Best type of training during a bulk?

Which is it? in the strength range of 4-6 like max-ot or 5x5 programs? or higher rep ranges of 8-10 n 10-12? Which regiment have you found to work better during bulking?

I've bulked in the up to 8 rep range, and that works for me, but depends on where you are at, might benefit from some strength oriented training.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

where are you at with your training? have you just started or been training for a faw years?

if you have just started (less than 1 year consistant training) then i would say 5x5 is the place to start as its good to build a strength base and then move onto higher rep further down the line, as you will gain some size from strength training.

I would say a range of 5-12 is good for bulking. Though a lot of people would argue that bulking is about the diet.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

it is really about the diet because I have "bulked" and went on a "cut" with 5x5 programs.

I have seen amazing gains with strength oriented programs while bulking, but I also just got done doing the 20 rep squat program and everything is 12-15 reps, accept for squats which are 20...

and I have no exact calculations, but judging from the mirror and the weight on the scale within the past 5 weeks I was on it I put on a few pounds of muscle and dropped some body fat to boot.

But really, whether one is more optimal or not is going to always be up for debate. The key is to bring in more calories then you need to put on muscle. Because you can be on the best mass building plan ever but if your not eating enough you wont grow.

I will say this though, making sure you add in squats and deadlifts to your "bulking" routine is probably one of the smartest things you can do.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

all you need is progressive overload doesnt matter when where how or what..if you increase in weight/reps every workout you will grow provided you eat enough

so pick a training you like I personally like DC training for bulking because it involves getting brutally strong.

Write down everyworkout and record your weight/reps and make sure you repeat the same workouts so you know that you are progressing..

heres a good read

http://www.tmuscle.com/...amp;utm_campaign=tmuscle

that routine is a good bulker just follow it and u can change the exercises if you want to

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

The general rule of thumb is wanting hypertrophy for the most amount of mass gain so stimulating the most muscle fibers.  In my experience doing a higher rep/lighter weight day and a lower rep/heavier day stimulates the most amount of muscle fiber.  So like a 4 day split:

Day 1 Heavy Lower
Day 2 Light Upper
Day 3 Light Lower
Day 4 Heavy upper

Like i said this is from personal experience and seems the most logical as it stimulates type I and type II muscle fibers equally.  Obviously if you are wanting more strength or more endurance this needs to modified...

Edit: Ohh and i agree diet is a HUGE factor in a successful bulk

hey soccer would you post up a full routine you would do for bulking??

i always like to see different opinions, options are limitless when it comes to workout!

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

diet is huge no matter what your trying to accomplish......

DBB's Thread Jack Police

True, and I think this is the majority of peoples problems while training.

However, having the right diet is more crucial during a cut IMO. Simply because you have to balance everything better and you have to eat below maintenance, but its not as easy as starving yourself and hoping you drop fat. Its a much more complex process and harder mentally because you HAVE to be more strict with everything.

During a bulk though, simply put, all you have to do is eat above maintenance. Obviously optimally you want to follow the same rules keep everything strict and eat healthy, but when it comes down to it on a bulk if your eating the healthiest food possible but just not eating above maintenance you wont gain. So in that regard it is much better to eat fast food all day long simply to meet that requirement.

But as I said optimally, so that really isnt ideal. The point is a lot of people just simply dont eat enough either because there ignorant about their own maintenance level or they dont know how much they are taking in. And then they complain because they arent gaining muscle.

But then you can get into the macro levels...and thats just a whole other thing.

But to get back on topic I really dont think it matter what your reps are, I believe you get better and stronger at what you aim to do. Because squatting something 20 times, is much different then squatting something one time. or benching something 5 times, opposed to benching something 12 times. With lower reps I build more strength with heavier weights and endurance with heavier weight. With higher reps I build more strength and endurance with less weight, but more movement.

Obviously as the weight goes up, the overall workload is decreased to reach that optimal level of training. While lowered weight will have a higher overall volume because the weight isn't as taxing on the nervous system.

but nothing is going to happen with any of those unless your diet is there to fuel you and rebuild you. With Pre-post workout nutrition being the most important times besides breakfast.

Neutralyze


diet is huge no matter what your trying to accomplish......

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Just get your diet right and any program will work.

For beginners, I recommend 5 x 5 full body routines with principles based around progressive resistance. Stronglifts 5 x 5 being my favorite.

Once I got into the intermediate stages HST and DC began my two biggest recommendations (for intermediate lifters).

Strength oriented routines are optimal for beginners IMPO.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

you know what i have never done 5x5 i have been tempted to try that but i dunno i love DC haha

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Creation


i dunno i love DC haha

Haha you got that right. I think it's the best program ever really. I'll never switch back to sets outside of for squats and rows and maybe used as a tool for a plateau breaker. I absolutely love DC.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant