thanks everyone for the advice i will definetly up my calorie intake
[quote]brakey911 wrote:
thanks mbdix for the advise and i did try a deload last week on just legs to try it out and it did seem to help me for this week my legs day was today so i think ill try it on everything else next week.
and jgf i just do a routine i made up myself consists of:
monday-chest
tuesday-legs
wendsday-arms
thursday-rest
friday-back and biceps
saturday-chest and triceps[/quote]
I’d consider adding a day consisting of more leg and back work to your split. You’ll be sore as hell the first week or two, but giving it that training stimulus more often could result in some new gains. You’re hitting biceps and triceps twice a week each, but these bigger muscle groups only once. Also, how bout shoulders with chest on Saturdays instead of triceps?
show us this program. I’m sure there’s a lot of advice to be given about that as well.
forgot to put in the shoulders i do work them with my chest and tris and trying to focus on bigger arms for a couple weeks just cause id love to have bigger arms haha
here is the workout program
Monday
-medium grip flat bench press (negatives)
-flat and incline flys
-wide grip flat bench
-weighted chest dips
-cable flys (3 positions)
-weighted military pushups
Tuesday
-back squats
-front squats
-lunges
-seated leg extension
-seated calf raise
-leg press
-hamstring pulldown
Wendsday
-(throw in some forearm exercises)
-dumbell bicep curl (drop sets)
-laying flat tricep over head extension (drop sets)
-bicep standing strict barbell curl
- tricep pulldown (drop set)
-cables reversed removed thumb grip curls
-weighted tricep dips
-seated bicep curl
-triangle pushups
Thursday (rest)
Friday
-deadlift
-standing strict barbel curl
-bent over rows
-dumbell curl
-seated lat pull down
-seated dumbell curl
-reversed cable crossovers
-cables reverse curl normal grip
saturday
-flat bench (medium and wide grip)
-flat flyes
-shoulder press
-lying overhead tricep extension
-incline bench (medium and wide grip)
-cable tricep pulldown
-cable rope rear delt pull
-decline bench (medium and wide grip)
-weighted tricep dips
-shoulder shrugs
here I’ll save you some trouble of doing all those exercises and cut down your workout days to 4. Make the first exercise your main lift
Do many sets of 3. Work up to a 3RM. FORM OVER WEIGHT.
Superset the next two exercises, do 8-10 reps then switch 8-10 reps rest 1-2 mins hit it again 3 more times.
monday
A) squats work up to 3RM
b1) RDL’s 4x10
b2) abs 4x10
tuesday
A) bench work up to 3RM
B1) dumbbell bench 4x10
B2) rows 4x10
thursday
A) deadlifts 3RM
B1) lunges/rfess 4x10
B2) abs 4x10
friday
A) military press 3RM
B1) dips 4x10
B2) chinups 4x10
if you don’t grow doing that you aren’t eating enough.
[quote]StevenF wrote:
here I’ll save you some trouble of doing all those exercises and cut down your workout days to 4. Make the first exercise your main lift
Do many sets of 3. Work up to a 3RM. FORM OVER WEIGHT.
Superset the next two exercises, do 8-10 reps then switch 8-10 reps rest 1-2 mins hit it again 3 more times.
monday
A) squats work up to 3RM
b1) RDL’s 4x10
b2) abs 4x10
tuesday
A) bench work up to 3RM
B1) dumbbell bench 4x10
B2) rows 4x10
thursday
A) deadlifts 3RM
B1) lunges/rfess 4x10
B2) abs 4x10
friday
A) military press 3RM
B1) dips 4x10
B2) chinups 4x10
[/quote]
LoL. Yeah his workout looked like some of my first designed ones…wanting to get in every movement every day.
I think he could probably use a little more volume, but that should help him get a start.
[quote]ZJStrope wrote:
[quote]StevenF wrote:
here I’ll save you some trouble of doing all those exercises and cut down your workout days to 4. Make the first exercise your main lift
Do many sets of 3. Work up to a 3RM. FORM OVER WEIGHT.
Superset the next two exercises, do 8-10 reps then switch 8-10 reps rest 1-2 mins hit it again 3 more times.
monday
A) squats work up to 3RM
b1) RDL’s 4x10
b2) abs 4x10
tuesday
A) bench work up to 3RM
B1) dumbbell bench 4x10
B2) rows 4x10
thursday
A) deadlifts 3RM
B1) lunges/rfess 4x10
B2) abs 4x10
friday
A) military press 3RM
B1) dips 4x10
B2) chinups 4x10
[/quote]
LoL. Yeah his workout looked like some of my first designed ones…wanting to get in every movement every day.
I think he could probably use a little more volume, but that should help him get a start.[/quote]
if he does it right that’s plenty, maybe add in another set of 10 on the assistance stuff. Throw in some curls and tricep stuff and he’ll be money.
tried upping my calories dunno if its much better but here
10:00am-1 scoop mutant mass with 250ml milk 2tbs peanut butter and 3\4 cup eggwhites
10:30am- 1 scoop 1MR and 1 scoop creatine
11:00am-gym for a hour
12:00pm- 2 scoop mutant mass with 250ml milk and 1 scoop creatine
2:00pm- baked potatoe and 6 oz chicken breast
4:30pm-5 chicken strips 1\3 cup granola and 1\3 cup oats
7:00pm- 6 chicken strips
10:00pm- 1scoop casein with 250ml milk and 1 tbs of peanut butter
hope this looks better
BTW what is RDL’s?
[quote]brakey911 wrote:
BTW what is RDL’s?[/quote]
Romanian Deadlift.
DB version:
http://tnation.T-Nation.com/strength-training-topics/dumbbell-romanian-deadlift
[quote]brakey911 wrote:
BTW what is RDL’s?[/quote]
PAIN!
put it this way, it hurt me just writing 4x10 of RDL’s.