Should I use more Compounds

BuyingorSelling

Play football but sesson now over so hitting the gym for hopefully a bit of size with more definition. Im 5' 9 73.5Kg. Cycle to work an average of 3 days a week 35 mins each way. Im not really seeing too much results and am feeling pretty tired although i do get a good 8 hours a night, perhaps i need to cut back on the cycling.

Currently 3 sesson of weights a week. Split as shown below. From reading the posts here i think i should be incorporating more compounds such as dead lifts, oly lifts etc into my routine? It would be great if a few people could give me some advise to change anything or should i just keep going the way im going? Thanks!

Legs and shoulder
Squats 3 x 10 @ 50KG
Lunges 3x 10 @ 16KG dumbells eachside
Shoulder press 3 x 10 @ 32KG
Frontal Raise 3 x 10 @7.5KG
Lateral Raise 3 x 10 @ 7.5Kg
Shoulder Shug 3 x 10 @60kg

Back and Bi
Row 3x10 @110kg
Dbell Prone Fly 3x10 @ 7.5kg
Bent over Row 3x10@ 60kg
Lat pulldown 3x10 @ 60kg
Pull ups 3x10 @ 4bw
Bicep curl 3x10 @ 12.5kg
Preacher Curl 3x10 @ 22kg

Chest and Tri
Dbell Bench 3 x 10 @ 20kg
Incline Dbell Bench 3 x 10 @15kg
Cable Cross over 3 x 10 @ 40es
Tricep pull down 3 x 10 @ 5bw
Tri Cable pulldown 3 x 10 @ 60es

Abs is usually 3 x 20 sit ups on the ball with a 8kg weight, done say an average of twice a week


My diet is museli in the morning, lunch is tuna sandwich and dinner is mostly veg, chicken and rise or pasta. Snack on say 2 pieces of fruit and a choclate bar during the day. Have a protein shake after each weights routine

Inspector Coptoor

in a word, Yes.

Squats
deadlifts
Bench Press
Military Press

do 5 sets of 5 reps.
if you get all 5 sets of 5 reps, increase weights by 2.5kg and keep doing this til you cant get the 5 x 5. then stay at that weight until you can do the 5 x 5 and increase by 2.5kg again

Roper

Awful programme for your goals. More info on what you want?

BuyingorSelling

Roper wrote: »

Awful programme for your goals. More info on what you want?

Thanks for reading lads,

Goals would be more definition in my body, arms and chest are small, little bit more bulk but that would prob come with using a good programme

O.P.H

First off your routine aint good. You need to lower reps and increase weight and you doing too much imo.

Here is my routine. Might be good for you as its far more accommodating than a split routine and since its a full body compound program you will see faster results in size. Spilt routines are generally for more advanced lifters. This is also a routine you can use during your season. Splits don’t really work during a season as you need to follow the routine perfectly for it to work well.

I do weights every second day, rotating between these 2 sessions, takes me just over an hour to do -

A (i.e. - Monday)
Compound-
flat barbell bench (5 x 5)
squat (4 x 5)
bent over rows (also use reverse grip) (5 x 5)
seated barbell shoulder press (5 x 5)
Isolation-
alternate dumbbell curls (3 x 8)
tricep cable pulldowns (3 x 8)

B (i.e - Wednesday)
Compound-
incline Barbell Bench (5 x 5) or flat dumbell flys from time to time
deadlift (4 x 5)
lat pull downs (5 x 5)
upright rows (5 x 5)
Isolation-
alternate bicep curls (3 x 8)
tricep cable pulldowns (3 x 8)

Remember to do 2 or 3 warm up sets with lighter weights before all exercises. Use same weight for each set and add weight every week. When you hit a wall deload your weights a bit and start again.

As for reps and sets, you can change them up from time to time like 3 x 8 etc.

In the days between weights I do 20 minute HIIT sessions on treadmill for cardio.

Your diet must be good for size gain, look a stickies.

BuyingorSelling

Cheers OPH will give that a go.