for a bulking routine, what would be a good way to do these? I'm not sure how I would go about counting these since you can't really do them fluidly. Would doing as much weight as I can 8 times, resting for 2 mins, and then continuing for another 5 sets be reasonable? I just don't know.

eminence said:

for a bulking routine, what would be a good way to do these? I'm not sure how I would go about counting these since you can't really do them fluidly. Would doing as much weight as I can 8 times, resting for 2 mins, and then continuing for another 5 sets be reasonable? I just don't know.

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yes, they're probably the best mass builder out there (better than squats but not by much) if you persevere. 5 sets is not reasonable at all!

for deadlifts I like 2 x 5 as a starting point and then adjust from there. you can switch to 3 x 3 or singles even a higher rep range (1 x 10) when you start stalling.

however I'm concerned about your 'not do them fluidly' thing.. they're extremely dangerous if you don't pull correctly, so research the proper form.

yeah i guess watching the ronnie coleman videos of him doing deadlifts wouldn't be such a great idea. In that he just did a ton of weight once, rested, then moved up to a higher weight. But you have me confused, does 2 = sets and 5 = reps in 2x5? Just trying to figure out which would be best for me.

eminence said:

yeah i guess watching the ronnie coleman videos of him doing deadlifts wouldn't be such a great idea. In that he just did a ton of weight once, rested, then moved up to a higher weight. But you have me confused, does 2 = sets and 5 = reps in 2x5? Just trying to figure out which would be best for me.

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NOBODY SHOULD EVER COPY WHAT RONNIE COLEMAN DOES lol. His form is atrocious.

yes, two sets of five reps.. start with that for now.

and let me see the rest of your routine..

the video section of ironaddicts.com has a link to a lot of good form videos and links to other powerlifting type sites that have videos of all the major lifts and accessory lifts. I think you have to make an account there to be able to see them.

Still experimenting some, but i'm rather inexperienced with bodybuilding so I would love some suggestions, I just started about 2-3 weeks ago so I know i'm not pushing hard enough...I tried to base it off diesel's guide with a little bit more suggestions from my school's weight training instructor. All are done with appropriate weight, I try to increase my weight each week by 5lbs. Also I do ab's every other day.

Monday - Chest & Biceps

Bi's: Standing Barbell Curl 8 reps x 3
Standing Alt. Dumbell Curl 8 reps x 4

Chest: Widegrip bench press 8 x 5
Dips - Not hanging any weights right now, 8 x 3

Tuesday - Back & legs.

Back: Deadlifts (not sure of appropriate amount here)
Pull ups 8 x 5.

Legs: Squats 8 x 3
Leg press: 8 x 3
Leg curl: 8 x 3

Wednesday - Delts & Traps

Delts: DB Military Press: 8 x 3
DB Lateral Raise: 8 x 2
DB Front Raise: 8 x 2

Traps: DB Shrugs 8 x 4

Thursday - Tri's & Bi's

Tri's: Close Grip Bench Press 8 x 3
Two arm DB extensions 8 x 3
Kickbacks 8x3

Bi's: Seated Barbell Curl 8 x 3
Seated DB Curl 8 x 3

Friday - Chest & legs

Chest: Widegrip Bench Press 8 x 5
DB Flyes: 8x3
DB Benchpress: 8x2

Legs: DB Stiff legged dead lift 8 x 3
Lunges 8x3 each leg.

Saturday - Rest
Sunday - Rest

(a mon wed fri routine.. change the days as you want, just leave a day between workouts and two days of rest)

squat variation 2 x 5
squats 1 x 20 or leg press 1 x 30
stiff leg deadlifts or good mornings 3 x 10-15
calves 1 x 15 (hold the negative for 10 seconds)

bench variation 2 x 5
another bench variation 2 x 8-10 (different to the first) or dips
(e.g. incline barbell 2 x 5 and flat db 2 x 8-10)
shoulder press 2 x 8-12
tricep exercise 2 x 10-15

deadlift variation 2 x 5
row or chin/pulldown 2 x 8
bicep exercise 2 x 8-12
forearm exercise 2 x 15

Plug abs in wherever you like, twice a week, weighted. (even on off days if you like, just do them)

enjoy.

Start very light, even with a bare bar. Get your form down before you get into any serious weight. Improper form during a deadlift could cause very serious injury to your lower back!