Download Lyle McDonald Generic Bulking Routine FAQ PDF

TitleLyle McDonald Generic Bulking Routine FAQ
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Page 1

Lyle McDonald Generic Bulking Routine – FAQ
Compiled By Alisenon Jan ‘09

Table of contents

1. The basics
1.1 Lyles Bulking Routine - The basic setup
1.2 Consider this: the routine is called the generic BULKING routine and not the generic
STRENGTH routine!
1.3 What does 3-4 in the routine description mean?
1.4 How much gain can I expect as a natural on this routine?
1.5 And what about the gains for a female?
1.6 So I got that cardio has benefits on a bulk. Why so?
1.8 How to warmup for this routine?
1.9 Which rep cadence should I use?

2. Programming this routine: cycle length, progression, specialization, ...
2.1 How would a basic cycle with run-up, progression and deload look like?
2.2 So why does the generic deloading protocol reduce intensity rather than volume?
2.3 So how do I progress from cycle to cycle? How do I emphasize strength?
2.4 I am a bodybuilder, do I have to do pure strength work at all?
2.5 How much volume should I do on the lower rep routine variations?
2.6 So if those 10-12 rep sets are for metabolic work, is metabolic work to be expected from the
"high" rep 6-8 rep sets on the strength emphasized phase?
2.7 Doing leg curls on the 3x3 sets: should I really do sets of 3?
2.8 How do I know how much volume is right?
2.9 When to change exercises? How to vary exercises?
2.10 So, there is no time off from this routine? No SD?
2.11 How do I do intra-cycle progression on this routine?
2.12 Is there a reason why the routine is set up as lower/upper/rest and not upper/lower/rest?
2.13 But i've seen others recommending lower body after upper body? Should I really avoid an
arrangement like this?
2.14 Can I increase frequency e.g. 2days on, 1day off, thus dropping one day of rest?
2.15 I do not recover. What can I do?
2.16 So some experiences with regards to workout frequency
2.17 How to modify this routine to work it on a 3 day/week schedule?
2.18 So if I'm only training 3 times a week, should I increase volume to compensate?
2.19 What advantages/disadvantages are to be expected from the 3 day a week split?
2.20 Would "conjugate periodization" work just as well?
2.21 Do you think one top set with weights pyramiding down would be much different to
3-4x6-8 with "sets across" (all weights the same) in terms of hypertrophy?
2.22 So the basic routine is supposed to be worked as sets across or as a slightly descending
pyramid. What would be the difference if the routine would be worked to a max. heavy set?
2.23 I want to do (part of) the routine in a rest-paused style fashion. How to setup this?
2.24 Or clustering?
2.25 So can I do supersets on this routine? E.g.: Bench, 30" rest Row 30" rest Bench, etc.

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2.26 Or maybe giant sets? Especially useful for the lower rep stuff (3x3)
2.27 So I like doing circuit style training. Would this be appropriate for this routine?

3. Exercise selection
3.1 If I’m doing high bar squats, aren't those already working the legs totally?
3.2 I want to do deadlifts on this routine. How can I incorporate them?
3.3 Can I deadlift twice per week?
3.4 I want to bring up my deadlift on this routine. Dropping squats completely?
3.5 Aren't deads alone sufficient for mid-back?
3.6 Why are rows recommended to be done close underhand grip?
3.7 Can I do bent-over/barbell rows, wouldn't they cause too much lower back fatigue?
3.8 How to do split squats?
3.9 So i've seen incline bench and incline flyes incorporated. Which one should I choose?
3.10 Can I include laterals?
3.11 I want to have huge upper pecs and delts. How can I do more work for them?
3.12 And what about shrugs?
3.13 Could olympic movements be incorporated into this routine?
3.14 So basically an olympic variant every workout?
3.15 You may want to watch out for shoulder girdle overload:
3.16 Why are higher reps recommended for the arm exercises?

4. Diet
4.1 I want to cut on this routine. How to?
4.2 How do I transit from bulking to dieting on this routine, i.e. the hardening period?
4.3 Should I do deload and the run-up while dieting?
4.4 So how should I eat while bulking and doing the deload?
4.5 What about recomposition with this protocol?

5. Miscellaneous
5.1 I have heared, Lyle will make another book and promised to fucking translate all his other
stuff for those foreigners overseas?

Page 14

Originally Posted by Kiwi
I have tried both 3 times per week and 4 times per week options over the last few years. This is
what I've noticed:

I think that when I'm bulking the 4X version has given me better hypertrophy gains than 3x. 3x
seems equally as effective for strength though. Right now I'm using 3X for cutting and it's
helping me keep my strength well.

Sometimes 4X can have me feeling quite fatigued, which is why I wondered if it's too much. Yet
that said, I always manage to have a good workout with it once I'm in the gym and I add weight
to the bar consistently from one workout to the next.

I've also tried both 3X and 4x with different levels of volume. Wrt to strength/hypertrophy it
seems to make no difference whether for example I do 2 heavy sets of deadlifts or 4; the strength
increase the following workout is the same.

Taking all the above into account, when I next bulk I think I'll try going back to 4x per week
(since this gave me best hypertrophy) but with medium volume since higher volume seems to
fatigue me more without delivering better results.


2.17 How to modify this routine to work it on a 3 day/week schedule?
Quote:

Originally Posted by lylemcd
http://monkeyisland.lylemcdonald.com...&postcount=185
Two options

1. Make it a 3 day/week full body routine and just distribute everything in a semi-reasonable
way.

2. Just alternate workouts so everything gets hit once every 5th day. So

Mon: Upper
Wed: Lower
Fri: Upper
Mon: Lower
Wed: Upper
Fri: Lower
etc.


Or upper/lower/fullbody:
Quote:

Originally Posted by lylemcd
http://monkeyisland.lylemcdonald.com...&postcount=662

http://monkeyisland.lylemcdonald.com/showpost.php?p=209330&postcount=185
http://monkeyisland.lylemcdonald.com/showpost.php?p=408948&postcount=662

Page 15

I kind of like
Mon/Tue: upper lower split
Fri: full body

everything still gets hit 2X/week although Fri can be a bear.

on Fri, basically mash the two upper/lower workouts but cut the volume in half for each to make
it more realistically completable. So you do something like

squats: 2X6-8
RDL: 2X6-8
another quad movement: 1x10-12
hams: 1X10-12
bench: 2x6-8
row: 2X6-8
incline: 1X10-12
pulldown: 1x10-12

you get the idea.

2.18 So if I'm only training 3 times a week, should I increase volume to compensate?
http://monkeyisland.lylemcdonald.com...&postcount=918
Quote:

Originally Posted by lylemcd
The answer is no: do the fucking routine as written.

And since your'e now going to ask 'Why' and argue with me, I'll save us both time and point out
that the majority reason to cut the frequency is for recovery purposes, some people can't recover
from 4 days/week of training. Especially old farts and people who are afraid to eat.

Cutting the frequency and then INCREASING the volume to compensate is fucking stupid.

2.19 What advantages/disadvantages are to be expected from the 3 day a week split?
http://monkeyisland.lylemcdonald.com...&postcount=666
Quote:

Originally Posted by quickone
In my experience, 3 days = better recovery and more motivation to train.
Quote:

Originally Posted by lylemcd
there is that issue too, the recovery one. Mon/Wed/Fri/Sat is one way around it, only one
doubled up set of days and you can sit around all day Sunday to recovery

http://monkeyisland.lylemcdonald.com/showpost.php?p=797801&postcount=918
http://monkeyisland.lylemcdonald.com/showpost.php?p=408964&postcount=666

Page 27

4.4 So how should I eat while bulking and doing the deload?
http://monkeyisland.lylemcdonald.com...&postcount=683
Quote:

Originally Posted by lylemcd
yeah, it's not uncommong to see more growth during the deload, probably wnt to keep calories
slightly above maintenace to take advantage


4.5 What about recomposition with this protocol?
Quote:

Originally Posted by Anthrax Invasio
http://monkeyisland.lylemcdonald.com...&postcount=877
Should work fine. Do a 3-day split for Lyle's routine. I dunno if four days will work as well with
IF.

Focus carbs (and calories, in general) around training, particularly in the window after, eat
within 8 hours, fast for 16. Lower carbs on diet days, don't go crazy on cardio at first (joints will
suffer, leg strength may as well), and eat less calories.

The difference in calories shouldn't be TOO vast on training and diet days, though. That's per
Work's most recent recommendation - too big a discrepancy is no good.


Quote:

Originally Posted by lylemcd
http://monkeyisland.lylemcdonald.com...&postcount=879
agreed, probably have to move it to a three day/week alternating ABABA kind of thing.

Quote:

Originally Posted by lylemcd
http://monkeyisland.lylemcdonald.com...&postcount=894
I think you should go about setting the daily calories relative to maintenance

if your current maintenance is 4000 cal/day, you'd need a slight surplus on training days to
cover energy requirements for muscl growth and a deficit from that value on the other days to
keep fat down/cause fat loss.

so you might end up at 4500/3500 or whatever depending on goals. or even 4300/3500 or
whatever.






http://monkeyisland.lylemcdonald.com/showpost.php?p=415933&postcount=683
http://monkeyisland.lylemcdonald.com/showpost.php?p=749340&postcount=877
http://monkeyisland.lylemcdonald.com/showpost.php?p=749344&postcount=879
http://monkeyisland.lylemcdonald.com/showpost.php?p=757556&postcount=894

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5. Miscellaneous

5.1 I have heard, Lyle will make another book and promised to fucking translate all his
other stuff for those foreigners overseas?
http://monkeyisland.lylemcdonald.com...&postcount=413

Yes that's right.
Quote:

Originally Posted by lylemcd
Another book project that has been on my mind, yes

http://monkeyisland.lylemcdonald.com/showpost.php?p=285059&postcount=413

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