Winter 10 Week Lean Bulk Mass Building Program Grow with the Snow

[SemperFi]

The Workout

We will be training four days a week. Focusing on Heavy and Rest-Pause sets.

https://anabolicdevelopment.com/winter-10-week-lean-bulk-mass-building-program-grow-with-the-snow/

 

[Coalhogg]

Looks good. I’ll give it a run. I’ve been trying to figure out my diet. When I get that together. Macro calculation says 494 carbs 87 fat 240 protein. Really not liking the carb number. My body hates carbs

 

[Fitraver]

Well you’re in luck. Join me on keto. my stomach also hates carbs. Which sucks because I LOVE it.

 

[Bigmurph6]

I also can’t do high carbs. Im not a full keto guy yet might try it in the future but I bloat heavily with high carbs.

@SemperFi This program looks solid and I will be looking forward to the remaining posts.

 

[Coalhogg]

I’ve been on keto since October 1st. Dropped 29 pounds. So far. Haven’t had a cheat meal yet. I really wanna bulk up then. Cut and keto again.

 

[Fitraver]

Sounds very similar to what @SemperFi is doing! Congrats on the weight loss bro.

 

[Coalhogg]

Keep me posted on the diet and the supplements.

 

[SemperFi]

Great work @Coalhogg. That is some accomplishment and that discipline will always carry over into better returns in the future.

 

[SemperFi]

Anybody wonder why there is no flat bench press in this program? @Fitraver @Coalhogg @MBTJR1980 @Swest @Jstan @GlycogenGuy @Czworeczki

 

[Coalhogg]

You forgot to add it. Lol.

 

[Fitraver]

Cuz that shit wrecks your fuckin shoulders. I hardly ever do it. Incline feels better to me and builds the chest better imo. I stick to DBs if it’s my choice for flat bench. JM prefers incline too. I think in 12 weeks I’ve onky done flat Barbell once or twice. His incline is stronger than his flat

 

[SemperFi]

That is more than possible in most things but not in this case @Coalhogg. Flat bench is excluded for three specific reasons. @Fitraver nailed one. Lets see if others can sniff out the other two that I had in mind.

 

[Bigmurph6]

Dumbbell workouts I presumed were replacing it

This should be interesting to find out the other 2 because I don’t have the answer

 

[MBTJR1980]

Limited range of motion, bad on shoulder joint and rotator cuff, too much ego lifting instead of working the muscle

 

[SemperFi]

There is no flat bench period. Not even dumbbells.

 

[SemperFi]

Fit got you beat but you nailed it with the shoulder issues. Still two more.

 

[MBTJR1980]

Me personally i love flat bench i hit 405 x 5 on my 6th set yesterday

 

[Bigmurph6]

I thought that a&b were going to be mixed up in future posts with different routines.
I was way off

 

[SemperFi]

No. This is the complete 10 week workout. We will post the diet and supplements part of the program in the next couple of days.

 

[Fitraver]

If you’re going heavy rest pause without a partner/spotter failing on that lift is much more dangerous than incline where you can let it slide down and sit on your waist. Prolly not 1 of the 3 tho.