T Nation

Evaluate My Routine (Help Needed)

hey guys/girls, Im new to this forum, Ive been lifting weights on and off for the past 5 years. It has been pretty solid for the last year, and my gains have been mediocre.

I was after some advice from some people in the no.

I am currently 6’2, 82 kgs
My goal is reach 85-90kg, gaining only lean muscle to meet these gains. I dont want to be massive, just want to be a nice size with good definition.

This is my routine.

WORKOUT:

Monday 8pm - 9pm approx
Tuesday 8pm - 9pm approx
Wednesday (day off)
Thursday 8pm - 9pm approx
friday (day off)
Saturday 3pm - 9pm approx
Sunday (day off)

I have 3 workouts which i rotate after eachother.

Eg,

Monday - chest & forearms
Tuesday - Bi’s & Tri’s
Wednesday - OFF
Thursday - Shoulders & Back
Friday - OFF
Saturday - Chest & Forearms
Sunday - OFF
Monday Bi’ & Tri’s

And so on…

They consist of

Chest & F/arms:
-Flat bench, 4 sets 10 - 6
-Incline Flys, 4 sets MAX
-Decline bench, 4 sets 10 - 8
-Pushups, 4 sets MAX
-FOREARM CURLS FRONT AND BACK SIDE 4 SETS EACH OF MAX

Bi’s & Tri’s
-Bicep curls flat bar, 4 sets 10-8
-Single arm hammer curls, 4 sets MAX
-Preacher curls (sitting), 4 sets MAX
-Cable curls (superset) front & reverse grip, 4 sets MAX

Shoulders & Back
-DB should raises, 4 sets 10 - 6
-Front side raises, 4 sets MAX
-Side raises & where you hold small weights up eachside and rotate in small cirles (superset) 4 sets MAX
-Machine shoulder press, 4 sets max
BACK
Lat pulldown 4 sets 10-6
Wide grip chin ups 4 sets MAX

MY DIET EVERYDAY IS

7am - Breakfast

  • 2 pieces wholemel toast with advocado & vegimite
  • 1 cup oatmeal, Tbs honey & 1 Banana
  • Whey Protein shake

10am-11am

  • 2 Tuna sandwiches on wholemeal bread

12:30pm-1:30pm

  • 2 Tuna sandwiches on wholemeal bread

3-4pm

  • Whey protein shake

6-6:30PM - DINNER

Usually chick or beef stirfry with steamed vegetables & Basmati rice

7:30pm PRE WORKOUT

  • 1/2 TSP, L-Glutamine
  • 1/2 TSP, Creatine Ethyl Ester
  • 1 tsp Glucose powder

9pm POST WORKOUT

  • Max’s Whey Protein Shake

10pm Bedtime

  • 1/2 TSP L-Glutamine

Sorry to drag it out but thourght i Might as well give you as much info as i can.

Your help would be very much appreciated.

Thanks

1st and most important, You aren’t training half of your body.

2nd and almost as important, you aren’t eating enough

[quote]Nolan_11 wrote:

Eg,

Monday - chest & forearms
Tuesday - Bi’s & Tri’s
Wednesday - OFF
Thursday - Shoulders & Back
Friday - OFF
Saturday - Chest & Forearms
Sunday - OFF
Monday Bi’ & Tri’s

[/quote]

Legs?

[quote]Bloobird wrote:
Nolan_11 wrote:

Eg,

Monday - chest & forearms
Tuesday - Bi’s & Tri’s
Wednesday - OFF
Thursday - Shoulders & Back
Friday - OFF
Saturday - Chest & Forearms
Sunday - OFF
Monday Bi’ & Tri’s

Legs?[/quote]

No, he was talking about your wings…

Do something like this:

Monday - Chest and Biceps
Tuesday - Legs
Wednesday - Off
Thursday - Back
Friday - Shoulders and Triceps
Sauturday - Off
Sunday - Off

OR

Monday - Chest
Tuesday - Legs
Wednesday - Arms
Thursday - Off
Friday - Back
Saturday - Shoulders
Sunday - Off

OR

Monday - chest, shoulders, triceps
Tuesday - back and biceps
Wednesday - off
Thursday - Legs
Friday - chest , shoulders, triceps
Saturday - off
Sunday - off
Monday - repeat starting with back/biceps, then legs on tuesday, etc.

This way you can have a little more frequency (each bodypart hit twice every 10 days or so).

  1. Traing your legs…
  2. Glutamine before bed? Caseine + natural peanut butter would be better… really better
  3. Carbs in your post workout shake… at least 50g
  4. Add some healthy fat… fish oil, almonds,etc.
  5. I would do :
    A1. Chest, Back
    A2. Legs
    A3. Arms + Shoulders
  6. Pre workout shake, try cabrs + whey also.

7.“Bi’s & Tri’s
-Bicep curls flat bar, 4 sets 10-8
-Single arm hammer curls, 4 sets MAX
-Preacher curls (sitting), 4 sets MAX
-Cable curls (superset) front & reverse grip, 4 sets MAX”
-You have 3 bi exercices and 1 tri superset… try 2-2
-Do not superset 2 tri exercices together…
8. Your back exercices are only lats dominant… Add some type of row

  1. Thats enuff for now.

So, for each major body part (eg chest, Bi’s, Tri’s, shoulders, Legs) I should only do say 2 individual exersizes with 4 sets sets everytime i work out?

As you see at the moment im trying to do no less than 4 individual exercises for each body part, usually consisting of 4 sets each. Is this too much??

I was told by a nutritionist to have glutamine before bed, should this only be taken pre workout?

Due to work commitments i dont have alot of spare time.

Would the below be suffice?

Monday - Chest/ Back
Tuesday - Legs
Wednesday - Off
Thursday - Arms
Friday - Off
Saturday - Shoulders
Sunday - Off

Cheers

Also, by doing the workout above, each body part will be hit once every 7 days is this enough for growth?

If one year from now, you have gained 40 pounds, and put on 100++ pounds on your lifts, then, yes, it will work. It’s not rocket science.

You have time to do 6 exercices on your back/shoulder day…

Why not do 6 exercices on your bicep/tricep/shoulder day?

You could superset bicep/tricep to save time…

OR, you could do

Monday
Chest/Back

Wednesday
Quads/Traps

Thursday
Bicep/Tricep

Saturday
Hamstring/Shoulders

3exercices/body part
and than you could superset all exercices

A1. Chest A2 Back
B1 CHest B2 Back

etc etc

how about you work on training consistently. also keep in mind you arent going to be able to put 100% muscle like you described.

off topic, wtf is “lean muscle”? i never understood why people said it like that.

[quote]LiveFromThe781 wrote:
how about you work on training consistently. also keep in mind you arent going to be able to put 100% muscle like you described.

off topic, wtf is “lean muscle”? i never understood why people said it like that.[/quote]

I know lmao I mean its not like you have lean muscle and fat muscle. Its not meat lol

[quote]Nolan_11:

My goal is reach 85-90kg, gaining only lean muscle to meet these gains. I dont want to be massive, just want to be a nice size with good definition.[/quote]

What’s considered “massive”?

Let me rephrase that. Are you afraid you’re going to eat one tuna sandwich and one Tablespoon of vegemite too much, lift a little too heavy, and wake up like 3 weeks from now ‘too massive’?

You say that you’ve made ‘mediocre’ gains in five years. What does that mean? Weights went up? You got bigger? etc?

Have your gains stopped all together?

Just do an upper/lower split.

Monday
Chest and tris

Wed
Legs

Fri
Back and bis

[quote]SteelyD wrote:
Nolan_11:

My goal is reach 85-90kg, gaining only lean muscle to meet these gains. I dont want to be massive, just want to be a nice size with good definition.

What’s considered “massive”?

Let me rephrase that. Are you afraid you’re going to eat one tuna sandwich and one Tablespoon of vegemite too much, lift a little too heavy, and wake up like 3 weeks from now ‘too massive’?

You say that you’ve made ‘mediocre’ gains in five years. What does that mean? Weights went up? You got bigger? etc?

Have your gains stopped all together? [/quote]

From one year ago i have put on 5kg’s, but when i got to 82kg the gains of putting on weight stopped. I am still gradually lifting more & more but not physically seeing any size gains anymore

[quote]DanErickson wrote:
Monday
Chest and tris

Wed
Legs

Fri
Back and bis

[/quote]

Shoulders??

[quote]zraw wrote:
OR, you could do

Monday
Chest/Back

Wednesday
Quads/Traps

Thursday
Bicep/Tricep

Saturday
Hamstring/Shoulders

3exercices/body part
and than you could superset all exercices

A1. Chest A2 Back
B1 CHest B2 Back

etc etc[/quote]

That sounds good, i might try this format without mixed supersets, as i have found in the past it fatigues me during the workout.

Thanks zraw

Are you a paraplegic by any chance?

[quote]Nolan_11 wrote:
zraw wrote:
OR, you could do

Monday
Chest/Back

Wednesday
Quads/Traps

Thursday
Bicep/Tricep

Saturday
Hamstring/Shoulders

3exercices/body part
and than you could superset all exercices

A1. Chest A2 Back
B1 CHest B2 Back

etc etc

That sounds good, i might try this format without mixed supersets, as i have found in the past it fatigues me during the workout.

Thanks zraw
[/quote]

Your Welcome

If I were you I’d start with a compound for each muscle group

and go for an iso for the 3rd exercice

Do whatever you feel like doing for the 2nd one