Bulking routine

Red_Pill_Brotherhood · 2019-07-06T18:48:20+00:00

You don't have to commit to one routine. Remember the principles and you're good:

1)find your caloric maintenance (check online for calculators for this. Based on age, activity level, height, weight, etc)

2)Add 500 calories to that to start with(after a 2-3 weeks if yo aren't gaining weight you should add 300-400 more calories) and add more if need be. If you are gaining weight too fast/slow, adjust accordingly(you can only add about 2 pounds or so of muscle per month in your first year, less the longer you lift).

3)Counting Calories/macros:Until you are on auto-pilot/have it figured out, count calories and macros(Myfitnesspal app was what I used when I used to count cals/macros). Generally, aim for 0.8-1g protein per pound of bodyweight(ie- you weigh 155, eat 145-155g protein per day). It doesn't really help after 1g/lb and can have some blood work negatives by eating WAY too much protein(ie- if you consistently ate 200+g protein per day for example)

4)Carb/fat intake. I am not a big fan of extreme diets in terms of macros. I generally recommend roughly double the protein for your carb intake and round the rest of calories out with fat.

5)Best 5 foods: steak, eggs, salmon, oatmeal, brown rice. Focus on well balanced meals.

6)Micronutrients are underrated. They will give you many vitamins and minerals and make you feel better. Best fruits and veggies include oranges, apples, bananas, blueberries, acai, pomegranate, strawberries, leafy greens, zucchini, spinach, beets.

7)Whether you eat 2-6 times a day is mostly up to you. Just get the calories and macros in.

8)Change up your workout routine every 3 weeks or so. Switch the exercises around(if back day was: Deadlift, wide grip lat pulldown, barbell underhand row, back hyperextensions/raises switch it to deadlift, dumbbell one arm row, pullups, etc etc) to keep the muscle from memorizing the same workout. Start each workout after warmup with a compound exercise or two then move on to isolations to bring out the shape and striations in the muscle. In your first year, I recommend you focus mostly on compounds(bench, squat, deadlift, rows, pullups/downs, shoulder presses/OHP, etc).

9)Consistency. This game takes time and consistent dedication.

Good luck brother.

LadYeet · 2019-07-07T05:17:32+00:00

Diet: If you dont mind spending a little money for a subscription fee, Renaissance Periodization has templates/an app that tells you how much of what to eat each day for each meal and you do regular weigh ins and based on your goals adds/subtracts your macros to ensure progress. You just have to measure out weights of foods which is extremely easy. No math involved.

Training: 5x5 is good, a classic. Wendler 5/3/1 is a good option to get strong and add some hypertrophy accessory work in 8-12 rep range. Another great option is GVT which is 10x10 for your big lifts. You'll increase weight and get big quick on that.

Hundreds of ways to skin a cat bro.

FinancialThanks1 · 2019-07-06T19:00:19+00:00

you dont need a program. caloric surplus, adequate protein. work to add lbs and/or reps compound lifts weekly. lift as often as possible as long as you recover between workouts. use isolation/accessories to sculpt and to improve lagging muscles. follow these instructions in the way thats most convenient for you

onionbootyfan · 2019-07-06T22:08:28+00:00

https://www.muscleforlife.com/best-way-to-build-muscle/

INNASKILLZ2K18 · 2019-07-07T11:54:40+00:00

Eat shit loads...get to your caloric surplus. IF you've been lifting for a year and only put on that much, you aren't putting enough into your body.

Compound lifts....always going for progressive overload.

Isolation exercises to compliment.

Just push progressive overload...

MasterShake777 · 2019-07-06T17:48:11+00:00

Look up Anthony Ellis' program. 6 meals a day

Title	Bulking routine
Author	RedRealer
Upvotes	2
Comments	33
Date	July 6, 2019 5:37 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/c9w9rg/bulking_routine/
Archive Link	https://theredarchive.com/r/askTRP/bulking-routine.244658 https://theredarchive.com/post/244658

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