in some good fats later instead. Doesn't look to bad I just think jumping right into that will gain but a lot of fat.

[JonnyO]

not to hijack but greg what do you recommend in terms of training for bulking purposes (strength not a goal)

The truth...food and hormones.

[moh2010]

The truth...food and hormones.

I just increased my protein intake. Carbs and fats are pretty much the same year long. I usually have only 1 scoop of whey per/shake. I just bumped to 2. Rest is pretty much the same. Will increase if needed. Cycle will be test/eq only. Front load for 10 days(200test/150eq ED) and then just 200/150 eod. Will increase after week 7-8th (250/200 or 300/225 eod). No hardcore cycle. I will focus more on nutrition... never miss a meal etc...

[JonnyO]

ok if your used to taking that in you should be good.