Lyle McD's Bulking Routine

Discussion in 'Fitness & Nutrition' started by grampositivecocci, Oct 27, 2005.

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  1. grampositivecocci

    grampositivecocci New Member

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    Spotted it over at Bodyrecomp, thought it might be useful for some.

    Mon: Lower
    Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
    SLDL or leg curl: 3-4X6-8/3'
    Leg press: 2-3X10-12/2'
    Another leg curl: 2-3X10-12/2'
    Calf raise: 3-4X6-8/3'
    Seated calf: 2-3X10-12/2'

    Tue: Upper
    Flat bench: 3-4X6-8/3'
    Row: 3-4X6-8/3'
    Incline bench or shoulder press: 2-3X10-12/2'
    Pulldown/chin: 2-3X10-12/2'
    Triceps: 1-2X12-15/1.5'
    Biceps: 1-2X12-15/1.5'

    For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
     
  2. dirtysouthboy

    dirtysouthboy New Member

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    Thanks, I might stop doing Max Ot and start doing that. Who is lyle McD?
     
  3. PurEvl

    PurEvl going out gassed and not half assed...

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    i thought routines cant make you bulked or fat? ;)
     
  4. grampositivecocci

    grampositivecocci New Member

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    but they can make you toned :coolugh:
     
  5. shastaisforwinners

    shastaisforwinners OT Supporter

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    been on a modified version of that for a while (for dieting)... fat is going down, strength is going up
     
  6. vokuro

    vokuro Active Member

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    on the topic...what makes a routine good for cutting? fewer reps/sets? etc..
     
  7. shastaisforwinners

    shastaisforwinners OT Supporter

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    depends on who you listen to, honestly... I personally feel that heavy weights, low reps, moderate sets is pretty ideal for most people. However, it depends on many factors... how hard you are dieting, low/no carbs, how much cardio, your personal recovery ability, etc. You have to scale the volume to work with those factors. heavy weight/low reps is good because you can gain strength while dieting, but you can't gain muscle. Volume is ultimately determined by what your body can handle.
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    also, most people don't scale volume for the amount/type of cardio you are doing, which can lead to problems... i.e. doing HIIT generally will mean you have to reduce the volume of your weight workouts, since it is pretty taxing to your body.
     
  9. GilgaMesH

    GilgaMesH Active Member

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    I think I'll start doing this routine :cool:
     
  10. uf20wop

    uf20wop OT Supporter

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    i might try it out for 3 months too :cool:
     
  11. kopetzki

    kopetzki Banned

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    yeah i think i'll stop MaxOT at the end of december and pick this one up in january, sounds like fun
     
  12. grampositivecocci

    grampositivecocci New Member

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    glad this is getting some attention
     
  13. shastaisforwinners

    shastaisforwinners OT Supporter

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    no one ever paid attention to it any of the times I posted it :wtc:
     
  14. grampositivecocci

    grampositivecocci New Member

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    don't feel bad :hugot:
     
  15. michael

    michael FLORIDA > *

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    So..

    Mon: lower
    tues: upper
    wed: rest
    thurs: lower
    fri: upper
    sat: rest
    sun: repeat?
    or does the cycle have you rest on sunday, too, and then repeat on monday
     
  16. GilgaMesH

    GilgaMesH Active Member

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    I would assume you would take off sunday as well and start it back up on monday but perhaps someone else knows for sure.
     
  17. uf20wop

    uf20wop OT Supporter

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    chances are rest sunday too

    cause it says Mon: and Tu: on the routine
     
  18. terse

    terse New Member

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    i was planning on starting this routing next week before you even posted this :bigthumb:
     
  19. armond

    armond New Member

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    Interesting, copy/paste this right now, do some thinking on it, seems much more effective for my type of scheduling.
     
  20. vokuro

    vokuro Active Member

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    great advice. once i hit 200 it will be time to put it to use :cool:
     
  21. shastaisforwinners

    shastaisforwinners OT Supporter

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    yes, sunday is an off day as well.
     
  22. grampositivecocci

    grampositivecocci New Member

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    bumping it again for some people to see
     
  23. uf20wop

    uf20wop OT Supporter

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    should i be doing a maxOT style warm-up for this routine... or just do one quick warm up set then do the routine as listed
     
  24. kopetzki

    kopetzki Banned

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    i think the maxot warmup works well with any routine because it doesn't exhaust your muscles before you actually get to the working weight
     
  25. uf20wop

    uf20wop OT Supporter

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    :cool: thanks
     
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