Thread: what should i do ?

Originally Posted by elite2010

day 1:
squat
s.l.d
pulldowns
ez bar curls

day 2:
bench
dips
military press
abs (occastionally)

im on a bulk n started out with this workout because my recovery isnt that great .. i do 1-2 sets of 6-8 reps n i add weight each week .. ive been doing so for 5 weeks n gained a total of 6.5 pounds and good strength gains .. with my up coming college schedule and work i can only workout twice a week so how can i get big as possible doing so . or make this workout better

Okay, this is a good start: (a) you're training almost entirely compounds -- good; (b) you have squats and (S.L) deadlifts -- great; (c) your volume is low -- sweet.

Still, we can tweak this to make it an excellent program. First of all, I'm going to call your first workout "A" and the second "B". My suggestions:

(1.) Switch to conventional deadlifts. Move them to session B.

(2.) Remove either bench or dips from session B. Keep military press, though.

(3.) In place of deads now removed from session A add a row variation.

(4.) *optional, but suggested -- include in session A a unilateral lower body pushing exercise, to be performed at different rep range/intensity than the squats. I suggest bulgarian split squats. Re: rep range. If squats are performed at 4 x 5 then bulgarians could be 2 x 12.

For session B I suggest unilateral romanian deadlifts (with DBs). Same thing with rep range.

(5.) Adopt a periodization program. Periodization is the planned variation of your training over a specific amount of time in order to achieve one or more goals. For instance, you might have a microcycle where you orient your training to improving your tempo on your squats; you might have a microcycle oriented to endurance, etc. Check out this article that one of our mods, Gaz, wrote on his site: getlifting.info » Linear Periodization

how would you set something like that up ?

Originally Posted by getto205

how would you set something like that up ?

Set what up? Periodization?

Eat.

Remove pulldowns, add pull-ups.

Originally Posted by elite2010

day 1:
squat
s.l.d
pulldowns
ez bar curls

day 2:
bench
dips
military press
abs (occastionally)

im on a bulk n started out with this workout because my recovery isnt that great .. i do 1-2 sets of 6-8 reps n i add weight each week .. ive been doing so for 5 weeks n gained a total of 6.5 pounds and good strength gains .. with my up coming college schedule and work i can only workout twice a week so how can i get big as possible doing so . or make this workout better

jump your sets up to 3x per exercise also
try your hardest to get one more day in there even if you have to do push ups, pull ups, sit ups, dips, ect.. at home. keep going and eat good you will gain lots of fish, chicken, turkey, steak, oatmeal, friuts, veggies, peanutbutter, water water water, get it. this should help