advice on training

[catb]

this is my routine, thoughts/advice please:

A
squats 5 x 5-8
bench 3 x 5-8
incline bench 3 x 5-8
shoulder press 3 x 5-8
tricep push down 3 x 5-8

B
SLDL 5 x 5-8
bent over row 3 x 5-8
lat pull down/pull up 3 x 5-8
bicep hammer curl 3 x 5-8

each week A/B/A next week B/A/B with a day rest between each workout. I'm 5'10'' and approx 170lbs. Aiming to bulk, eating my own body weight in food every day....well....approx 3500cals/day...trying to get between 170-200g protein in through out the day. Writing a log and trying to beat weight/reps each workout.

 

[CaptainNapalm]

Looks pretty good. I would substitute the "tricep push downs" with dips. Reduce chest sets by 1-2 sets and add 1-2 more sets for shoulders. I'd also try to throw in some deadlifts in there and some trap work. Personally I like rack pulls for traps but shruggs work for many. Also, if it were me I'd probably stick to the 6-12 rep range, rather than 5-8 rep range, especially for squats.

 

[catb]

i'm naturally very ectomorphic, i've experimented with most rep ranges but seem to get best results with 5-8. Is it enough sets?

 

[Usealittle]

i would do set of both...5-8 and 8-12 alternating back and forth 1-2 wks at a time. strength and some size will comes from a lower rep range but bulk of size will be in your 8-12 area.... so both would be better IMO

 

[wisco]

Personally I would do an ABC week and throw legs on a different day than chest. Is there a reason squats is the only thing you do for legs?
He-Man over at MD came up with HOSS training and it's similar. That was the first time I really started getting big and strong I highly recommend it. I was about the same size as you when i started it and I got to 200 for the first time

 

[wisco]

Here's a link from Google to some other guy who plagiarized it..

H.O.S.S Training Program - great for beginners and advanced trainers!!!

 

[bjg]

it depends what do you mean by bulk and why someone who has a fit body wants to get fat because at this rythm you will get fat ...bulking with muscles is a slow process and is not attained by overeating..when you rush it it is all fat...pros or people who are on juice and many additional hormonal crap can only bulk quickly with muscles and minimal fat gains.
you don't have to wolf down food that much and workout normally : do legs alone in one day the whole thing not only squat , you can do chest shoulders triceps one day concentrating on the heavy lifts like bench, military press, close grip bench and adding in some lighter lifts, then do back biceps on another day concentrating again on heavy lifts like pull down and rows etc..

Or you can do legs alone then next day back and chest together then rest day then do arms (biceps triceps) then rest then shoulders.

basically i would do legs alone

 

[catb]

the issue i have with your method bjg is that way you do each body part only once per week, from what i;ve read and experienced this isn't optimal, most research points to bodyparts being done twice a week with less volume.

 

[bjg]

the issue i have with your method bjg is that way you do each body part only once per week, from what i;ve read and experienced this isn't optimal, most research points to bodyparts being done twice a week with less volume.

you can do twice a week in fact that is what i do most of the time, but you have to do it in a way that a given muscle has enough rest. my routine changes a lot but actually this is what i do;
1- chest shoulders triceps ( i leave rear deltoids for back day)
2- legs
3- back / biceps
4- chest (only 6 sets bench and flies) + triceps
5- rest
6- back and light shoulders(no military press or any kind of press)
7- light legs (without squat just few sets of extension) +biceps.

i do abs 3 times a week at any day

it is a pretty intense routine but i am used to it.