My diet when I was putting on basically a kilo every 2 weeks was pretty much an all you can eat bulk. 3000-4000cals a day easy. Eat whatever I wanted just making sure I hit the gym consistently and hard.
Routine. Try to hit everything 3 times a fortnight or so.
Upper-back/shoulders
rest
Chest
Legs
Arms + deadlifts
rest
repeat (none of this monday - chest, wednesday - back, strict scheduled shit. If I felt good I would go in.)
Back/shoulders:
BB bent over rows 5 sets
Seated cable rows 4 sets
Pulldowns 4 sets
Chest supported T-bar rows 4 set
DB seated shoulder press 4 sets
Arnold Press 3 sets
Cable rear delt flyes 4 sets 12-15
Cable lat delt raises 4 sets 12-15 reps
DB shrugs (Traps) 4 sets
Legs:
Back Squat 5 sets
SLDL 3 sets
Leg extension 2 sets
Leg Curl Seated 3 sets
Calf raises Standing
Calf Raises Seated
Lunges 2-3 sets (legs get shaky as hell around here)
Chest
BB or DB flat bench 5 sets
Cable Flyes 3-4 sets
DB or BB incline bench 3 sets
DB flyes or pec deck flyes 3-4 sets
Chest Dips 2 sets til failure
Arms + deadlifts (easier to go heavier on rows if theres no DL prior)
Deadlifts
Standing Alternating DB curls
Reverse curls
Preacher bench Hammer curls
Cable curls
CGBP
V-bar pushdowns
Dips
Reverse grip one-arm cable pulldowns
Rep range is important. I try to turn my 5RM into my 10RM as fast as possible. Thats my aim. 5 reps is for strength, 10 for growth, if I can bench my old 5RM for 10 reps then im obviously going to make adaptations.
So on main compounds (Seated DB press, bench, squat, DL, BB rows) 5 sets with roughly, 8, 5, 5, 8, 10 reps. Every now and then (perhaps once every month) I would do 5x10-12 or a pure focus on compound strength 5 sets (5, 3, 1, 3, 5).
8-12reps for other exercises because the ultimate goal is to grow.
I think the most important thing is attitude/intensity. You have to be willing to add weight regularly, you dont have to add 2.5kgs to every lift every week but if you feel youre up to the next set of DBs then at least give it a go. Dont wait until youre repping your current weight for 12, hit the next ones up even though you failed at 9 with the current ones. Nomsayin?
Oh yeah right now im on a keto so im cutting for a short time. Trying to get to <10%BF. Cannot wait to bulk again.
My split is basically Back, Chest/Tris, Shoulders/bis, Legs. Ideally when I bulk again ill have essentially the same split but I will put tris and bis on the same day to make an arm day and leave the other muscle groups all by themselves.
