daveatclcm 
"I would like to bulk up my overall frame. I don't know that I want to be contest size. That may not be possible given my frame, but I would like to be a little larger overall"
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I have a 10 day split routine. This means that every body part gets worked once every ten days. I dead lift once every twenty days during my back workout. This means that every three weeks each body part is trained twice except for abs which I hit twice a week. I also hit the treadmill or the elliptical twice a week. This makes for a strong core and good wind because I have two training partners and we don't rest between sets. As soon as both partners have done their set, I am up and so it is always intense and requires excellent conditioning. A typical routine is 45 minutes to an hour with 25 to 45 minutes of cardio. The typical ten day split would go like this:
Back/Hamstrings
Rest
Chest Cardio/Abs
Rest
Shoulders Cardio/Abs
Rest
Legs Cardio/Abs
Rest
Arms Cardio/Abs
Rest
And then repeat Ad/Infinitum.
After each 9 week rotation I take a short break and then hit it again. I have never made better gains or been stronger. I am also as hard and muscular as I have ever been. I finally realize that rest is the key to any program and conditioning is essential. I have went from 235 lbs to 225 but I have also taken 3 inches off my waist and put almost an inch on my arms and over 2 inches on my legs. My goal is to be less than 10% body fat and around 220. The sets and reps and exercises would be too large to expand upon here but I will submit to anyone who is interested. I built this routine off of the techniques of Yates and Mike and Ray. How could you go wrong? |
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