Thread: Deployed in Afghanistan, need routine.

do 1 body group a day 3 different exercises with 6-10 reps its a good place to start

If you're looking to build mass then look at your diet.
Why do you want a six day a week routine? Is it a time issue or do you beileve that more is better?
Are you on gear?
Have you read the stickies?

Originally Posted by gym66

do 1 body group a day 3 different exercises with 6-10 reps its a good place to start

Forget about body groups. Work on compound exercises, and train less. No reason to train six days a week if you want to gain strength and size. If you are looking to gain strength, focus on the deadlift, squat, power clean, barbell press and bench press. Check out the training section for some suggestions on how to put together exercises. Push and Pull is right-read the stickies. Speaking of which, a push-pull routine would be something to think about. Good luck.

Meh, I've tried the FB and upper/lower slpit. I never feel fully recovered from one workout to the next. A good split routine 4 days per week, each muscle group 1xweek @ 10-15 total sets each, has always worked best for me.

I wanted to get on a 6 days sced.. A) keeps my mind off things B) it reliefs stress around this dump......

Where are the stickies located? I am new to this site.. thanks guys.

stickies are they threads at the top of the page. they are called stickies because they are stuck at the top and dont drop down. they usualy contain alot of introductory or basic knowledge about the topic the forum page is on

Less frequent but higher intensity full-body sessions will help you deal with stress a lot better than a bunch of half-assed sessions, which is what 6 days would turn into.

For training, you could try something like this (assuming you have basic equipment):

Tuesday: (max dead + mil press w/ assistance lower push and vertical pull)

(1.) Deadlifts: 8 x 3
(2.) BB Military Press: 5 x 5
(3.) DB Bulgarian Split Squats: 2 x 12-20
(4.) Pullups: 3 x 10
*an isolation: 3 x 15

Thursday: (max squat + bench w/ assistance lower pull and horizontal pull)

(1.) Back Squats: 8 x 3
(2.) Bench Press: 5 x 5
(3.) Unilateral DB Romanian Deadlifts: 2 x 12-20
(4.) DB Bench Rows: 3 x 10
*an isolation: 3 x 15

Saturday: DYNAMIC EFFORT

(1.) Power Cleans: 2 x 3; 3 x 2; 3 x 1
(2.) Jump Squats: 12 x 2-3
(3.) Speed Bench: 12 x 2-3
(4.) Kettlebell Swings: 5 x 10

For diet:

Calories: determine your maintenance calories, then add 500. If you're not gaining, add accordingly.

Protein: 1 - 1.5g per pound of lean body mass.
Fat: at least 0.5g per pound of lean body mass. Higher is always good.
Carbs: fill the rest out as you see fit.

Drink 5-10 litres water a day.

Eat as many whole foods as you can. Protein supplements are fine and have their place, but don't rely on them. My rule is no more than 1/5 daily protein from supplements.

Re: eggs. Eat the whole egg. The only time whites are useful in my opinion are when cutting, and you might need a bit more protein with fewer calories. I'm cutting and using whites for the first time, but I also am having 3 whole eggs a day with them. I just needed a bit more protein and whites have fewer calories. When bulking, eat whole eggs. They're cheaper, and have most of the nutrients.

Also, consider the bioavailability of your protein sources. This refers to how much of the protein your body can use. Most meats are around 75%. So, if you eat 40g of chicken protein, your body might absorb around 30g. Eggs and whey protein supplements are 100%. Bearing that in mind, make sure you don't shy away from eggs. Also, dietary cholesterol has no effect on blood cholesterol, and is actually beneficial to your health. So, there's no reason to not eat several eggs a day.