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I need a bulking routine schedule?
Hi im 5'10 160 pounds pretty skinny ive build some muscle in my arms and chest has got bigger but I want to get bigger I need a new routine to bulk up also bulking up should I just do 3 sets of 6 to 8? I usually do abs after every workout I'm trying to get abs but also trying to bulk up so I'm stuck in between I do legs every other day like squats leg press and calf raises I do that every other day my squat max is 310 right now so how can I bulk up and also get the abs I want I have a bit of lower stomach fat I want to do cardio but if I'm trying to bulk up I shouldn't be doing cardio that's what a personal trainer told me so can you please give me a schedule for bulking up also sets and reps I usually go Monday shoulders and arms Tuesday legs Wednesday chest and back Thursday legs Friday any muscle group except for legs since I did them the day before so can you give a schedule for bulking also should I do abs after every workout? thank you in advance
1 Answer
- ?Lv 57 years ago
Hi Bob!
To bulk up you need to up your protein intake! Aim for 128g of protein a day (0.8g of protein x 160lbs) gives you your max protein intake for max muscle bulking.
I find that doing less weights/more reps is very effective in bulking. Aim for 3 sets of 20 but with a lower weight.
Here is what I do:
Mon:
Clean and press
Bicep curl
Tricep extension/dips/kickbacks
Dead rows
Shoulders
Tues:
Cardio 1 hour (running/elliptical/bike/stairstepper)
Dead lifts
Squats
Lunges
Wed:
REST
Thurs:
Clean and press
Bicep curl
Tricep extension/dips/kickbacks
Dead rows
Shoulders
Fri:
Cardio-1 hour
Squats
Lunges
Dead lifts
Sat:
Clean and press
Bicep curl
Tricep extension/dips/kickbacks
Dead rows
Shoulders
Sun:
Rest
I don't know what weights you lift, so try 5-10kg less than what you usually do and increase the reps! 20-30 reps at low weight is very effective in bulking up (from my experience).
Source(s): Personal experience + work at a gym + health science major