Thread: Need help on my training please

The split looks pretty good - what is the specific issue you are looking for help with? Progress? Stalled? Get too tired? How good is your diet right now? Good quality sleep?

theres not a specific issue i just wasnt 100% sure that it was ok, im trying to bulk up so am trying to get more caleries in my diet but its not the healthiest and i get plenty of good quality sleep

All that you have listed and 20 rep squats 3x a week and only 1 day of full recovery? Looks like way too much to me. my suggestions are in bold.

Originally Posted by dsc123

currently my training program is as follows including the 20 rep squat program 3 times a week. For each exercise im doing 4 sets 8 reps

monday- chest
10 min warm up on rowing machine
chin ups-ditch
barbell bench press
bench press DB
bench press DB incline
cable cross over-ditch

tuesday- shoulders
10 min warm up on rowing machine
chin ups-ditch
front raise DB-ditch
lateral raise DB-do these after presses
shoulder press-alt these w/ military
military press
shrugs-do these in combination w/ deads
upright row-ditch

wednesday- legs & Abs
10 min warm up on rowing machine
pull ups
deadlifts
and various machines around the gym

thursday- Rest

Friday- bis & tris-add these into one/two of the other days and use this as rest day
10 min warm up on rowing machine
tricep dips
hammer curl
21 reps with barbel starting with 7 reps with straight arms going half way 7 reps from half way to all the way up and then 7 reps all the way down and all the way back up.
lying tricep extension
concentration curls

Sunday- Back & Abs
10 min warm up on rowing machine
chin ups
bent over row
lat pulldown-pull ups
one arm DB row
seated cable row-ditch

would be very grateful for some advise on my training program whether i should change it to a push/pull method and if so an example of 1, taking in mind im doing the 20 rep squat work out

i missed saturday out, sorry i rest thursday and saturday

when it comes to needing to change my routine, how should i change it?

If you're doing the 20 rep squats as they're meant to be done i don't see how you can survive the rest of that stuff on top of it. The rest of the program doesn't look awful (it looks fine for the most part) but when i was doing 20 squats - and when most other people i know have done 20 squats - they can barely do anything else in the rest of the workout.

You're doing it properly, right? Squatting 20 reps with your 10 rep max weight, taking 3 huge breaths between each rep? The bar should be on your back for 3-5 minutes or something. Then add at least 2.5kg the next time you come to do the squats?

How long have you been doing the 20 rep squats on this program?

yh i feel that i am, ive onli started it this week, i started with two light sets, and then my full 20 reps, after 8 reps i started to struggle but managed to push all 20 out towards the end though i suppose i should off taken longer because a wasnt taking my 3 big breaths in total it took me about 1 min 45, and im going to go up 2.5 kgs today

You definitely need to take the 3 giant breaths between each rep. Not only will it make it tougher, but it'll expand your ribcage, and when you get to the really heavy weights you'll need that extra time, haha.

I wrote an article on my website about the 20 squats (see signature) take a look at it, theres some tips in there about how to build a program around it.