• Welcome to realmuscleforum.com
  • compound bulking split - good approach?

    Discussion in 'Training' started by casse, Feb 24, 2012.

    1. casse

      casse Well-Known Member

      Joined:
      Dec 2010
      Posts:
      29,317
      Likes Received:
      0
      Day 1: Squats 5x5-10
      Leg Extensions: 3x15
      Standing Calf Raise 2-4x10
      Stiff leg Deads 4x10

      Off

      Day 3: Incline DB Press 4x6-10
      Weighted Dips 4x6-10
      Seated BB Press 3x6
      Seated DB Press 2x8-10
      EZ bar Skullcrushers 4x6-10

      Off

      Day 5: Weighted Chins 3x4-6
      BB Rows 3x6-8
      Deadlifts 3x8-10
      BB Curl 4x8-12

      Off

      Off


      Sets listed are working sets. At least 2 warm up sets for the first exercise for each bodypart and at
      least 1 warm up set for each subsequent exercise for that bodypart. Same weight on all working sets. Once I can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, deload working with 80% of your max weights for one week and do not take any set to failure.

      Rest times can vary between sets. I take as much time as i need to recover and refocus for next set.
      Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
      minutes)

      What's your opinion about it mates?
       
    2. remstation

      remstation Well-Known Member

      Joined:
      Jan 2011
      Posts:
      39,969
      Likes Received:
      0
      compound bulking split - good approach?

      Ill suggest you look into 5/3/1 and do more pulling then pushing with no leg ext or anything. If you got more questions after researching let me know.
       
    3. Raleoxilevz

      Raleoxilevz Well-Known Member

      Joined:
      Dec 2010
      Posts:
      43,682
      Likes Received:
      0
      compound bulking split - good approach?

      Is there a specific reason you chose to include both seated BB and DB press? x2 on more pulling and I would also advise you to add more posterior chain work on your leg day. Something like Glut ham raises, good mornings or some kind of step up would be my personal choices.
       
    4. Canellesao

      Canellesao Well-Known Member

      Joined:
      Jan 2011
      Posts:
      36,073
      Likes Received:
      0
      compound bulking split - good approach?

      I would eliminate one of the overhead pressing movements. It will definitely hamper gains ... the anterior delts are at least one muscle group I know where "less is more" applies. You could instead do some lateral and rear delt work. I would even include face pulls or seated DB cleans here as they'll help with shoulder health, improve muscle imbalances, and have a positive influences in movements including but not limited to squats and deadlifts.
       
    5. Capone

      Capone Well-Known Member

      Joined:
      Jan 2011
      Posts:
      32,099
      Likes Received:
      0
      compound bulking split - good approach?

      It looks like a basic legs, chest/tri, and back/bi split.
       
    6. defelqy

      defelqy Well-Known Member

      Joined:
      Jan 2011
      Posts:
      38,829
      Likes Received:
      0
      compound bulking split - good approach?

      bb seated press works front delts more, and db press medial delts more. and there are only 3 sets of bb press and 2 sets of db press so i thought 5 sets of overhead presses wouldnt be too much...

      so maybe add some seated rows to back/bi day?

      i just wanted to take maximum benefit from this routine, because it doesnt have a lot of different movements and isos and i heard that for bulking you should stick to basics and dont do too many movements...and id rather rest 2-4 mins between compounds sets and do it heavy than rush through many exercises with little rest between sets.. but i dont know which approach is better

      i just added some cable rows just to better balance pulling vs pushing movements. so basically my 3 day routine looks like this:

      WORKOUT 1
      MONDAY: Squats 5x5-10
      Leg Extensions: 3x15
      Seated Calf Raise 2x15
      Standing Calf Raise 2x10
      Stiff leg Deads 4x10
      TUESDAY: Incline DB Press 4x6-10
      Weighted Dips 4x6-10
      Seated BB Press 3x6
      Seated DB Press 2x8-10
      Cambered bar Skullcrushers 4x6-10
      THURSDAY: Weighted Chins 3x4-6
      BB Rows 3x6-8
      Deadlifts 3x8-10
      Seated rows 3x10-12
      BB Curl 4x8-12

      it is possible that i wont have access to seated calf machine so ill do 4 sets of standing calf raise instead in that case. or are seated calf raises neccessary?
       
    7. vijugati8g

      vijugati8g Well-Known Member

      Joined:
      Dec 2010
      Posts:
      35,465
      Likes Received:
      0
      compound bulking split - good approach?

      Regarding the db bb o/h pressing: although I believe the difference to be negligible (if anyone has studies or data or whatever to show otherwise I'd love to read and learn), your logic and the fact your volume isn't overly high makes it seem reasonable.

      I mention more pulling simply bc I firmly believe you should have AT LEAST equal pressull for overall strength (including pressing movements) shoulder health, and to a lesser extent asthetics.This can be done by either adding pulling or, the wildly less popular lol, subtract from pressing
       
    8. emininojiq

      emininojiq Well-Known Member

      Joined:
      Dec 2010
      Posts:
      28,494
      Likes Received:
      0
      compound bulking split - good approach?

      As far as your question regarding calves: the soleous, trained by seated or bent leg toe presses/raises of sorts, is a slow twitch dominant postural muscle so it has a lower growth potential than the gastroc. Due to that I would say doing just standing calf raises is ok.

      As an aside, I think triple extension movements are the best way to elicit growth in this stubborn area. Sprints, cleans, jumping, etc
       
    9. casse

      casse Well-Known Member

      Joined:
      Dec 2010
      Posts:
      29,317
      Likes Received:
      0
      compound bulking split - good approach?

      ok, ill do just standing

      thanks, so do you think this is a reasonable routine that i can stick to when bulking phase?

      i also put lower rep range on seated bb press to somehow compensate for doing them after incline db press and dips (so i can use more weight).

      MONDAY: Squats 5x5-10
      Leg Extensions: 3x15
      Stiff leg Deads 4x10 (toes on plates)
      Standing Calf Raise 4x10

      WED: Incline DB Press 4x6-10
      Weighted Dips 4x6-10
      Seated BB Press 3x6
      Seated DB Press 2x8-10
      Cambered bar Skullcrushers 4x6-10

      FRI: Weighted Chins 3x4-6
      BB Rows 3x6-8
      Deadlifts 3x8-10
      Cable rows 3x10-12
      BB Curl 4x8-12

      + abs 1-2x a week (weighted crunches &hanging leg raises)
       
    10. Mickel

      Mickel Well-Known Member

      Joined:
      Mar 2011
      Posts:
      946
      Likes Received:
      0
      compound bulking split - good approach?

      now i come up with an idea to take shoudlers from chest/tri day and add to legs.. so i can better focus on shoulders:

      MONDAY: Squats 5x5-10
      Leg Extensions: 3x15
      Stiff leg Deads 4x10 (toes on plates)
      Seated BB Press 3x6
      Seated DB Press 2x8-10

      WED: Incline DB Press 4x6-10
      Weighted Dips 4x6-10
      Cambered bar Skullcrushers 4x6-10
      Standing Calf Raise 4x10

      FRI: Weighted Chins 3x4-6
      BB Rows 3x6-8
      Deadlifts 3x8-10
      Cable rows 3x10-12
      BB Curl 4x8-12

      what do you think about it?
       

    Share This Page

    1. This site uses cookies. By continuing to use this site, you are agreeing to our use of cookies.
      Dismiss Notice