need some help guys!

[jamfam]

i want to bulk but need help sorting out a three day split routine. done 5x5 got stronger but not bigger except legs, my arms have never grown off compounds and can't do hst due to the condition of my gym i go to.....

thanks

 

[sofargone561]

try a push pull legs routine

 

[HH25]

yea try to change it up alittle

 

[jamfam]

any suggestions people i have tried full body a and b routines before but i have a real problem with gauging falling short of one or two reps short of failure, i need some ideas guys

 

[jamfam]

workout 1
Deadlifts 3x6-8
chinups 3x6-8
close grip cable rows 3x6-8
bicep curls 3x6-8

workout 2
Bench press 3x6-8
shoulder press 3x6-8
tricep dips 3x6-8
narrow grip 2x6-8

workout 3
squats 4x6-8
leg press 3x6-8
note i didn't put in a hamstring exercise as deadlifts and squats cover them pretty well


il be taking all sets to failure....what you think bear in mind my arms do not grow from compounds alone so thats why i have direct arm work. i will also target 6 reps every first set and when i can get past 8 il add more weight

 

[Kenny Croxdale]

workout 1
Deadlifts 3x6-8
chinups 3x6-8
close grip cable rows 3x6-8
bicep curls 3x6-8

workout 2
Bench press 3x6-8
shoulder press 3x6-8
tricep dips 3x6-8
narrow grip 2x6-8

workout 3
squats 4x6-8
leg press 3x6-8
note i didn't put in a hamstring exercise as deadlifts and squats cover them pretty well

Looks good.

il be taking all sets to failure....what you think bear in mind my arms do not grow from compounds alone so thats why i have direct arm work. i will also target 6 reps every first set and when i can get past 8 il add more weight

I wouldn't train to failure every workout. You end up overtraining with that method.

Kenny Croxdale

 

[jamfam]

oh i forgot to ask would it be more beneficial so i ramp up to my maxes.

for example Deadlift:

now you start all the lifts a little lower than your best (ie. very easy on the 1st week)...

taking the deadlift example - your last PB might be 200kg for 6 reps....

So you would probably knock it down to about 180 and add 5 kg on each week... you might at the end of this loading period make 205 or 210 for 6 reps and then deload when I'm not making any more strength gains?