Quote:
Originally Posted by thesmugger
I took some notes before I would buy it.
Do you think 3 times per week at the gym is enough for someone bulking? His Fall program goes 4x8 5x5 3x12 So pretty much it switches to 2 upperbody one week, one leg. two legs the next one upperbody..
Fall Phase 1
A
Dumbbell Bench Press (change it to bench press?)
Wide Grip Rows
Underhand lat pull downs
DB Should Bress
Reverse Crunch
B
Front Squat
Step ups
Supine hip extension
Cable Wood Chops
Side Plank
His programs change up after this..
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No deadlifts? No regular squats? Unless he adds them later on.
As for how many times you should lift, I do 2 on, 1 off, 3 on, 1 off, but I'm focusing more on cardio these days. Flipping tires and such.
If you're strictly looking to bulk, provided you lift heavy enough, absolutely you can gain significant body mass with lifting 3x per week. Just make sure you get enough protein/fat in your diet.
In fact, my biggest gains ever were made on
this deadlift program. And they only ask you to deadlift once per week, and nothing else. IRRC, I do believe I went from a 200# deadlift to 450# in ten weeks. Lifting once per week.