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How about low intensity for bulking?

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BazookaJo
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2004/01/14 18:10:07 (permalink)

How about low intensity for bulking?

I have been training with a HIT routine for a while which has rersulted in a good change of shape, but I've been wanting to gain a little (well a lot) more size.

As such, I am considering boosting my calories, and adopting an old-fashioned workout where the whole body gets a full workout 3 times a week - just 4 or 5 basic movements (i.e. flat bench, squat, Rowing, Shoulder Press, Chins) steady away - no real pushing or straining for strength.

I realise that actual muscle gains will be limited on this routine (if not none existent) but the turnaround of glycogen loading/depletion for each bodypart (i.e. the weight gain mechanism)would be 3 times that of my HIT routine (each bodypart once a week).

Any thoughts or opinions?

Regards - Jo.
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    Genon
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    RE: How about low intensity for bulking? 2004/01/15 00:11:41 (permalink)
    J5- How could you agree that it is a good idea to work the entire body 3 times a week? That's like deadlifting 3x, benching 3x etc.
    Did you read it wrong? Either way... A full body workout 3 times a week is dumb. Instead just do a split... 5x5 routines are perfect for 3x a week. The only diffeence is you work differnt muscles everyday.
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    Snaeke
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    RE: How about low intensity for bulking? 2004/01/15 02:39:02 (permalink)
    quote:
    Originally posted by Genon

    J5- How could you agree that it is a good idea to work the entire body 3 times a week? That's like deadlifting 3x, benching 3x etc.
    Did you read it wrong? Either way... A full body workout 3 times a week is dumb. Instead just do a split... 5x5 routines are perfect for 3x a week. The only diffeence is you work differnt muscles everyday.



    He probably misread it. Its possible to do a full body workout 3 times per week as long as you're not doing any of the compounds(such as squats, deadlifts, etc.), building mass, or working with heavy weight. Just don't expect as much gain from it.

    I had a friend at work tell me that in order to build the chest up, you have to work it 3 times per week using dumbbells doing inclines, flat, declines, flyes. Personally, I think the guy(forget the name) that my friend was using as an example is either full of sh** or using a lot of gear. It was something he read in one of those bodybuilding magazines.

    BazookaJo, if you're interested in putting on mass, you can't work the whole body 3 times per week. Your body won't have enough time to recover & grow. Check out Frankie's 5x5 routine & give it a try for 12 weeks. One of the things I'm liking about the 3x8 version thus far is that each session requires a LOT of effort/energy, less time to complete, and it hits just about every muscle.
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    Genon
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    RE: How about low intensity for bulking? 2004/01/15 03:22:43 (permalink)
    Well, i dunno how true it is that you can work a routine of isolations 3x per week, but the rest is true. Even with isolation movements, it's still overtraining.
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    pittbull7
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    RE: How about low intensity for bulking? 2004/01/15 07:57:56 (permalink)
    I am going from a west side barbell to a German Volume Training. i have been lifting so long that the only thing that works for me is 5-6 days a week on, no more then 45min-1hour in the gym,one bodypart per day, and volume. I think it sounds good but you will have to experiment with it to see if it really suits your needs.
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    veganlifter
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    RE: How about low intensity for bulking? 2004/01/15 09:52:34 (permalink)
    jo, in my opinion a very good old fashioned routine would be along the lines of the super squats routine:

    day 1:
    -squats 1x20
    -flat bench 4x5
    -overhead press 3x5
    -bar rows 4x5
    -shrugs 3x10
    -tri extension 2x10
    -bi curls 2x10
    -grip

    day 2:
    -squats 1x20
    -dead lift 4x5
    -inc bench 3x5
    -dips 4x5
    -upward rows 3x10
    -lat pull 3x10
    -bi curls 2x10

    I would modify it a bit though, but the basis is the same.

    That's 2 days/week.
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    Skrewdriver
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    RE: How about low intensity for bulking? 2004/01/15 12:49:11 (permalink)
    John,

    how would you cycle the intensity - add more reps and lower the weight?

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    Robert
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    RE: How about low intensity for bulking? 2004/01/15 13:30:08 (permalink)
    yes, 3x8, 3x5, 5x3, 3x3 arragnge these how you like, repeat or prymid back up i suppose.
    rob
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    BazookaJo
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    RE: How about low intensity for bulking? 2004/01/15 14:01:37 (permalink)
    quote:
    Actual muscle gains won't be limited at all, you'll gain muscle rapidly. Also glycogen loading and deloading isn't THE weight gain mechanism.


    I had admittedly based my idea around the concept that gaining weight/size was about using up the glycogen stores in the muscles and eating enough carbs to replace what you'd lost and then some (with the idea that the body stores a little bit extra after each depletion for next time).

    But what is/are the weight gaining mechanisms (other than tons of quality food washed down with gallons of water)?
    #9
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