3 day a week training schedule

billyhead

Hi Folks,

Can someone please recommend me a solid muscle building training schedule. I cycle 20km trip each way into work 3 days a week and then on 3 other days I am going to hit the weight in the gym. Curret statt are Height 6ft one inch, weight 11.5 stone, bodyfat 7%. Gola is to maintain cardio fitness but also put a bit more lean muscle on. I am content enough with themuscle tone and development I have at the moment but would like to pack more size on. I was thinking of a split like this

Chest/Tri
Back/Bi
Shoulders/Legs

The legs are being worked hard on the cycle to and from (I have a couple of hill climps on the route) so the leg day might be a bit taxing. Any opnions appreciated

Dovers

billyhead wrote: »

Hi Folks,

Can someone please recommend me a solid muscle building training schedule. I cycle 20km trip each way into work 3 days a week and then on 3 other days I am going to hit the weight in the gym. Curret statt are Height 6ft one inch, weight 11.5 stone, bodyfat 7%. Gola is to maintain cardio fitness but also put a bit more lean muscle on. I am content enough with themuscle tone and development I have at the moment but would like to pack more size on. I was thinking of a split like this

Chest/Tri
Back/Bi
Shoulders/Legs

The legs are being worked hard on the cycle to and from (I have a couple of hill climps on the route) so the leg day might be a bit taxing. Any opnions appreciated

You are at a good starting place with a lody body fat for a bulk. Youre doing a fair bit of cardio though so it would be helpful to see your typical diet and daily calorie intake. To put on lean muscle mass your going to have to be hitting a daily calorific surplus to realise worthwhile gains. Combination of that and a good beginners weights programme like perhaps Startting Strength

corkcomp

billyhead wrote: »

Hi Folks,

Can someone please recommend me a solid muscle building training schedule. I cycle 20km trip each way into work 3 days a week and then on 3 other days I am going to hit the weight in the gym. Curret statt are Height 6ft one inch, weight 11.5 stone, bodyfat 7%. Gola is to maintain cardio fitness but also put a bit more lean muscle on. I am content enough with themuscle tone and development I have at the moment but would like to pack more size on. I was thinking of a split like this

Chest/Tri
Back/Bi
Shoulders/Legs

The legs are being worked hard on the cycle to and from (I have a couple of hill climps on the route) so the leg day might be a bit taxing. Any opnions appreciated

I started off at similar stats in March, except 6ft and 9% BF .. Ive managed to get to 13st and 12% BF (aiming to get this back to 10%) - my advice would be to eat a LOT, you have a window of opportunity to take in some less than nutritious food (not that I am recommending that) - also I kept up 50 mins of cardio * 6 per week so dont be put off by folks recommending to drop the cardio - just adjust cal intake accordingly.

regarding the lifts - I didnt actually follow any set program but I based my workouts loosely on the following - do 10 min light cardio first (and the remainder after weights) - train each body part to within one rep of failure * 3 per week -for gaining mass focus on shoulders and legs with some bi / tri stuff ..

billyhead

Thanks Dover. The daily diet is below.

9am-140grams of oats, one scoop or protein and full aft milk

11am- apple and handful of pecan or brazillian nuts

12.15pm-On workout days only/other days when cycling to work I don't have this. (one scope of no Xplode). If cycling to work I usually have a danone yogurt instead.

12.30pm-Workout

2pm-Post wokout shake (2 scoops of whey and water). Only taken on workout days

2.15pm - 2 slices of wholemeal bread and 130grams of pork (Shaws ham), cheese, and mixed salad.

4pm- a scoop of whey and milk and a pear or apple

6.30pm- 3 eggs scambeled, 2 slcices of wholemeal bread and side salad

8pm-Either 40 gram protein bar or 2 chciken breasts

10pm-Slice of wholemeal toast and penut butter

11pm- 2 scoops of casein and milk before bed

I drink about 4 litres of water a day, I take one or 2 spoonfuls of Udos oil a day and one multivit each day aswell. I also have about 2 cups of coffe each day (I know i shoudn't but sure what the heck it gives me a lift)

Dovers wrote: »

You are at a good starting place with a lody body fat for a bulk. Youre doing a fair bit of cardio though so it would be helpful to see your typical diet and daily calorie intake. To put on lean muscle mass your going to have to be hitting a daily calorific surplus to realise worthwhile gains. Combination of that and a good beginners weights programme like perhaps Startting Strength

billyhead

Thanks Corkcomp for the advice

corkcomp wrote: »

I started off at similar stats in March, except 6ft and 9% BF .. Ive managed to get to 13st and 12% BF (aiming to get this back to 10%) - my advice would be to eat a LOT, you have a window of opportunity to take in some less than nutritious food (not that I am recommending that) - also I kept up 50 mins of cardio * 6 per week so dont be put off by folks recommending to drop the cardio - just adjust cal intake accordingly.

regarding the lifts - I didnt actually follow any set program but I based my workouts loosely on the following - do 10 min light cardio first (and the remainder after weights) - train each body part to within one rep of failure * 3 per week -for gaining mass focus on shoulders and legs with some bi / tri stuff ..

Dovers

billyhead wrote: »

Thanks Dover. The daily diet is below.

9am-140grams of oats, one scoop or protein and full aft milk

11am- apple and handful of pecan or brazillian nuts

12.15pm-On workout days only/other days when cycling to work I don't have this. (one scope of no Xplode). If cycling to work I usually have a danone yogurt instead.

12.30pm-Workout

2pm-Post wokout shake (2 scoops of whey and water). Only taken on workout days

2.15pm - 2 slices of wholemeal bread and 130grams of pork (Shaws ham), cheese, and mixed salad.

4pm- a scoop of whey and milk and a pear or apple

6.30pm- 3 eggs scambeled, 2 slcices of wholemeal bread and side salad

8pm-Either 40 gram protein bar or 2 chciken breasts

10pm-Slice of wholemeal toast and penut butter

11pm- 2 scoops of casein and milk before bed

I drink about 4 litres of water a day, I take one or 2 spoonfuls of Udos oil a day and one multivit each day aswell. I also have about 2 cups of coffe each day (I know i shoudn't but sure what the heck it gives me a lift)

Not sure what the total calorie intake of this would be (see www.fitday.com) but your diet seems ok to be honest. Maybe try swap the ham and cheese at lunch for some lean protein here, chicken/ turkey/ cottage cheese.. Also there is no mention of veg you need to get lots of good green veg in there. Good fibrous carbs. See stickies for more detailed inofmration on dietary sources of protein (fish..) Oh and I wouldnt worry about the coffee sure life wouldnt be worth living if you had to deprive yourself of a few cups!

billyhead

Thanks Dover,
Any more feedback appreciated

corkcomp

Im not saying there is anything wrong with taking supps (everyone has their own opinions on that one) but you dont actually NEED to! - what you are trying to do can be achieved by consuming whole foods ..

billyhead

Corkcomp,

Just another thing I don't want to get too bulky or put on too much bodyfat. The aim would be to put on another at least 1/2 stone of as much lean muscle as possible.

corkcomp

billyhead wrote: »

Corkcomp,

Just another thing I don't want to get too bulky or put on too much bodyfat. The aim would be to put on another at least 1/2 stone of as much lean muscle as possible.

your right to be thinking along those lines .. plenty of cals from good sources + lift heavy + enough cardio will sort that ..