Hi all,

I would have just done this in my journal, but it doesn't exactly get much activity.

I'll give a quick background. I was lean, but weak, so I bulked awhile back. I planned a good 3 day a week FBW, planned a good diet with 500 over surplus. I made the mistake of just going from a deficit to the suplus, and gained about 10 pounds in 10 days. It leveled off, but I still gained 2 pounds or so a week. I gained strength, made nice progress, but unfortunately gained a ****load of fat, so the bulk on lasted 10 weeks. I was pissed, and it has taken me an eternity to get back to a lean state, but I'm just about there. This time, I will up the calories by 100 a week, and will only go slightly above maintainence. I'm in no rush, hell, I'd like this to last months and gain as little fat as possible.

Sooo, I'm formulating a workout once again. I'm pretty set on 3 days a week, full body. One day start with deadlifts, one with squats, and maybe another with split squats? I'm not sure where to put power cleans in, but I'd like to bulk with them and see if I actually improve my numbers. I really wouldn't mind doing DLs twice in a week also. Then pretty much some kind of push, a pull, and maybe some iso or twist work afterwards. Here's a possibility.

4x6 for all

Squats
Military Press
Bent-Over Rows
Woodchops

4x6 for all, except PC, mix of singles and triples

Deadlifts
Power Cleans
Incline DB Bench
Chin-Ups

4x6 for all

Split Squat
Renegade Row
Dips
Skullcrushers

I pretty much just came up with this. Any thoughts?

Holla?

I'm a fan of slow bulking and slow cutting. For me, at the end of a cut I'll bump my calories a couple hundred a day and maintain for about a week. After that I'll bump it a couple hundred more for a gradual bulk.

I'm pretty close to my bf% goal so I plan to just gain and lose the same 5-10 lbs for a while and gradually get leaner while not losing any net weight

Yeah man, I'm gonna take the same approach. Last time I did this, it was horrible. I just upped my cals like 1000, and packed on blubber. I think I will do just like you said, go up 200 weekly, get to maintainence after 3 weeks, then just give myself an extra 200 cals. It should be enough to put on muscle, with minimal fat.

200 weekly? do you mean daily? I don't think 200 weekly is significant enough to do anything

im sure he means daily hehe

Yeah, I'm a doof. 200 daily. I just want to take it slow and easy. I gained so much fat in 10 weeks it was ridiculous. It took me 4 months to lose it all again. I'm an ex-fatty so I'm excessively resistent to going back.

Hoping to start next week.

Can you only workout 3 days?

Im a big fan of low rep / moderate rep / high rep sets in a single workout. Especially if you're only going to do like 3-4 movements per day. I would try something more like 3,3,3,6,12 or 3,3,6,8,15 etc. Just an idea. 4x6 IMO just isnt enough.

The downside of your routine that I see is you minimally hitting your stabilizer muscles. I would throw in a few bodyweight exercises such as:

Ring Flys

Pistols

I might also throw in a Burpee routine for say 10 mins at the end of each workout.

Good luck, be safe, and have fun.

No, I can workout 4, just that 3 works out better with my school schedule next quarter.

I actually like the idea of what you are suggesting. I might start with the 3,3,3,6,12, that really sounds awesome. So you think I should do that for each lift, on each workout? I'd get the best of all worlds as far as rep ranges go.

Cool, I will try work some of that in somewhere. Thanks!

I would do it for the major compounds only. Then your accessory lifts you can do something more standard.

I would also recommend that you throw in some bicep work and more abs. Also, if you want to get lean, add some interval cardio workouts.

agree,and slowly putting weight on the bar with good form,both bulking slowly and increasing weight slowly IMO are the healthier option.