Help with plan..

**Bajenman88** · 05-30-2006, 09:04 PM

Hey guys, I'm looking for some positive criticism on my plan. Some things about myself, I'm around 5'11" - 6' and weigh around 160 pounds. The supplements I'm using currently are ON Whey 100% Protein powder, and a GNC MEGA MEN Multi-vitamin. I usually drink a shake right after my work-out, but with 2 servings, which is roughly 48g of protein. I take the vitamin with breakfast and with dinner. My biggest and foremost goal is to GAIN MORE WEIGHT. So I am going to post my plan here, and hope for the best, please feel free to revise at will.

Thanks.

Monday -

Flat BP 3x10
Flat DB Press 3x10
Flat Bench Flyes 3x10
Tricep Extensions 3x10-12 (10, 11, 12)
Dips 3x10-12 (10, 11, 12)

Wednesday -

Shrugs 3x13-15 (13, 14, 15)
Rear Shrugs ^^Same^^
Military 3x10
Lat Raises 3x10
Rear Lat Raises 3x10
Squats 3x8
Leg Extension 3x10
Leg Curls 3x10
Deadlifts 3x8

Friday -

Barbell Curls 3x10-12 (10, 11, 12)
Conc Curls 3x10-12 (10, 11, 12)
Bent over rows 3x10-12 (10, 11, 12)
T-bar rows 3x10

That's it :/ Feel free to give me some pointers, thanks fellas.

**kenwood** · 05-30-2006, 09:07 PM

Originally Posted by Bajenman88

Hey guys, I'm looking for some positive criticism on my plan. Some things about myself, I'm around 5'11" - 6' and weigh around 160 pounds. The supplements I'm using currently are ON Whey 100% Protein powder, and a GNC MEGA MEN Multi-vitamin. I usually drink a shake right after my work-out, but with 2 servings, which is roughly 48g of protein. I take the vitamin with breakfast and with dinner. My biggest and foremost goal is to GAIN MORE WEIGHT. So I am going to post my plan here, and hope for the best, please feel free to revise at will.

Thanks.

Monday -

Flat BP 3x10
Flat DB Press 3x10
Flat Bench Flyes 3x10
Tricep Extensions 3x10-12 (10, 11, 12)
Dips 3x10-12 (10, 11, 12)

Wednesday -

Shrugs 3x13-15 (13, 14, 15)
Rear Shrugs ^^Same^^
Military 3x10
Lat Raises 3x10
Rear Lat Raises 3x10
Squats 3x8
Leg Extension 3x10
Leg Curls 3x10
Deadlifts 3x8

Friday -

Barbell Curls 3x10-12 (10, 11, 12)
Conc Curls 3x10-12 (10, 11, 12)
Bent over rows 3x10-12 (10, 11, 12)
T-bar rows 3x10

That's it :/ Feel free to give me some pointers, thanks fellas.

dont do biceps b4 back lol
dont do shoulders b4 legs

**TJ Cline** · 05-30-2006, 09:08 PM

Originally Posted by Bajenman88

Hey guys, I'm looking for some positive criticism on my plan. Some things about myself, I'm around 5'11" - 6' and weigh around 160 pounds. The supplements I'm using currently are ON Whey 100% Protein powder, and a GNC MEGA MEN Multi-vitamin. I usually drink a shake right after my work-out, but with 2 servings, which is roughly 48g of protein. I take the vitamin with breakfast and with dinner. My biggest and foremost goal is to GAIN MORE WEIGHT. So I am going to post my plan here, and hope for the best, please feel free to revise at will.

Thanks.

Monday -

Flat BP 3x10
Flat DB Press 3x10
Flat Bench Flyes 3x10
Tricep Extensions 3x10-12 (10, 11, 12)
Dips 3x10-12 (10, 11, 12)

Wednesday -

Shrugs 3x13-15 (13, 14, 15)
Rear Shrugs ^^Same^^
Military 3x10
Lat Raises 3x10
Rear Lat Raises 3x10
Squats 3x8
Leg Extension 3x10
Leg Curls 3x10
Deadlifts 3x8

Friday -

Barbell Curls 3x10-12 (10, 11, 12)
Conc Curls 3x10-12 (10, 11, 12)
Bent over rows 3x10-12 (10, 11, 12)
T-bar rows 3x10

That's it :/ Feel free to give me some pointers, thanks fellas.

Not good.

Do push/pull/legs or upper lower

**Bajenman88** · 05-30-2006, 09:15 PM

Well, I went from around 140 - 160 in a fairly short amount of time, but I'm pretty sure I hit a plateau. Could you please go into some more detail other than, "Not good." Thanks

**kenwood** · 05-30-2006, 09:17 PM

foreman, give him a number lol

**TJ Cline** · 05-30-2006, 09:18 PM

Originally Posted by Bajenman88

Well, I went from around 140 - 160 in a fairly short amount of time, but I'm pretty sure I hit a plateau. Could you please go into some more detail other than, "Not good." Thanks

Training 101

**Bajenman88** · 05-30-2006, 09:33 PM

So is there a way I could do Push/Pull/Legs with the exercises I posted above, and just rearrange them?

**TJ Cline** · 05-30-2006, 09:36 PM

Originally Posted by Bajenman88

So is there a way I could do Push/Pull/Legs with the exercises I posted above, and just rearrange them?

push: bench, incline, Military, Tricep Extensions and/or Dips
Pull: Rows, pull downs, curls
Legs: squats, dead lifts, SLDL, hamstrings, calf raises

**Bajenman88** · 05-30-2006, 09:38 PM

Would that be my whole plan?

**P-funk** · 05-30-2006, 09:39 PM

Originally Posted by Bajenman88

Would that be my whole plan?

those are just exercises examples.

you make them into a plan.

**Bajenman88** · 05-30-2006, 09:40 PM

And sorry, I'm an idiot, but what are some Pull Down exercises, lol.

**P-funk** · 05-30-2006, 09:42 PM

Originally Posted by Bajenman88

And sorry, I'm an idiot, but what are some Pull Down exercises, lol.

Wide grip pull down
reverse grip pull down
neutral grip pull down
unilateral pull down

pull up vatiations...etc...

**Bajenman88** · 05-30-2006, 09:46 PM

Hmm, ok, I did forget to mention I'm working out in my basement, not sure if those "pull down" exercises are possible for me to do on a generic free weight bench...

**P-funk** · 05-30-2006, 09:48 PM

Originally Posted by Bajenman88

Hmm, ok, I did forget to mention I'm working out in my basement, not sure if those "pull down" exercises are possible for me to do on a generic free weight bench...

do a search on exrx.com to see what a pulldown is.....you need a cable stack.

if you don't have one....who cares....do pull ups. I prefer them any day.

**Bajenman88** · 05-30-2006, 09:52 PM

Sweet, thanks. Also, what would a normal days work out be on Pullups, those are fairly easy for me, do you do them in sets or....?

**Bajenman88** · 05-30-2006, 10:06 PM

Ok, how does this look:

Monday, Push

Flat BP 3x8
DB Press 3x8 (Flat, Incline, or Decline?)
Military 3x8
Tricep Extension 3x?
Dips 3x? (And how do you do a "weighted" dip... lol)

Wednesday, Pull

Bent over rows 3x10-12 (10, 11, 12)
T-bar rows 3x10
BB curls 3x8
Conc Curls 3x8
Pull Ups ???

Friday, Legs

Squat 3x8
Deadlift 3x8
Leg extensions 3x10
Leg curls 3x10

--------------------------

Also, where would shrugs, lat raises, and flat bench flyes fit in here, or do they? You guys have been a ton of help so far, thanks alot.

**TJ Cline** · 05-30-2006, 10:44 PM

Originally Posted by Bajenman88

Ok, how does this look:

Monday, Push

Flat BP 3x8
DB Press 3x8 (Flat, Incline, or Decline?)
Military 3x8
Tricep Extension 3x?
Dips 3x? (And how do you do a "weighted" dip... lol)

Wednesday, Pull

Bent over rows 3x10-12 (10, 11, 12)
T-bar rows 3x10
BB curls 3x8
Conc Curls 3x8
Pull Ups ???

Friday, Legs

Squat 3x8
Deadlift 3x8
Leg extensions 3x10
Leg curls 3x10

--------------------------

Also, where would shrugs, lat raises, and flat bench flyes fit in here, or do they? You guys have been a ton of help so far, thanks alot.

Looks good...but drop one of the curl exercises and add some pull ups/downs with a medium wide grip for lats. Also drop the thigh ext and add a set of squats to replace it

**Bajenman88** · 05-30-2006, 11:08 PM

Originally Posted by ForemanRules

Looks good...but drop one of the curl exercises and add some pull ups/downs with a medium wide grip for lats. Also drop the thigh ext and add a set of squats to replace it

Ok, I have pull ups in there, but I can't do pull down exercises because I don't have a cable machine, just a generic free weight bench. And on the pull ups, not exactly sure on what to do for the sets/reps, some help there would be appreciated. For Lat Raises and Rear Lat raises I was using two DB's with free weights, so not sure what you mean on the medium wide grip. Dropped the thigh extensions and upped the squats to 4 sets. Also, do you suggest I put shrugs, rear shrugs, and flat bench flyes in here, and if so, where?

Since I can't put any pull down exercises in, should I keep the Curls?

**mike456** · 05-31-2006, 07:42 AM

Originally Posted by Bajenman88

Ok, how does this look:

Monday, Push

Flat BP 3x8
DB Press 3x8 (Flat, Incline, or Decline?)- Incline
Military 3x8
Dips 3x? (you need a belt with a chain to put some weight on or u can hold a dumbbell between your legs)
Tricep Extension 3x

Wednesday, Pull

Bent over rows 3x10-12 (10, 11, 12)
T-bar rows 3x10
Weighted Pull Ups(dumbbell between legs) 3x10
Upright rows 3x10
BB curls 3x8

Friday, Legs

Squat 3x8
Stiff legged Deadlift 3x8
Leg extensions 3x10
Leg curls 3x10

--------------------------

Also, where would shrugs, lat raises, and flat bench flyes fit in here, or do they? You guys have been a ton of help so far, thanks alot.

upright rows covers lateral delts and traps, and you dont need flyes- that routine should be perfect for you

**mike456** · 05-31-2006, 07:43 AM

look at the text that is in the grey box( I quoted you and changed some stuff)

**Bajenman88** · 05-31-2006, 09:48 AM

Sweet, thanks a ton bro. Foreman suggested I lose the leg extensions all together and just add a set on squats, what do you think? And I guess shrugs arent needed?

**P-funk** · 05-31-2006, 10:25 AM

keep the shrugs.

ditch the knee extensions.

**Bajenman88** · 05-31-2006, 10:49 AM

Ok, here is what I have based on all you guy's comments:

Monday, Push

Flat BP 3x8
Incline DB Press 3x8
Military 3x8
Tricep Extension 3x10
Weighted Dips 3x10

Wednesday, Pull

Bent over rows 3x10
T-bar rows 3x10
BB curls 3x8
Weighted Pull Ups 3x10
Upright rows 3x10
Shrugs 3x10
Rear Shrugs 3x10

Friday, Legs

Squat 4x8
Deadlift 3x8
Leg curls 3x10

And is there a reason I don't need flat bench flyes? I really like working my chest, and it seems, to me, that I will make less progress if I remove that work out?

But other than that, how does that look, for gaining mass, P-funk?

Also, if you have any suggestions on changes to sets/reps, that would be cool as well. Thanks alot

**P-funk** · 05-31-2006, 01:49 PM

I would ditch the upright rows (just not a great exercise for the shoulder IMO) and add a pulldown instead.

the loading (sets and reps) is very weird and all over the place. Try and make things more balanced and uniform.

leg day could use more movements.

again, if you are looking for size you need to do exercises which lead to high amounts of protein degredation (heavier lifting) and exercises which lead to high amounts of metabolic activity/mechanical work (moderate loads with shorter rests). This can be done with a push/pull/legs type of split but I usually try and have people train more freqently if they are trying to gain size like:

upper
lower
off
upper
lower
off
off

reason being that you can mangage volume and intensity and focus on both of the factors I listed above (protein degredation/metabolic activity). Hence the reason some people call it Dual Factor Hypertrophy training.

the problem with the push/pull/lower split is that it still has you training movements once every 7 days. When we know that you can recover faster (especially if you manage things properly). It can be good for periods of less frequent but really intense training. if you are looking to train 3 days a week I like either total body or

upper
off
lower
off
upper
off
off
lower
off
upper
off
lower
off
off

That way you get to hit the total upper body in one session and balance out your pushes and pulls, hit more variety in your rep ranges between the sessions and focus on the training factors that you need.

**Bajenman88** · 05-31-2006, 02:16 PM

Originally Posted by P-funk

I would ditch the upright rows (just not a great exercise for the shoulder IMO) and add a pulldown instead.

the loading (sets and reps) is very weird and all over the place. Try and make things more balanced and uniform.

leg day could use more movements.

again, if you are looking for size you need to do exercises which lead to high amounts of protein degredation (heavier lifting) and exercises which lead to high amounts of metabolic activity/mechanical work (moderate loads with shorter rests). This can be done with a push/pull/legs type of split but I usually try and have people train more freqently if they are trying to gain size like:

upper
lower
off
upper
lower
off
off

reason being that you can mangage volume and intensity and focus on both of the factors I listed above (protein degredation/metabolic activity). Hence the reason some people call it Dual Factor Hypertrophy training.

the problem with the push/pull/lower split is that it still has you training movements once every 7 days. When we know that you can recover faster (especially if you manage things properly). It can be good for periods of less frequent but really intense training. if you are looking to train 3 days a week I like either total body or

upper
off
lower
off
upper
off
off
lower
off
upper
off
lower
off
off

That way you get to hit the total upper body in one session and balance out your pushes and pulls, hit more variety in your rep ranges between the sessions and focus on the training factors that you need.

Ok, can't do a pull down because I'm working only with free weights, and the way I understand it is you need a cable machine for those exercises. And how would I split the plan I posted into your:

Upper
Lower
Off
Upper
Lower
Off
Off
?

And that WOULD be good for gaining size?

**P-funk** · 05-31-2006, 02:17 PM

yes, great for adding size.

don't worry about the pulldowns then. you can do more sets of pull ups.

**Bajenman88** · 05-31-2006, 02:21 PM

Cool, so, you still think I should drop the upright rows... Add 1(or 2?) more set of pull ups? And on the pull ups, palms facing me or away, and wide or tight grip. But the biggest problem for me now, is how to split the exercises I posted between 4 days...

**P-funk** · 05-31-2006, 02:39 PM

Originally Posted by Bajenman88

Cool, so, you still think I should drop the upright rows... Add 1(or 2?) more set of pull ups? And on the pull ups, palms facing me or away, and wide or tight grip. But the biggest problem for me now, is how to split the exercises I posted between 4 days...

variation in pull up grip is great!

drop the upright rows.

splitting the workouts are easy.....

look at something like this:

upper 1
bench press- 3x6
DB row- 3x6
incline DB press- 3x10
underhand girp chin up- 3x10
bicep curls- 2x12
triceps- 2x12

lower 1
squat- 3x6
SLDL- 3x6
DB split squat- 3x10
leg curls- 3x10
calves- 3x15

upper 2
BB shoulder press- 3x6
overhand grip pull up- 3x6
DB bench press- 3x10
BB row- 3x10
biceps curl- 2x12
triceps- 2x12

lower 2
deadlift (from floor)- 3x6
front squat- 3x6
step ups- 3x10
bulgarian squat- 3x10
calves- 3x10

**Bajenman88** · 05-31-2006, 02:50 PM

Ok, some more questions

Sorry, lol.

upper 1
bench press- 3x6
DB row- 3x6 <-------------------Same as a Bent over row?
incline DB press- 3x10
underhand grip chin up- 3x10 <-------Weighted or body weight only?
bicep curls- 2x12 <------------BB curls work?
triceps- 2x12 <--------Tricep Extensions or Weighted dips?

lower 1
squat- 3x6
SLDL- 3x6
DB split squat- 3x10 <-------What it sounds like? DB's held like a bar squat?
leg curls- 3x10
calves- 3x15 <-------?

upper 2
BB shoulder press- 3x6 <--------Like... Military?
overhand grip pull up- 3x6 <---Weighted or Body Weight?
DB bench press- 3x10 <----Flat?
BB row- 3x10 <----Only one I know of is T-bar row, same thing?
biceps curl- 2x12 <----BB Curls work?
triceps- 2x12 <----Extensions or Weighted Dips

lower 2
deadlift (from floor)- 3x6
front squat- 3x6 <---Difference from regular/bulgarian?
step ups- 3x10 <---Dunno, lol ?
bulgarian squat- 3x10 <----Difference from regular/front?
calves- 3x10 <---?

Sorry if these questions seem stupid to you, lol.

**P-funk** · 05-31-2006, 02:58 PM

answers in bold.

Originally Posted by Bajenman88

Ok, some more questions

Sorry, lol.

upper 1
bench press- 3x6
DB row- 3x6 <-------------------Same as a Bent over row?

you can do it like that. i choose to do them one arm at a time with the other arm and knee supporting myself on a bench. check out exrx.net for a video example.

incline DB press- 3x10
underhand grip chin up- 3x10 <-------Weighted or body weight only?

if you can do 3 sets of 10 with weight added then do it. don't hold yourself back.

bicep curls- 2x12 <------------BB curls work?

fine

triceps- 2x12 <--------Tricep Extensions or Weighted dips?

extensions.

lower 1
squat- 3x6
SLDL- 3x6
DB split squat- 3x10 <-------What it sounds like? DB's held like a bar squat?

like a static lunge. one leg infront of the other and keep the front leg there and squat (one leg at a time). again, check exrx.net

leg curls- 3x10
calves- 3x15 <-------?

standing, seated, stairs, whatever

upper 2
BB shoulder press- 3x6 <--------Like... Military?

yes, overhead press

overhand grip pull up- 3x6 <---Weighted or Body Weight?

again, don't hold back. if you can use weight then do it!

DB bench press- 3x10 <----Flat?

yup

BB row- 3x10 <----Only one I know of is T-bar row, same thing?

bent over BB row. hold the bar, bend over at the waist (stick you ass back() similiar to a SLDL and row from that position. check exrx.net

biceps curl- 2x12 <----BB Curls work?

you have bb on monday....try DBs.

triceps- 2x12 <----Extensions or Weighted Dips

no dips. you have extnesions on mon. do them differently...overhead extension, DB skull crushers, pressdowns, etc...a variation.

lower 2
deadlift (from floor)- 3x6
front squat- 3x6 <---Difference from regular/bulgarian?

front squat= weight held infront of body, across shoulders. exrx.net

step ups- 3x10 <---Dunno, lol ?

step up on a bench, step down. exrx.net

bulgarian squat- 3x10 <----Difference from regular/front?

like a split squat but back leg is elevated on bench. EXRX.NET

calves- 3x10 <---?

any variation of what you did on day 1

Sorry if these questions seem stupid to you, lol.

exrx.net

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