Pages: 1
Training right for me???????????
(CLICK HERE here to view the original thread with full colors/images)
Posted by: btooltyme21
Hey i had a quesition about me workout? I am about 6'1 176lbs, i am looking to gain mass at least to 200lbs. I try to take in about 2800 calories and 190 grams of protein. I supplement with creatine, glutimine, multi and and c vitimens, ZMA, and a carb drink after my workout. THis is how my workout goes
Monday (Chest)
1) Bench
2) Incline
3) Decline
3) Cable Crossovers or Flyes
4) Dips
5) Tricep Pushdowns and Pulldowns
6) Weighted ab crunch
7) Reverse ab crunch
Tuesday (Back and abs)
1)pull ups
2) sit down pull ups
3) row
4) row machine
5) Shrugs
Thursday (Legs and abs)
1) Squats
2) Leg extensions
3) Stiff leg dead lift
4) leg curl
5) strip set calf raises
6) weighted ab crunch
7) incline reverse crunch
Friday (Arms and Shoulders)
1) Dumbell Curl
2) Preacher Curls
3) Reverse Curls
4) Hammer Curls
5) shoulder press
6) shoulder press Barbell Lift
7) Lateral Raises
My reps are usually within 4-10, it usally goes 10 for first set 8 for second, 6 for third, 4 for the last one.
Is this routine right for me to much, not enough, i need some insight? THANKS brandon 18 years old.
Posted by: Chad Cena III
IMO, your using too many movements and too many days. If it were me, I would use
Mon.
Bench 5x5
Military 5x5
Dips or close grip bench 5x5
These are all your push muscles.
Wed.
Squats 1x20 or 5x5
Stiff leg deads 1x15 or 5x5
or u can alternate the 2
Lep press 1x20 or 5x5
Rack deads 1x15 or 5x5
Calfs 5x5 or 12 reps w/ 20 sec negative ( these work )
this is it for leg day
Fri.
Wide grip pull ups or lat pull downs 5x5
Bent over rows 5x5
bicpes ( many exercises to choose ) 5x5
That's it. 3 days a week and make sure to log all your weights and reps and try to increase either weights or reps each week. Increase the weights and you'll increase your size ONLY with proper form on your lifts. If say you bench 180 for 5 sets of 5 reps this week, you have gotten in all your reps. Next weeks try for 185 and stay at that weight until you have gotten all 5 sets of 5 reps.
Also, you could up your protein intake to 300 g a day and also get in plenty of water. Hope this helps .
Posted by: Chad Cena III
Also , add in abs w/ either mon wed or fri. let us know if you decide to go w/ this and how u progress.
Posted by: kvyd
I like this split. what would I need to do to keep gaining muscle if I run on on three of the off days?
Posted by: Chad Cena III
What I would do and this is just my op and personal experience is to keep cardio intense and short on your off days and keep your protein high. HIIT cardio first thing in the morning or in afternoon on somewhat empty stomach.
(CLICK HERE here to view the original thread with full colors/images)
Training right for me???????????
