Bulking RoutineHere is your Week Daily Bulking Trainer! We'll help you build lean mass and a defined physique. Learn how to set goals and train for extreme bulking routine Day by day, we'll help you build lean mass and bulking routine a ripped, defined physique. You'll learn about setting goals, training for extreme muscle growth, following a proper nutrition plan, bulking supplementation, and staying motivated.
What Is The Best Bulking Program?
This is for you if you only have access to dumbbells e. One Arm Dumbbell Row if no bench, use a chair 4. Dumbbell Skull Crusher if no bench, do them lying on the floor 5.
Lateral Side Raise 6. Plank ignore the regular progression and go for seconds. Seated Dumbbell Shoulder Press if no bench, do them standing 3. Pull Up there are no weights, so ignore the progression and just do 1 rep less than failure 4.
Lying Rear Delt Raise if no bench, simply lean forward at the hips, keeping your chest up 6. Hanging Leg Raise ignore the regular progression and do as many reps as you can, raise your legs with knees bent if straight legs is too challenging. In the video above, I go over how to optimize your diet for building muscle. Learn the fastest way to get the body type she is proven to prefer! Hey David, just wanted to say thank you for developing this routine.
Ive had great results in just a month in a half. I was hoping you could post a similar routine that I could mograte to for the next couple months. Any help is appreciated and thanks again. Thanks Danny, check this one out: What do you think of it? Can I do ab work on both workouts? Not bad, but I would replace the curls on your second day with a compound back exercise like pull ups or chin ups. And yeah — you can add abs to both days.
Hello David, I need to gain muscle mass and strenght my arms and chest for August of What should I do? Use this routine and eat enough food to gain weight! Also check out my new program at http: So David I appreciate that you take time to answer peoples queries so I have a question. In my gym the dumbells only go up to 10 kgs but luckily there is a cable home gym type apparatus where lots of exercises are possible. So could I replace some exercises like dumbell curl with cable curl but keeping the same increase in reps and increase in weights as above?
Yes, I believe someone else asked a similar question above so you might want to search through and read my more detailed response! You think I could still use your routine to get stronger and then do cardio on the other days? What do you think about combining cardio with the weight lifting? Also, are their alternatives to the pull up and hanging leg raises? Krush, yes you can alternate days. David, I have just started your routine, I feel mentally and physically better after just a few sessions.
Thank you for sharing this routine. Maybe i dont eat enough. I am currently using a different workout routine with dumbbells and I am considering switching to this one. Can you tell me which one is better and for what reasons, or does it not matter? Here is the link: I do this routine at home but I only own one adjustable dumbbell so I have to do each arm one at a time.
Would you recommend doing all 3 sets with the same arm before switching and using the standard rest time, or alternating arms with a shorter rest time since one arm gets rested while the other is working. Yes, abs can be done on rest days. Shoot me some progress photos bro — david howtobeast.
This workout is amazing! Its amazing how I have already started re-defining my body shape by following your programme. Truly admire your insight into body fitness. Just started doing this workout.
American My coach told me I need to try to hit by September of I only have dumbbells at the moment with changeable weights. Any suggestions on bulking? Should do the trick. I am also a vegetarian so I get my protein from milk and dairy products like eggs and cheese, will this help me bulk up and gain mass? I have a bad back lower bolted together. Looking to strengthen core and upper body as doctor said that would help.
Any advice on food intake? Food intake depends on your goals. Has your doctor cleared you to lift weights? I would review your exercise plan and diet with him in this case. It was the side bicep area, not the joint. This had greater magnitude compared to the other sores I get but now its gone. I think the lat bar pull downs had something to do with it. Yes — my surgeon cleared me for weight training. Said to work upper body and stomach to help ease the back strain.
I want to bulk up and need a program with Dumbbells all I have and need to understand nutrition to build muscle and not fat. The whole topic baffles me really. Late reply but if you do this routine and eat a solid diet with a good amount of protein and carbs, you should expect to put on some muscle.
I like the look of this! I have a few weights knocking around and used to do bodyweight stuff only, push ups pull ups dips ect.. Yes sir, if your weights are heavy enough to challenge you and you up your macros to put on a little weight then you should be good to add some bulk.
Hello there , can i do the rear delt raise with the machine which you hold both grips on each side and push backwards or the one you did is better also are the two abs exercises enough to make the abs bigger or if i want to focus on them i have to add more than two cuz i really want to be ripped everywhere upper abs and lower abs , thanks for your effort.
M going to help me bulk up? When you are strong enough to use heavier weights than you have, you should buy new one. The only other way to progress is through adding reps. I want to do this workout at home but I cant have a pull up bar here. Is there an alternative to the pull-up and the hanging leg raise?
About to start your plan. These questions might be naive, but what kind of gains can I expect to see? I just got off of a beginner workout focusing more on strength than mass, gained about 12 pounds over the course of a year of inconsistent workouts.
Thanks in advance — I tend to stress myself over these things. Hey, sounds like a stupid question but what would you say is the best time in the day to work out? I go to school and am not home until around 4pm leaving at 8 am. Whenever you can fit it in and have good energy. Use a strength training routine like this and then eat less food my man. But make sure you really are eating less — track your calories if you have to. Awesome, May be stupid questions but i have to ask, how many calories should i stay around?
Hi, thanks for the routine. These feel like advanced workouts to me? How can I work my way up to being able to do pullups? Are there alternative exercises I can do in the meantime? A combination of lat-pulldowns, pull up negatives, and assisted pull ups should help you work up to being able to do actual pull ups — and losing weight will help, too.
I might also have a stupid question. So I am 17 years old and only weigh I just started working out 2 weeks ago only using Dumbbells. I work out now for minutes straight almost every day. So my question is why after I workout my muscles look bigger with veins popping out, but then 10 minutes later it all goes away?
How can I keep the muscle mass? Hi David, i have been following your program for 3 weeks now and i have never felt better. However, i have a question with regards to progressive overloading. I just added 5lbs today but could only do 3 sets of 8, 7, 6 instead of 3 sets of 8 for certain exercises. Should i continue with this route and push myself till it reaches 3 sets of 8 before proceeding to 9, 10…..