hows my PPL bulking routine? need feedback

[luka5]

3 day a week, monday legs,thursday pull,saturday push

10 min stationary bike warmup

Legs

Front squat 4 x 4-6
RDL 3 x 6-8
Bulgarian split squat 3 x 8-10
leg curls 3 x 6-8
hanging leg raise 3 x 8-12


Pull

deadlifts 3 x 4-6
row 3 x 4-6
pullups 3 x 4-6
curls 3 x 4-6
weighted crunches (db behind head) 3 x 15



Push

flat bench 3 x 4-6
military press 3 x 4-6
heavy dips 4 x 4-6
skullcrushers 2 x 6-8

2-3 min rest between sets, little less for abs/biceps/triceps

what do you think about this?

[Thorgrim]

The exercise selection seems pretty good but I am not so sure about the layout. What is your experience level of training?

It varies from person to person but when I tried a push pull routine similar to this I found that after the first couple of exercises my nerves, and muscles were shot and I couldn't really put much effort into the rest. For example on your pull day if you actually do full effort into deadlifts and rows by the time you get to pullups you will be very fatigued and have a hard time getting much value from them.
The leg day seems a little excessive as well.

I would try the routine for a couple weeks and if you are fried after the first two exercises you might want to pare back one of the secondary movements. So for example on your pull day remove either the row or pullup.

[gregdoucette]

Id say ur reps are too low but other then that looks good.

[luka5]

The exercise selection seems pretty good but I am not so sure about the layout. What is your experience level of training?

It varies from person to person but when I tried a push pull routine similar to this I found that after the first couple of exercises my nerves, and muscles were shot and I couldn't really put much effort into the rest. For example on your pull day if you actually do full effort into deadlifts and rows by the time you get to pullups you will be very fatigued and have a hard time getting much value from them.
The leg day seems a little excessive as well.

I would try the routine for a couple weeks and if you are fried after the first two exercises you might want to pare back one of the secondary movements. So for example on your pull day remove either the row or pullup.



I completely agree that pullups after rows and DL wont be the same as doing pullups alone as the first thing. it isnt ideal but i quite dont understand the point because even 5day routines dont consist of 2 exercises per day. Which layout would you recommend?


Id say ur reps are too low but other then that looks good.
I know that reps are fairly low, but I quickly loose strength in higher rep ranges so I thin I try up to 12 rep per lwoer body and 4-8 reps per upper body

Mon: Legs

Front squat...4x4-6

RDL...3x6-8

bulagrian split squat...3x10-12

leg curls...3x6-8

hanging leg raises...3x10-12






Thursday: Pull

Deadlifts...3x4-6

Row...3x4-6

Pullups...3x4-6

Curls...3x4-6

W.crunches...3x15





Saturday: Push

Flat bench...3x4-6

Military...3x4-6

Chest dips...3x4-6

Incline db press...3x4-6

Skullcrushers...3x6-8


what do you think?

[Thorgrim]

How long have you been training? What is your bodyweight, height and BF%? How is anyone supposed to give you suggestions when we don't know who we are dealing with? The recommendations I would give someone with 1 year training would be different then someone who has been training 5 years straight and is more advanced.

[luka5]

How long have you been training? What is your bodyweight, height and BF%? How is anyone supposed to give you suggestions when we don't know who we are dealing with? The recommendations I would give someone with 1 year training would be different then someone who has been training 5 years straight and is more advanced.


big sorry, my fault

74kg, 173cm, BF (dont know exactly, but a little loose skin on the belly, not much, more visible when i bend. 6 pack contours visible when I flex)
2 year training experience. bench 90kgx 4, row 70kgx5 (strict form), deadlift 150kg x 3, front squat olympic grip 100kgx3, military press standing 50kgx6

I want to bulk.


my primary goal is bulk, but im 100% natural and ecto (but with tendency to get belly fat, worst type of 'morph ; / ) so I think3 days a week and heavy weights are enough.

I like 3 sets low reps because i think I will be better off in terms of progressing from workout to workout. 3 traight sets, when i can do all 6 reps in 3 sets up the wieght. pretty much max-ot style.

I maybe wrong but i have onlky 2 years training experience. I know that the diet is a key, but i think 200g protein (150g animal protein - beef, eggs, turkey), ~380g carbs (including veggies), 85g fat is more than enough for 74kg lifter (173cm height). i dont want to transform myself rapidly into huge brick, but just steadily increase weight (maximize muscle gain/fat gain ratio) and be patient


sorry for my bad english!

[Thorgrim]

Well I think the program is pretty good but like greg said the reps are a little low. Maybe keep the squat, bench and deads in the 4-6 range to work on brute strength. I would up the reps on the other exercises up to 6-8 though.

As for diet you may need to do some experimentation. Peoples metabolisms work differently. I think 3000cal a day is low for an ecto bulking. You could start there but if you aren't gaining weight then you will need to up it.

Also if you tend to gain fat easily at that body weight and calorie consumption you might be sensitive to carbs. You could try to get more of your calories from fat and less from carbs. I had similar problems and when I reduced the carb intake and increased fat consumption I gained muscle and lost fat.

So maybe try 200g animal protein (about 250g total), 250g carbs and 150g fat. If you aren't gaining weight with those macros increase the fat some more and see if that helps before you increase the carbs. Good fat sources are olive oil, coconut oil, fish oil (not too much just a few grams a day), whole eggs, peanut butter, almonds and red meat.

[luka5]

thank you for your input. it seems nobody recommends higher gfat intakes (>100g) so I hesitate a bit. 150g o fats really isnt too much?

[Thorgrim]

thank you for your input. it seems nobody recommends higher gfat intakes (>100g) so I hesitate a bit. 150g o fats really isnt too much?

I don't think so. I eat more fat then that on a regular basis. Just make sure you are eating healthy fats for the most part. Fats and protein are used to build the body. Vital organs especially the brain are mostly made up of fat. Even muscle tissue needs lipids to grow. Hormones like testosterone are made out of cholesterol. Carbs are just an energy source and if you consume more then you need the insulin overload can make you fat.

If you are hesitant try it for a month or so. You will know in a few weeks whether the extra fat is making you grow better or not. You can always go back to eating more carbs.