suggestions for routine

maxxie

howayas!

At the moment I am looking to increase in size.. So....

I am doing a three day split. Monday (chest,shoulders,triceps)
Wednesday (back,biceps) Friday (lower back, legs)

Trying to avoid over training and understand the importance of rest.

Diet wise, im trying to get in between 2500kcal - 3000kcal daily, through a fairly good balanced diet.

Supplements - Mass tech and ON gold standard whey

rugalo

using very similar workout.how r you finding the gold standard whey, ive just started using it.

ScissorPaperRock

maxxie wrote: »

howayas!

At the moment I am looking to increase in size.. So....

I am doing a three day split. Monday (chest,shoulders,triceps)
Wednesday (back,biceps) Friday (lower back, legs)

Trying to avoid over training and understand the importance of rest.

Diet wise, im trying to get in between 2500kcal - 3000kcal daily, through a fairly good balanced diet.

Supplements - Mass tech and ON gold standard whey

I'm starting with a fairly similar split on Monday myself, as I think I was fairly overtraining with my previous routine.

This is what I'm gonna try out anyway, and tweak it if necessary. Three sets of 12,10,8 reps on the following

Monday - Chest/Back
Bench Press
Dumbbell Press
Dips
Pullups
Bent-over Row
Deadlift

Wednesday-Legs
Squat
Leg Press
Front Squat
Romanian Deadlift
Hamstring Curl
Calf Raises

Friday-Shoulders/Neck
Military Press
Dumbbell Military Press
Upright Row
Dumbbell Shrugs

I was previously doing squats every day, and deads every second workout, was starting to feel kind of exhausted. This one has a tough start but an easier end to the week.

Edit: Maybe the split isn't that similar actually

maxxie

rugalo wrote: »

using very similar workout.how r you finding the gold standard whey, ive just started using it.

only taking it about two weeks mate but very happy with it so far! Mixes easy tastes nice, highly recommended by alot of people so I expect good results!!

How u finding it?

rugalo

ye the best one ive used so far by a mile, also i mix a scoop in with a bowl of porridge to give it some taste for breakkie. im using a tony quinn casien protien at night for its slow digestion.

on the routines how many exercises would you use per body part, im doing four exercises per body part at three sets of 12,10,8 including the core movements in there.done my legs and back last night with deads and squats omg im sore.

maxxie

rugalo wrote: »

ye the best one ive used so far by a mile, also i mix a scoop in with a bowl of porridge to give it some taste for breakkie. im using a tony quinn casien protien at night for its slow digestion.

on the routines how many exercises would you use per body part, im doing four exercises per body part at three sets of 12,10,8 including the core movements in there.done my legs and back last night with deads and squats omg im sore.

must give the porridge mix a go!

In my workout I do 3 exercises for each muscle group, same as yourself 3 sets 12,10,8, trying to focus on all parts of the muscle to keep a good balance. The legs on the other hand get around 4 - 5 exercises because I have a whole day dedicated to them!

Legs are definately the killer but ya get a great buzz from the big compound exercises.

billyhead

If I were you I would not do back and Chest on the same day. You should go with Chest/Shoulders, Legs, Back and arms (biceps/triceps)

ScissorPaperRoc wrote: »

I'm starting with a fairly similar split on Monday myself, as I think I was fairly overtraining with my previous routine.

This is what I'm gonna try out anyway, and tweak it if necessary. Three sets of 12,10,8 reps on the following

Monday - Chest/Back
Bench Press
Dumbbell Press
Dips
Pullups
Bent-over Row
Deadlift

Wednesday-Legs
Squat
Leg Press
Front Squat
Romanian Deadlift
Hamstring Curl
Calf Raises

Friday-Shoulders/Neck
Military Press
Dumbbell Military Press
Upright Row
Dumbbell Shrugs

I was previously doing squats every day, and deads every second workout, was starting to feel kind of exhausted. This one has a tough start but an easier end to the week.

Edit: Maybe the split isn't that similar actually

puntosporting

Just started a 3 day routine myself !
Im doing Chest/Legs, Back/Bicep and Shoulders/Tricep!
I throw in some core stuff randomly while resting between heavier sets!

Chest/Legs
Flat bench barbell press
Flat bench flys
Dips
Barbell sqauts
seated calf raises/standing calf raises
Hamstring curl machine.

Back/Bicep
Deadlift
wide grip pull ups
seated row
Low row machine
Dumbell shrugs
close grip pullups
barbell curls
Hammer curls

Shoulders/Tricep
Seated dumbell shoulder press
Upright rows
Lateral dumbell raises
Behind the head pull down
Facepulls
V-bar tricep pulldowns
weighted bench dips

ScissorPaperRock

billyhead wrote: »

If I were you I would not do back and Chest on the same day. You should go with Chest/Shoulders, Legs, Back and arms (biceps/triceps)

Normally with a split routine I wouldn't do back and chest on the same day, but to mix things up a bit I'm gonna see how this goes. I don't think recovery will be an issue, because the next workout is based on legwork (even though the squats will place some emphasis on the lower back, and the last work out is shoulder based. The issue I would be weary of is whether my energy levels are high enough after the chest exercises to give my best to the back work. So I'm just gonna see how it goes in terms of progress over a few weeks.

rugalo

my workout is set up as follows-
monday:chest(flat b/p, incline b/p, decline b/p & cable cross to hit all heads of the pec)-
wednesday:back(chin ups, lat pull down, row machine & one arm d/b row).legs(squats, deadlift & calf raise)-
friday:shoulders(arnold press, b/b front raise & rear cable cross).arms(ez bar curl, close grip skull crusher, bicep machine curl & tricep cable push down).
i find these give me a good burn

OK-Cancel-Apply

What kind of build are you OP? If you're tall and skinny (like me) and find it next to impossible to put on lean mass, it's best to start with 2 days a week with the big exercises like squats a deadlifts mainly. It's very important to not overtrain. Until your body becomes bigger and you've been working out for a good while, your body simply won't like eating the mountains of food required to maintain a 3-4 day a week workout.

maxxie

OK-Cancel-Apply wrote: »

What kind of build are you OP? If you're tall and skinny (like me) and find it next to impossible to put on lean mass, it's best to start with 2 days a week with the big exercises like squats a deadlifts mainly. It's very important to not overtrain. Until your body becomes bigger and you've been working out for a good while, your body simply won't like eating the mountains of food required to maintain a 3-4 day a week workout.

yeah mate im tall and skinny, have been 10 stone for what feels like forever now! But I have been pretty good with getting the necessary cals in lately so maybe that will change. To be honest I love the gym so the 3-4 is what I want, the 3 days I do right now are a good challenge so I need the rest after it, and the way I constructed it means I avoid overtraining thankfully.

OK-Cancel-Apply

Well sure stick with what works for you I suppose. Everyone's different. But if you find yourself not putting on the weight you desire, then the thing to do could be to change your routine to centre around big lifts less often, or find a way of stuffing more calories in! (in a timed and regulated way of course)

Best of luck with it. I'd be interested to know how it goes, as it sounds like you're a similar build to me, and I've always found my weight gain to be extremely gradual.