How to bulk up?

[aguero93:20]

Had a bit of a change of plan again!

Decided I want to give an upper/lower split a go for a while soon but got a slight problem with deadlifts. Google shoes this is a common problem for upper lower splits.
Will be doing 4 days: lower A, upper A, lower B, upper B
Could do:
- Squats on lower a and deads on lower B
- Heavy squats on lower a, higher rep squats on lower b and rack pulls on one of the upper days

Any opinions from the knowledgeable knew amongst you?

Don't skip your deadlifts, you're leaving your lower back out of your routine if you do. I usually do them on back day and focus on primary leg exercises on leg day (squats, lunges etc).

 

[117 M34]

Don't skip your deadlifts, you're leaving your lower back out of your routine if you do. I usually do them on back day and focus on primary leg exercises on leg day (squats, lunges etc).

I wouldn't be having a back day or a leg day, it would be a lower/upper split

 

[aguero93:20]

I wouldn't be having a back day or a leg day, it would be a lower/upper split

That's what I meant to say :) If you're struggling to do deadlifts and squats on the same day move the deadlifts onto an upper body day. Unless they're the Romanian/Stiff legged variations they're not as leg focused an exercise as squats etc. Rack pulls I wouldn't be a fan of, you're always looking for a big range of movement on back based exercises.

The problem with leaving them out is that apart from back extensions (which are difficult to move a decent amount of weight with), they're the only exercise that focuses on improving the strength of the lower back area which in turn strengthens the core.

What other compound movements are you doing on upper body days?

 

[M3 Blue]

@117 M34 you could try pendlay rows as your compound for upper back instead of rack pulls.

Which whey do you lot use by the way? I have been using Myprotein for ages but I'm starting to think it doesn't taste that great, especially after someone gave me some Scitec which is really nice.

 

[117 M34]

@117 M34 you could try pendlay rows as your compound for upper back instead of rack pulls.

Which whey do you lot use by the way? I have been using Myprotein for ages but I'm starting to think it doesn't taste that great, especially after someone gave me some Scitec which is really nice.

Was planning on rack pulls one upper day and bent over rows on the other. However, I think I will do deads on 1 of the lower days and squats on the other and drop rack pulls and add in lat pull downs. Will also be doing pull ups but as I can only do 4 at a time I will need to use other stuff until I can build them up.

I also use my protein whey and casein. Cheap and does the job but I would agree there are nicer ones but you get what you pay for.

Had a PT session tonight and had the trx out which was hard. Trying to do dips on them was funny for others in the gym when I kept falling.

Anyone read 12 week body plan? Any opinions?

 

[quiet_riot]

@117 M34 you could try pendlay rows as your compound for upper back instead of rack pulls.

Which whey do you lot use by the way? I have been using Myprotein for ages but I'm starting to think it doesn't taste that great, especially after someone gave me some Scitec which is really nice.

Myprotein unflavoured. Man up you pussy.

 

[M3 Blue]

Was planning on rack pulls one upper day and bent over rows on the other. However, I think I will do deads on 1 of the lower days and squats on the other and drop rack pulls and add in lat pull downs. Will also be doing pull ups but as I can only do 4 at a time I will need to use other stuff until I can build them up.

I also use my protein whey and casein. Cheap and does the job but I would agree there are nicer ones but you get what you pay for.

Had a PT session tonight and had the trx out which was hard. Trying to do dips on them was funny for others in the gym when I kept falling.

Anyone read 12 week body plan? Any opinions?

Lat pulldowns are good, I suggested pendlays because they work more muscles in your upper back whereas the pulldown is lat isolating and AFAIK rack pulls work the same as deadlifts they just take the hamstrings out.

I have 2 back days on my routine, I used to do the same thing on both days but I have swapped out 1 of the deadlifts in order to add in more upper back stuff (pendlay rows, face pulls) because my lower back is stronger than upper and my front delts over power my rear ones. I am trying to fix this by doing more rear felt work on my shoulder day but I also try and hit them more than once a week that's why I put rear felt flyes and face pulls on here. This is what my back routines look like:
Day 1:
Deadlifts 3x5
T Bar Row 4x8
DB One Arm Row 3x8
Wide Grip Lat Pulldown 3x8
Narrow Reverse Grip Lat Pulldown 3x8
Seated Cable Row 3x8
Machine Rear Delt Flyes 3x8

Day 2:
Pendlay Rows 3x5
T Bar Row 4x8
DB One Arm Row 3x8
Face Pulls 3x8
Wide Grip Lat Pulldown 3x8
Narrow Reverse Grip Lat Pulldown 3x8
Seated Cable Row 3x8

I haven't read the 12 week plan but isn't it a lot of supersets? You might annoy people at the gym doing that haha.

Myprotein unflavoured. Man up you pussy.

If only I had the balls to be a man.

 

[adrianr]

Was planning on rack pulls one upper day and bent over rows on the other. However, I think I will do deads on 1 of the lower days and squats on the other and drop rack pulls and add in lat pull downs. Will also be doing pull ups but as I can only do 4 at a time I will need to use other stuff until I can build them up.

I also use my protein whey and casein. Cheap and does the job but I would agree there are nicer ones but you get what you pay for.

Had a PT session tonight and had the trx out which was hard. Trying to do dips on them was funny for others in the gym when I kept falling.

Anyone read 12 week body plan? Any opinions?

With your pull ups you can always do chin ups instead (palms facing you, same width grip). Most people find they can add a couple more reps doing this as it stops your arms giving out too soon before your back. Alternatively you can do negatives. As soon as you can hit 5 reps for 5 sets grab a belt and start adding weight. Just be sure to do them properly, full ROM, dead hang at the bottom, no swinging.

Getting a little worried about my elbow now. Given it plenty of rest for many weeks now and can still feel it nagging constantly. On the plus side, cut seems to be going well, 3kg in a month. Can't wait to get back to bulking again though.

 

[Blue>Red]

I know this thread is for guys looking to get big and all that, but as a football player at semi-pro level I'd be interested to know what gym programmes some of city's players have

 

[adrianr]

Update on elbow.. I saw a few videos about how stretching is the last thing you want to do for tennis elbow, and instead you should look to massage the muscle either side of the tendon to restore its elasticity (or something similar). Combine this with strengthening exercises (I've been doing rope twists with a 5kg plate) and as if by magic my elbow is feeling markedly better. Even managed to do heavy bench the other day without so much as a twinge. Still taking it easy on the whole but it seems like good progress.

Nearly past 78kg on my cut too, down from 82.5. Still trying to get rid of the last stubborn bits - hard work. Glad my strength has remained throughout though.