I have been doing this routine from the begginning of December. I've gained 11 pounds and only gained like 1.5% additional bodyfat. not sure how much that weighs out of the 11 but imma see after i finish cutting. Its a mix of something i read in a magazine, the warrior diet, some stuff of this site, and random other sources. It works for me so maybe someone else will have some luck with it.
Its divided into 4 workouts that try to use mainly compund excersises so u get the most "bang for your buck" i guess.
Workout 1
Flat Bench
Incline Flyes
Incline Bench
Arnold Press
Military Press
Standing Tricep Extension
Barbell Curl
Hammer Curl
Workout 2
Leg Extension
Deadlift
Leg Curl
Calf Raises
Crunches
Weighted Incline Situps
Workout 3
Decline Bench
Decline Flyes
SkullCrushers
Standing Tricep Extensions
Shrugs
Stiff Legged Deadlifts
Pullups
Workout 4
Concentration Curls
Barbell Curls
Squats
Leg Extensions
Crunches
Situps
Barbell Row
Lateral Raise
4-6 reps/3-4 sets (not including warmups)
Day 1/workout1
Day 2/workout 2
Day 3/Rest
Day 4/workout 3
Day 5/workout 4
Day 6/Rest
Day 7/ If your still sore rest this day if not restart cycle
Ok for the diet
I pretty much followed the warrior diet. Yes if u are bulking you need to consume higher amounts of calories. this is possible by eating dense calorie foods. i ate around 4000 calories at my meal. you need to take in as much protein as you can. Chicken, Beef, fish, eggs. Whatever u want. just make sure you get in you're protein. after that try to eat some high fiber veggies. I started eating alot of kale. doesnt taste too good at first but after a little bit of time it grows on ya. that and peanut butter. PB is cheap and high calories so its great when you're trying to squeeze in some more calories.
drink alot of water during the day. black coffee (you can use splenda but i dont) and tea.
increse your weight as much as possible. even if its only 2.5lbs on something go ahead. if u cant try and push more reps. make sure u use proper form. lift slowly. use a full range of motion. oh and cheating on excersises doesnt hurt anyone but yourself
thats all i can think of at the moment but if your having some troubles give this a try. it might work. i went up 20lbs in my bench press (not max) thru this month.
hope i could help some :thumbup:
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