youfunkithing

Ok I have been using the gym on and off for over 10 years, I have done full body workouts and 4 day splits with and without cardio. I have only ever done this to remain slim and had a caloric intake of around 1500-1800 calories per day. I have been on diets for as long as i can remember but I wanna get more muscular now and bulk up at bit. Im taking in around 3000 cal per day so have got my diet pretty soreted. The only thing I cant make my mind up on is my training.

Ive read about Bill Starr 5x5 which sounds good, Ive read about 3 full body workouts per week, Ive read about 4 day split routines etc etc.

So Im now non the wiser when it comes to making my own plan.

Current stats

6ft 3 in
184 lbs
34in waist
41 inch chest
14 inch bicep
15in neck
24inch thigh

Id like to gain about a 14lb in healthy muscle drop a couple of inches off my waist and grow every where else. Can you have a look at the below and advise if Im on the right track with my training many thanks to you all

3 x per week full body workouts using free weights

Bench Press 4 sets 8-10 reps
Squat 4 sets 8-10 reps
Deadlift 2 sets 10-12 reps
Pull ups 2 sets 8-10 reps
Barbell row 2 sets 8-10 reps
Standing shoulder press bar bell 2 sets 8-10 reps
D/bell arm curls 2 sets 8-10 reps
Triceps dips 3 sets to failure
3 x 25 reps leg raises
3x 25 reps crunches

Im not doing any cardio at present do you think I should?

Do you guys thinks this is my best way forward???? Many thanks

Ben dur

27 sets per workout, seems like a lot...

id say
instead of doing full body 3x per week

maybe workout 3 times a week, but do a particular target each workout

and try to lift as heavy as possible for fewer sets (12 sets maybe)
i like
4 exercises 3 sets each but people differ in their routines(id shoot for lower reps[4-6 reps], close to failure)

for 3 workouts a week, i personally would recommend

upper body, pushing
rest
lower body
rest
upper body, pulling
rest
rest



edit-edit-edit-edit-edit-edit-edit-edit

yes id suggest doing some sort of cardio
but this subject is recently under debate, so i will not make any particular suggestions

21
5'11"
~175lbs
8% on elec. analyzer

P-funk

you are going to do the same workout all 3 days of the week?

same exercises?

same rep range?

same intensity?

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Ben dur

listen to p-funk

he will make you a badass

21
5'11"
~175lbs
8% on elec. analyzer

SnowManSnow

Hey,

I started lifting "for serioius" a few months ago, and it seems we are kind of in the same boat. I too have been in and out of the gym for a long time, but just never saw the results that the work should yeild.

Here are some things I've picked up from here that HAVE yeilded VISIBLE results over the past few months

#1 I was overtraining. (the idea is to traumatize the muscle and then LET IT HEAL)

#2 Think of your lifts in push / pull movements as opposed to particular muscles

#3 My diet was TOTALLY wrong for building muscle. You probably know this but you have to consume excess calories and corresponding protein OVER your maintenance in order to BUILD new muscle. (I'm just now learning to eat better and cleaner to yeild the appropriate caloric and protein intake).

I'm still a newb, but I'm making progress and you can too!!!!

B

youfunkithing

Hi P funk

Yep same every day, I have been loading the weight on for last set of each exercise to try and increase the weight im lifting.

I have to admit the Im usuallt shaking allover and half dead at the end of each session but there only taking me around a hour to do so I figured this to be the right amount
whats your thoughts?

youfunkithing

thanks for your input bendur

youfunkithing

hey snowman any chance you could post your workout to give me an idea thanks

Built

youfunkithing, it sounds like you've got some excellent advisors here for your training.

Now, how are you planning to gain the weight? How fast do you intend to gain and how long will you bulk?

youfunkithing

hi built

Im crrently taking in between 2500 and 3000 cal per day made up tuna, eggs, chicken and wholewheat pasta etc, totals on average are 315gm carbs, 210 pro and 60gm fat. Im hoping this covers my nutritional needs. I want to gain the weight over the next 6 months and want it to be lean gains as I dont want to gain much fat in the process. Do you think Im on the right track with my diet?

Built

184 at 6'3" - you HAVE to have at least 150 lbs of lean mass. I'd bring the fats up to at least 75-80g a day, about a third each from poly, mono, and saturates.

youfunkithing

thanks built apart from that you think im on the right track nutrition wise?

any input on my workout??

thanks alot for your help

Built

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