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2003/09/26, 02:01 PM
I am in the bulking up phase. Here is my routine:
Day 1-
Bench Press- 4 sets of 5-6 reps
Incline Dumbbell press- 3 sets of 10-12
Dumbbell fly- 3 sets of 8-12
Day 2-
Barbell Bicep Curl- 4 sets of 6
Close grip Bench press- 3 sets of 6
Dumbbell Bicep Curl- 3 sets 0f 8-10
Dips- 3 sets of 8-12
Day 3-
Squat- 4 sets of 6
Deadlift- 4 sets of 6
Bulgarian Deadlift- 3 sets of 6
Day 4-
Barbell Back Row- 4 sets of 6
Lat Pulldown- 3 sets of 8-10
Chinups- 3 sets of 5-6
Day 5-
Military press- 3 sets of 6
Barbell press- 3 sets of 6
Forearm Curl- 3 sets of 8-12
Is this sufficient to build a lean, muscular body? I'm in the weight gaining phase, so I wanna make sure that I don't really add fat, just muscle. Thanks.
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2003/09/26, 02:40 PM
I'm no expert but this definately looks like a recipe for overtraining. I think before anyone can offer any advice you need to fill out a profile too... What about cardio in that workout? Diet???
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2003/09/26, 02:43 PM
I think it is a good split, you are at most doing like 9-12 sets per body part. I would tho change the deadlifts to back day and just do a leg workout on leg day kinda hard to do squats and deads at the same time
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/09/26, 03:04 PM
I don't do cardio cuz I heard it's something that should b e avoided during weight gaining, although I do wanna burn off like 2 inches from my waist cuz I want a 6 pack. Anyway, I eat about 5-6 healthy meals a day, and seek about 200 g. of protein. I'm going to fill out my profile now.
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2003/09/26, 03:18 PM
I'm in sync with Frosh. I want the 6 pack, gotta burn an inch or two off the waist, don't do cardio during weight gaining phase, eat 5-6 meals a day, which I just started doing, and do about 200 g. of protein a day. My profile is: I'm about 190, 6'1", male, 22.
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2003/09/26, 03:47 PM
So I guess the "1muscle group per week" statement goes out the window if you are in the gaining phase???? 2 days rest between day 5 & day 1 is enough?
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2003/09/26, 03:50 PM
The phrase 1 muscle group per week means that you only work that muscle group once a week. I usualy do this asa workout routing.....Mon chest/biceps Tue Back/tri Thu Shoulders/legs Sunday back....I still work each muscle group once during that week But have another workout the next day....I hope that made sense you in fact could work out m-f and take sat and sunday off and be ok.
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/09/26, 04:10 PM
so you are saying that even though his day 5 and day 1 are chest days, since the weekend (2days) seperates them it's considered they are worked once per week?
What about the fact that some of these muscles are worked as secondary muscles on off days?
The reason why I ask is because I thought about working out my chest/biceps more but did not want to overtrain.
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2003/09/26, 04:16 PM
Day 5 unless I am mistaken is a shoulder day. Military and baebell presses are basically the same lift except one is to the front and one is to the back (usually). Most beginners can get away with working out each bodypart twice weekly and see gains.....for a while. Once you reach the 6mo to a year mark you need to rethink your approach. While his 5 day split may not be optmial for me...he may indeed see good gains. basically there is nothing wrong, except the squat and deadlift issue. I do not like to see people work say as in your example chest/bi twice for the very fact that you do work them in other exercise. But if you stay with the once a week deal it is ok....
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/09/26, 04:24 PM
Gotcha mutt! Clear as day now :)
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2003/09/26, 04:43 PM
Ok cool! The best way to gain mass like 10-14 lbs of muscle in 3 months is to eat a lot of protein, and lift in the 6-8 rep range. Always try to add weight but always keep your form good.
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/09/26, 05:17 PM
Yeah, When I started F/T in March I was 155 and now I am 170. I've been eating lots of protein throughout but never really watched my diet that closely. I just started my 3rd 8 week program this week and am doing the progressive gains at intermediate level. I didn't want to go on an all out mass building routine because I was afraid of gaining more fat around the waist. My waistline has not changed since I started but I definately have seen gains in my chest/arms/shoulders/back/legs... I guess that's where the 20lbs is at. :)
This time I am on a strict diet trying to supply enough protein to support muscle growth, yet low calorie/fat/carbs so that I can maybe loose an inch around the waist. Also, focusing on ab work more.
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2003/09/26, 05:27 PM
Try starting a HIIT cardio program. Simply put sprint for 30sec, walk for 30sec...do this for as long as you can, most get 7 minutes total the first time so do nto feel bad if you do not get a lot. Work up to 20 mins 2-3 times a week. This type of cardio has been shown to burn more cals over a longer period of time. Do not worry about losing LBM 20 mins 2-3 times a week will not burn that mush off. But you may burn off more fat. I am trying the same thing next week.....good luck
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/09/27, 12:11 PM
Yeah, I am definately going to try some HIIT. I think my body is getting used to the cardio. I switch between treadmill, bike, elliptical, raquetball and swimming... I think some HIIT may show some results along with a strict diet.
I also started using some ab machines rather than just various exercises without any resistance/weight.
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2003/09/27, 02:33 PM
So if I move the regular deadlift to another day, everything should be fine and you think I could reach my goal in 3 months? After I reach my goal muscle-wise, I wanna burn off 2 inches of fat from my waist, so you recommend HIIT? Will my body adapt to that and what at that time should I do to make sure it's not muscle weight I'm burning?
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2003/09/27, 06:56 PM
Deadlifts are tough if ya do then right as are squats. That is why I suggested moving them to different days. HIIT is just another way to hit the cardio aspect is all not any worse or better (though some studies have shown it burns cals longer than reg cardio). As for a cut (to loose weight) all you do is slowly lower your cals (around 200 at a time) till you see fat loss. You keep up the lifting as best you can to fight muscle loss. You will lose some but it can be small....
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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