You just had a thread about this, with the same pictures, not two days ago. I read it. WHY did you repost basically the same thread?
Ok, so the bump in calories is good. Wait two to three weeks and if you haven’t gained any weight, bump them up another 400-500.
You’re probably pushing the upper end of what you can do productively on each day you train. If you want to add more volume in the way of sets/reps you need to split your days up.
Instead of Chest/Triceps/Shoulders I would cut the shoulders and make a separate day of Shoulders/Biceps. That brings you to 4 training days/week. You could also cut calf work out and do those on a separate day as your low intensity workout with some ab work. That’s 5 days/week with one pretty easy day (the calves/abs).
Frankly, I don’t believe you can really give 100% focus to more than about 5 exercises in one training day (NOT counting abs). 6 is pushing it. 7-8 is just dumb IMHO.
That’s another argument in favor of splitting workouts up more.
Or look at it this way–On back day you’re doing a measly 11 sets of back work: 1 whole body movement that’s not a “back movement” although it IS hard, and only 8 (thats 8!) sets for the biggest and most complex group of muscles on your body. You’re not giving your full energy to your bicep movements because you’re already tired.
By comparison, my back day consists of between 12-18 sets of pure back work (but no deadlifts).
3-4 sets chins/lats
4-5 sets rows
4-5 sets other rows
3-4 sets shrugs
rear delt work for pre-habilitation
8 sets vs. 12-18 sets. Which do YOU think is going to build a better back?
Now, if you want to deadlift on back day, go for it. I don’t like it, but I know other big people who do like it. In that case I’d keep your “pure” back movements like rows/lats/shrugs to a total of about 12 sets.
The point is, your volume and your intensity sucks because you have to cram so many different movements into 1 day. You don’t get your best out of your arm training because your biceps are at the tail end of the workout, and it’s pointless.
Bottom line is–IF you decide to only work a body part once a week, you need a lot more volume than you have there to grow. BUT this also means you have to split your training days up because you can’t give your best focus and energy to the 6th, 7th, or 8th exercises because you’re already tired.
IF you decide to work a body part MORE than once a week, you can split your volume in half. So I’d only do maybe 7-8 sets of back work if I did it twice a week in that example.
So, unless you’re going to start an Upper/Lower style of training, split your damn workouts up. Take Shoulders and Biceps and put them on a separate day at least, probably after your back day, so they’d be the 4th workout and the last of the week.[/quote]
Answering your 1st question, I posted a similar thread because I wasn’t getting any responses on this one…
And thanks for your help, if you could be so kind to check the workout I posted on the last msg, and tell me what you think about it, im reluctant to add an other training day because i tend to get over trained, but I think its about time i add one more day, thanks for your help.