Frequency vs intensity when bulking??

[Goatofthunder]

Hi all.


What has worked best for you when bulking (with gear)?
3-4x week, fullbody.
4x split, legs and abs, chest and tris, back and bis, shoulder and abs ( what I´m doing now)

I´d also like to see your input on sets and rep ranges

 

[3J]

i like to use my reverse pyramid system..

i also enjoy the 5/3/1 4 day split

 

[Leo888]

done full body on last cycle, squat went up 120lb, bench 50lb, ohp 45lb, deadlift 100lb

 

[ducks on the wall]

5/3/1 is a great program for anyone if followed "as written" and willing to put forth the effort to the work outlined in the program. I am a firm believer that anyone that isn't an elite strength athlete can work their whole body at least 2x a week if intensity is manipulated correctly. For hypertrophy, each muscle group (possibly excluding quads/hams) can be trained multiple times a week. Lagging body parts even more! One training session of heavy compound work and one training session 48-72 hours later lighter work. Heavy reps 4-8 and lighter reps 10-20.

 

[ducks on the wall]

day 1:heavy chest/shoulder/tri
day 2: light back/bi
day 3: legs
day 4: light chest/shoulder/tri
day 5: heavy back/bi

Throw in extra work on light days for lagging bodyparts. I reccomend 100 total reps for one exercise to a lagging body part. ie lagging tricep: 5x20 pushdowns. lagging quads: 4x25 leg ext

 

[JimiThing]

Ive made good gains via a variety of methods over the years but honestly HIT when it comes to mass has yielded the greatest results for me personally.

 

[Mrrippedzilla]

Training style is pretty much irrelevant on cycle - do whatever you happen to enjoy.

If you want to optimize your training then:
- train each muscle every 5 days for frequency.
- 40-60 reps total per muscle group per workout, you can divide this into whatever set scheme you desire.
- full body workouts are great for beginners but limited for advanced trainees, a classic upper/lower split 3x week is better.

The classic bro split of hitting a muscle once per week is a terrible way to train.
On cycle your recovery & hormonal status is enhanced to full anabolic mode - you need to train a muscle MORE in order to take advantage of this, not less.

But as I said before, you can do a bunch burpess/plyo jumps and you will still grow because of the drugs in your cycle.