is that full-body ok?

[fqqs]

what do you think about that workout for an intermediate (semi-advanced) lifter ? priority: add muscle

Day A

1.DL 3x6-8
2.Pull-ups / CG Chin-ups 4x max
3.Military press 3x8-10
4.Dips (weighted) 3x8-10
5.BB Calve raise 3x10-15

Day B

1.Squat 4x6-8
2.Incline DB press (~20 deg.) 3x8-10
3.Bent-over rows 3x8-10
4.Close grip BB bench press 3x8-10
5.BB curls 3x8-10

rest between sets: 60-90s

3 day per week, alternating between A & B

additionaly, after each workout:

2x hanging leg raise
2x bicycles
2x weighted crunches

 

[gtbmed]

It looks alright. I would add front squats on deadlift day and RDLs or good mornings on squat day. I also don't think you have to do all 3 of those ab exercises after each session. I'd pick one of them and do that after each session (rotating between them would probably work).

What's your diet like though?

 

[fqqs]

thanks for your response

i am a bit confused about about romanian deadlift or good mornings because i'm new to classic deadlift and i perform it for just 3-4 weeks. earlier, shame on me, but i had never done any deadlifts. i'm semi-advanced at squat, though

so 2 deadlift variations wouldnt be too much for me ?

and can I add bulgarian squat to A instead the front squat ? and where should I put it , in which order ? and is there any other good , compound , exercise to put in B for hamstrings ?

also I wouldnt like to be too ambitious in creating a routine, because although im very consistent in BB, I have since recently problems with plateau


i have a mass diet. only healthy lean protein, lot of low GI grains like oats or buckwheat and veggies. no sugar. healthy fats (seeds, nuts, fish)

~150 g animal protein (~190g overall proteins)
~370-400 g carbs (depends whether it is a workout day or not)
~75 g fats

i weight 76 kg, almost lean mass, little fat in lower ab, but 6-pack is visible



and i have question about pullups /chinups

is it better to alternate them between workouts, or just do 2 sets of pull-ups and then 2 sets of chin-ups on the same workout?

sorry for my english, and thanks in advance for your reply

 

[gtbmed]

Even though you're new to the deadlift, you may as well learn Romanian deadlifts now because they're a helpful lift. If you're uncomfortable with deadlifting twice per week, do cable pull-throughs (link here).

It's fine to do Bulgarians instead of front squats. I'd put them right after deadlifts but I suppose you could put them after pull ups if you wanted.

As far as pullups/chinups go, I think you're better off alternating them between workouts. But I wouldn't do 4 sets of max reps. Get a belt and start adding some weight when you do them.

You said you hit a plateau. Are you no longer gaining weight, strength, or both?

 

[fqqs]

i had a period when strength was even decreasing...

i'm gaining weight but very very slowly and strength progress is very very slow ;/ 1-2 reps a week , if any ;/ also i cant see much difference in my chest or arm size compared to 3-4 months ago ;/ i didnt miss any workout, i dont eat any sugar , sweets. me diet schedule is holy . i never miss a meal. although i had a nsoe surgery 1,5 month ago, i came back to workout 2 weeks after. that rest period didnt effect in any progress ;/


sorry for my english

 

[gtbmed]

Slow progress is great actually. It means you're accumulating strength at a level that isn't unsustainable and that you're workouts are challenging but not so challenging that you won't be able to finish them in a few weeks.

Slow weight gain is also fine. It means your diet is good and that you won't gain too much fat when you put on muscle.

As for the chest/arm size comment, give it some time. You're fairly light right now at 76kg. If you continue to gain weight I think you'll see your arms and chest get bigger. A lot of times we want progress to be smooth and linear but it's really more of a discontinuous step function. As long as you're gaining weight and strength, I would stick with what you're doing.

 

[camarosuper6]

One of the better routines I've seen in awhile. Glad to see some people still see the value in low volume.

 

[Life]

Doing deadlifts will help your arms for sure Are the close grip benches giving you trouble yet? Are you using them to develop triceps or triceps+chest? I always got more out of weighted close dips and skull crushers as far as my triceps go. Besides the close grips started getting to the point where the weight was more than my joints wanted to see in that position and I started cheating too much.

 

[fqqs]

thanks gtbmed & camarosuper6

Are the close grip benches giving you trouble yet? Are you using them to develop triceps or triceps+chest?

its a compound ex, so I use them to develop my whole upper body

i think, that the keyword is proper form. i use strict, slow motion (2-1-2 or 3-1-3) and I really feel that burn in triceps. chest also works, but not as much as tric. i also lower the bar a bit closer to my belly


and I completely dont like common "benching". i mean wide-grip bench press. even if I do it in proper form, i cant feel that burn in pecs, which I feel ehen I do small incline DB press. I also love 1 set of slow, deep decline pushups after doing DB press. it really stretches my chest


I'm a bit worried, because I do my best on every workout, but I dont feel completely exhausted, but only moderately tired. and my muscle burning goes away right after I finish given set.. i also rarely have DOMS next day. i have it only when i wouldnt train some time before and it is my first workout after 2 week rest period.

 

[fqqs]

sorry for 2 posts, but I did some changes:

I put dips before pull-ups, because they dont need good grip - and pull-ups do. after doing DL I can barely hold a pull-up bar, so I think it is better to have dips before. what do you think about it ? I also added 1 set to every ab exercise

Day A

1.DL 3x6-8
2.Dips (weighted) 3x8-10
3.Pull-ups / CG Chin-ups 4x max
4.Military press 3x8-10
5.BB Calve raise 3x10-15

Day B

1.Squat 4x6-8
2.Incline DB press (~20 deg.) 3x8-10
3.Bent-over rows 3x8-10
4.Close grip BB bench press 3x8-10
5.BB curls 3x8-10

rest between sets: 60-90s

3 day per week, alternating between A & B

additionaly, after each workout:

3x hanging leg raise
3x bicycles
3x weighted crunches

 

[gtbmed]

No front squats or extra hamstring work? If you're going that route, I'd push your deadlifts up to 4-5 sets and possibly push your squats up to 5 sets.

Overall you're doing too much for the front of your body and not enough for the back of it. Those back muscles are big and are the key to good growth.

 

[fqqs]

so maybe:

Day A

1.DL 3x6-8
2.BB static lunges (aka split squat) 3x8-10
3.Pull-ups / CG Chin-ups 4x max
4.Dips (weighted) 3x8-10
5.Military press 3x8-10
6.BB Calve raise 3x10-15

Day B

1.Squat 4x6-8
2. ???
3.Incline DB press (~20 deg.) 3x8-10
4.Bent-over rows 3x8-10
5.Close grip BB bench press 3x8-10
6.BB curls 3x8-10

but i dont know if it wouldnt be too much exercises... additionaly I work abs after each workout...

and is that order ok? i dont know if lunges just after DL would be the greatest idea... i am also not sure what should i do for hams ; /

 

[gtbmed]

For hamstrings: RDLs, good-mornings, pull-throughs, glute-ham raises, hyperextensions, etc.

Also, I don't think you need to do 3 ab exercises after each workout. Squats, deadlifts, lunges, pull ups, dips, military presses, and bench pressing are all going to fatigue your abs. Maybe add 1 exercise after each workout instead of 3, I don't think that will hurt your progress.

If you think there are too many exercises, ditch the curls and the dips. Or you could ditch curls and close-grip bench and move dips to day B. It's just my experience that to grow a lot, you have to work your legs and your back hard.

 

[fqqs]

i just tried to do glute ham-raise and i'm shocked !

i cant do a single rep ! you realized my, how weak my hamstrings are ;/

is there any way to improve that ham-raises ? it seems to be a safe exercise and I dont need any equipment

i just dont want to do stiff-legged DL and goodmornings yet, because I still want to improve my form in classic DL



and common leg curls are worthwile or not, instead ?



or maybe just:


Day A

1.Romanian deadlift 4x6-8
2.BB Split-squat 3x8-10
3.Pull-ups / CG Chin-ups 4x max
4.Dips 3x8-10
5.Military press 3x8-10

Day B

1.Squat 4x6-8
2.Incline DB press (~20 deg.) 3x8-10
3.Bent-over rows 3x8-10
4.Close grip BB bench press 3x8-10
5.BB curls 3x8-10
6.BB Calve raise 3x10-15

 

[rockhardly]

Use your arms to assist you. Kinda like an explosive push-up with a very small ROM. Just enough so that you are still challenging your hams thru the motion.

 

[fqqs]

so


Day A

1.Deadlift 3x6-8
2.BB Split-squat 3x8-10
3.Dips 3x8-10
4.Pull-ups / CG Chin-ups 4x max
5.Military press 3x8-10
6.BB Calf raise 3x10-15

Day B

1.Squat 4x6-8
2.Glute-ham raise (self assisted) 3x
3.Incline DB press (~20 deg.) 3x8-10
4.Bent-over rows 3x8-10
5.Close grip BB bench press 3x8-10
6.BB curls 3x8-10


okay ? ; )

 

[gtbmed]

Looks good to me.

 

[fqqs]

ok, thanks for help

 

[fqqs]

thats me again ... i counted the time necessary to finish that routine and it is too much for me...

i added additional sets to squat and RDL, so legs hopefully wouldnt be lagging.

A

Romanian DL 5x5-8
Dips 3x8-10
Pull-ups/chins 4x
Military press 3x8-10
Calve raises 3x10-15

B

squat 5x5-8
db incline press 3x8-10
bb rows 3x8-10
cg bench press 3x8-10
bb curls 2x10 + dropset

is that okay ?

 

[cyan]

it looks awesome.