Thread: My Push / Leg / Pull routine (suggestions?)

Honestly you need a lot of help. I don't want to repeat what everyone says here but you should read the stickies on this forum. You have a lot of pushes, less pulls, and barely any legs. You don't even have an exercise that targets your hams. Try four to five pushes, pulls, and leg exercises. I tend to focus on either quads or hams each week and switch.

Leg Example:

Deadlift 4x6
Squat 3x10
Lunges 3x10
Calf 3x10

or

Squat 4x6
SLDL 3x10
Leg Press 3x10
Calf 3x10

Like Boost said, too much push, not enough pull, and defininitly not enough legs. Ditch the machines and do more freeweight exercises. For example (by no means exhaustive):

Push - Bench, OH press, Dips, Skullcrushers.
Legs - Deadlifts, Squats, Good Mornings, Lunges, Calve Raises.
Pull - Bent Over Rows, Chin Ups, Bench Rows, Seated Good Mornings.

You might also do with a week off if youre not seeing results. When was the last time you took a break?

Is your diet any good?

Always keep track of the weight and reps youre doing. If youre not doing that, how will you know what progress you are making? The weight doesnt matter to us, but how do you know youre lifting the right weight for say, 6 reps, if youre not tracking it?

For form: www.exrx.net

There are other rep ranges than 3x12 by the way. Perhaps periodize the weeks. Week 1 is high reps (3x14) week 2 is low reps (5x4) and week 3 is medium (4x8) or something. Mix it up.

And read the sticky training topics.

First thing you need to do is go to the Diet and Nutrition section and read the stickies about cutting. This is important to putting on lean mass and seeing results when your BF% is too high. Make sure you look at the type of foods that you need to eat when you apply it, eating quality foods in the right combinations at the right times during the day will give you sustinance, and energy, and help you achieve your results better to your satisfaction.

With the training, first your focus on cardio I've noticed is it seems on off weight training days you do mid-intensity cardio for 30 minutes and the on days you do 45 minutes. For lean mass you're going to want to trade those 45 minute sessions you do on your training days for very short but very high intensity cardio like HIIT or just all out sprinting. Make that about 15 minutes. And the off days do your 45.

With the weights it sounds like you need to get less of more so to speak. Meaning do less weight and do more reps with less rest time. I've been researching this type of weight training for hours every day for the past week or so myself and it actually fits into this situation pretty well I think.

Split up your muscle groups, but at the same time split movements. For instance, do pull one day, but make the focus back and biceps, all rowing and curling movements. Then move to legs, I recommend for you personally, add squats because they attack a very large percentage of your lower body, more so than leg presses and they are very good for balancing out your upper body. Add in knee exentions or front squats to get your quadricep region into the picture, and lunges. Then go to push for something like triceps and chest. For your chest use dumbells for flies but for all your presses use the barbells because you'll be able to move more weight and you're not using most of your energy and strength balancing the dumbells.

Only rest for about 45-60 seconds between sets and make sure every rep is clean fluid motions with proper form. Your fatigue will skyrocket with lower rest periods which in turn makes your metabolism really get into gear when it comes to repairing and building muscle.

This advice is only a very small piece of the pie but it should be something for you to grab on to.

Great suggestions from all of you thanks _alot_ for the feedback. One thing i forgot to mention about my pull is that my grip SUCKS!!!! And i outright _refuse_ to use straps because i need to build strength in my grip. So i have a challenge doing more pull exercizes.

I'll take the advice on the legs though, my only challenge with doing more complicated leg exercizes is the stress on my knees, but i'll give it another go and post the success/challenges i have with it. Perhaps I'll get someone to snap a phone pic of my start/stop forms if it really bugs me.

and Thx max for that input, I'll switch to higher rep / lower weight while cutting ... great suggestions. I'll read the stickies again.... (i've been through them all at least once... but repitiion is the mother of all learning, so i'll hit it again and again)

One thing i was dissapointed about, in terms of the response, was the lack of focus on the possibility to attain my goal in a 10 month period of time. Is 1 lb of muscle per month something thats realistic?


J