Gerrard bulking programme

Hi there guys, I would like to put down my training programme for some opinions and criticism on improvement.
I'm 22 yo, I'm weighing in at 77kg with 11% body fat.

I've been with this programme for about 6 weeks, only picked up 3kgs.. Dieting has been on and off, been difficult as a bartender but I've just recently sorted out my diet through DJs tricks of the trade. I'm looking to start a cycle end of January.

Monday (Chest + Triceps)
5 to 10 min warmup treadmill

Chest
Bbell bench press 4 x 10;8;8;6
Dcline bench 3 x 8;8;6
Incline bench 3 x 8;8;6
Dbell Flys 2 x 10
Dbell Pullover 2 x 8

Triceps
Tri extension 4 x 10;8;8;6
Bench dip 3 x 8
Skull Crusher 3 x 8

Tuesday (Back + Bicep)
5-10 min jog

Back
1 arm Dbell row 3 x 8
Seated row 2 x 8
Bent over Bbell row 2 x 8
Lat pull down 3 x 8;8;6

Biceps
Standing Bbell curl 3 x 8;8;6
Preacher curl 3 x 8;8;6
Incline Dbell curl 2 x 12
Concentration 2 x 10

Wednesday
Cardio

Thursday (Shoulders + Forearms)
5-10 min jog

Shoulders
Smith shoulder press 3 x 10
Dbell reverse fly 3 x 8
Military Press 4 x 10
Lat raise 2 x 10
Dbell shrugs 2 x 10
Upright row 2 x 10

Forearms
Standing wrist curl 4 x 10
Bbell wrist curl 4 x 10

Friday (Legs)
5-10 min jog

Squats 5 x 10;8;8;6;4
Leg extension 3 x 12
Leg curl 3 x 12
Standing calf raises 4 x 12
Seated calf raises 2 x 12

Saturday and Sunday rest.

Cheers

Id add leg press and start chest with incline.
You picked up 3kg in 6 weeks..?

And you should be doing pull ups and dead lift for back.

Thanks Ian, leg press 3 or 4 sets of 8 or starting from 10.. Well I weighed in at 73-74 at the beginning but between 2 and 3.

I will deff add deadlift and chin ups.
Any exercises you would take away?

I'm really weak in my chest and calves, need to improve those areas

My calves use to lag but I found training them twice a week helped me alot I do them with chest on Monday and then again on Thursday.

3 kg in 6 weeks not bad at all... I would continue until u stop gaining and then consider a cycle.

I agree with Mike for a change:-) if your growing that well with a good diet and you tweak your training keep going until you get as big as you natuarally can.

Alright will do guys, thanks for the advice.. Will keep my stats updated on the forum, looking to start a Tbol and Enanthate cycle from Feb or March, may be to soon?

Length?

9 or 12 weeks

Gerrard48 wrote: 9 or 12 weeks

I mean height

182cm

Dead lifts have been doing wonders after I added them into the routine. Calves are starting to burn doing them twice a week.
Thanks a lot for the help guys.

One thing though: What would you guys say about upping the volume on the bicep training? Did some research and a lot of people say they peak more with higher volume over weight, squeezing the bicep at the top.

Cheers

For Bi's different strokes for different folks. For me 3 sets of 4 work well. Face it you use them with back So as long as biceps are spaced from back and you use slow isolated movements I think 12 sets is more than enough!

In the end if the day if you want bigger arms 2 thirds of your arm should be tris.

Gerrard48 wrote: Dead lifts have been doing wonders after I added them into the routine. Calves are starting to burn doing them twice a week.
Thanks a lot for the help guys.

One thing though: What would you guys say about upping the volume on the bicep training? Did some research and a lot of people say they peak more with higher volume over weight, squeezing the bicep at the top.

Cheers

Different strokes for different blokes bro. For me I find that lower volume with higher weight works the best.

Howzit bro

This is my training program:

Mondays
SHOULDERS
4 X 12 MACHINE SIDE LIFTS(Warm up set-Start on weight nu:10,11,12 and last set on 13)(Not sure about kg weight)
4 X 12 DUMBELL FRONT LIFTS(2 sets with 26kg dbells and 2 sets with 28kg dbells)
4 X 12 REAR INCLINE BENCH LIFTS(2 sets with 26kg dbells and 2 sets with 28kg dbells)
4 X 12 DUMBELL MILITARY PRESSES(2 sets with 28kg dbells and 2 sets with 30kg dbells)

CHEST
4 X 12 FLAT BENCH PRESSES(warm up set-start with 60kg,80kg,100kg and last set to failure 6 to 8 reps with 115kg)
4 X 12 INCLINE DUMBELL PRESSES(2 sets with 28kg dbells and 2 sets with 30kg dbells)
4 X 12 DECLINE MACHINE PRESSES(2 sets with max weights on cable machine(nu:10)plus 10kg weight and 2 sets with added 5 kg's)
4 X 12 FLAT DUMBELL PRESSES(2 sets with 28kg dbells and 2 sets with 28kg dbells-last 2 sets till failure,5 to 6 reps)
4 X 12 MACHINE FLIES(2 sets on weight nu:12 and 2 sets on weight nu:14-last 2 sets till failure,6 to 8 reps)

Tuesdays
NECK
4 X 12 MACHINE CHIN UPS(Warm up set-start with max weight on machine(nu:10),add 5kg,10kg and last set 15kg)
4 X 12 REVERSE SMITH MACHINE SHRUGS(2 sets with 60kg and 2 sets with 70kg)
4 X 12 DUMBELL SHRUGS(2 sets with 40kg dbells and 2 sets with 44kg dbells)

BACK
4 X 12 CABLE ROWS(Warm up set-start with,90kg,97.5kg,105kg and last set 112.5kg)
4 X 12 LAT PULL DOWNS(2 sets with 97.5kg and 2 sets with 112.5kg)
4 X 12 LAT PULL UPS(2 sets 70kg and 2 sets 80kg)
4 X 12 REVERSE FLIES(2 sets 40kg and 2 sets 45kg)
4 X 12 LOWER BACK LIFTS(2 sets 15kg and 2 sets 22.5kg)

Wednesday-OFF

Thursdays
FORE ARMS
4 X 12 FOR/REV MACHINE CURLS(warm up set-use last 4 weights on machine-max weight 36kg)
4 X 12 IN/OUT DUMBELL CURLS(2 sets 26kg dbells and 2 sets 28kg dbells)

TRICEPS
4 X 12 TRICEP MACHINE PUSH DOWNS(warm up set-start on weight nu:10,11 12 and last set on 13)
4 X 12 TRICEP DIPS MACHINE(2 sets on weight nu:14 and 2 sets on weight nu:15 plus 7.5kg)
4 X 12 TRICEP SIDE PULL DOWNS(2 sets on weight nu:8 and 2 sets on weight nu:10 )
4 X 12 TRICEP OVERHEAD DUMBELL P/UPS(2 sets with 40kg dbells and 2 sets with 44kg dbells)

BICEPS
4 X 12 STANDING MACHINE CURLS(Warm up set-start with weight nu:7,8,9 and last set nu:10 )
4 X 12 MACHINE PREACHER CURLS(2 sets on weight nu:10 and 2 sets on weight nu:12 )
4 X 12 ROPE T CURLS(2 sets with weight nu:10 + 10kg's ans 2 sets with nu:10 + 15 kgs)
4 X 12 EASYBAR FULL EXTENSIONS(2 sets with easybar 40kg's and 2 sets with easybar 45kg's)

Fridays
LEGS
6 X 12 STANDING CALVE MACHINE (start on weight nu:10 and last set on 16)
6 X 12 FORWARD RAISES/extensions(start on weight nu:4 and last set on 9)
6 X 12 REVERSE CURLS(last set on 36kg's)
6 X 12 LEG PRESSES(start on 120kg's and last set 230kg's

NOTE:I DONT TRAIN LEGS TOO HARD,HAVE PINS IN LEFT LEG DUE TO CAR ACCIDENT FEW YEARS BACK-DOC SAYS NOT TO TRAIN LEGS AT ALL.

STOMACH

2 X 21 SITUPS
1 X 21 SITUPS WITH 10kg weight on chest

Saturday/Sunday-OFF


Works for me,always have good solid gains...remember to change your routine every 8 weeks or so..The body gets use to your routine...

Thanks champ

Will deff look into replacing or adding extra exercises..

1 question: aren't you maybe over training your anterior delts?

Military, lateral raises, bench press, incline dumbbell press all work your front delts due to the exercises being performed with pronated wrists. Why do front raises as well?

Thanks for some insight into your programme mate

Cheers

Howzit bro

Well i did post my training program here on the forum for advise and feedback was definitely not over training.That was my exact question because on my cycle I wasn't picking up the weight I expected so i thought i was maybe over training....

I'll send u the link,I did however have good strength gains...the program I sent you recently is where I am now weight wise...you will see a big difference from then and now....

www.anabolicsteroids.co.za/forum/8-train...ing-program-too-much

I've seen a big difference in my front shoulders and chest by adding the front lifts....I don't say my exercise program is perfect but it works well for me....

Before I started my pct couple of weeks ago I was 102kg with around 14% bodyfat....