Strategies while on the bulk?

[flexas]

 Hey guys, Just finished a good bulk phase with great success. So im at 190 now and not to flabby either, the abs are still pokin out a little bit. So now that im here I would really rather not go into a cut. I want to keep it on through the winter because im really enjoying the size and strength (my highest weight yet). I am looking for some help on the best way to go about this. Here are a few questions I have. Has anyone had much success filling out that frame without going into a cut? What would be the best type of program (rep, set range) to attempt to do so? And if someone with experiance could tell me if it would truly be better to just cut down and then bulk again. This is really the first time I have eally went all out to put on the extra pounds and could really use some advice. Thanks alot guys, I know TSR has mu back.

[dammit]

I will get back to you flex...I have to get back into lab so I don't have time right now.

[flexas]

Thanks bud. No hurries. Im finishing up my 8 week strength program today and looking to set up a new program to start up monday.

[dammit]

Flex, it's really going to depend mainly on your metabolism.  If you are just coming off a bulk, most likely you are going to lose a little bit of the weight you've put on simply because your caloric intake is going to drop.  What you want to do now is go into a "maintain" diet.  Stay high in protein like you have been and keep your calories up to a maintanence level:

Your weight (lbs) X 15 = Daily Maintanence Calories

  (ie:  190lbs X 15 = 2850 calories)

So, for your daily intake, you want to keep it around 2850+ calories a day and at least 1g of protein per pound of body weight.  Keep your workouts pretty regular, meaning 3 sets with a 12, 10, 8 reps style.  This is typically how I maintain.  Granted, you can keep your sets at 3 and do 8,6,4 with heavier weights for size gains, but the more reps you do, the more strength you'll build as you are adapting to the volume you are lifting.

I would stay on a creatine cycle and multi at all times.  So long as you stick to a healthy diet, you should be fine and not lose too much. 

[flexas]

I like the look of that diet. I do have a pretty high metabolism. It was a B trying to put on this weight as iv never been able to do it before. I am naturally pretty thin. Even at 6' 190 looking at me you couldn't tell that I weigh that much.

I want to continue to get stronger and make increases in my bench press, Deadlift, Squat, ect., so I am trying to maintain this weight but not exactly just trying to maintain this strength but also try to increase it and like I said before, try to fill out this weight with muscle as much as possible. Im guessing that the 8,6,4 would be best for that?

Iv also used that scheme with my biceps and haven't had as much success as other areas. They are pretty strong but im trying to get them to knot it and also get that pocket on the inside of my elbow between the bottom of the bicep and top of the forearm.I guess you could say cut them up. Is a higher rep range or a particular exercise best for that? You being a hardgainer like me, is there a particular bicep scheme that has worked best for you?

[dammit]

Well, a great way to really blast your biceps (more at the end of a workout) is to do a superset using just a 45lb barbell.  You perform as many sets as you can with a wide grip, then immediately go to a neutral grip (shoulder width) and do as many as you can, and then go right to a close grip and do as many as you can. 

For me, because I do them at the end of my bicep routines, it goes around 20, 15, 10...or somewhere in there.  The pump is incredible from it and the amount of reps performed is more for cutting than bulking so it will kind of help in both area's.  As for cutting your arms, just doing high rep range excercises will work.  As for strength and overall workouts, I stick to preacher curls as they isolate your biceps the best, hammerheads, incline dumbbell curls, and pullups (since I do back and bi's together).  To get the definition between the heads of your biceps, you need to perform sets with wide grips vs close grips (or pronating your arm).  That is why I like the 45lb barbell superset.  The wide grip will work your outer bicep, inner will work the inner bicep.  Try to do a set of hammerheads out to a 45 angle from your body and then do a set of them straight up your chest instead of just out in front of you.  You'll really notice the difference in which bicep head is getting the most work and just keep switching them up.

As for muscle mass in your routine, stick to the 10,8,6 or 8,6,4 reps routine.  The lower the reps and higher the weights will give the best mass, but for strength, you'll want to be able to do more reps than just 4.  So really, the 10,8,6 might be your best bet, but try them out and see.

I'm 6'1" and only 180lbs right now but still re-habbing my shoulder from a subacromial decompression.  When I go on my next bulk, I am going to get up to 195lbs (I hope) and then fall into the same boat as you...decide whether to try and maintain the weight or cut off the fat.  Let me know how you do.