I'm trying to get significantly larger and build muscle. I'm 6'2" 195 lbs and I've been working out for almost 2 months. I just recently started eating as much as I need to be, or so I think. I haven't gained hardly any weight since I started lifting. weekly routine has been
Chest/back/abs
Arms(bis & tris)/abs
Legs/abs
Shoulders/forearms/abs
Chest/back/abs
and I do cardio here and there, probably about 3-5 times a week.
I usually do atleast 12 sets, 3-4 workouts, for each muscle group each day. I start at 10-14 reps and increase the weight till I get about 6-10 reps.
I was wondering if this seems like a legitimate workout program or if it is more beneficial to train whole body 3-4 times a week or so. Any suggestions would be greatly appreciated. I have a large frame and I believe I could be spartan swole with time, help me get there!!
Help with training please!
Moderators: Boss Man, cassiegose
i'm a big full body man, you sdhould give one a go...bare in mind 2 months is a split second in the fitness game...you've still got a long way to go
www.uponlinetraining.com
www.uponlinetraining.com
Looks like what I did for a few years, I got results over that time. Could i have gotten better results? I know now that yes I could have. I do believe swanso is right full body is better for guys starting out. perhaps you should start there. I gave it a go still prefer splits. just because I like to lift more than 3 times a week and old habits die hard.
I do upper body twice a week and lower body twice a week cardio and core on wed. Only been giving this a go for a couple weeks but i feel awesome. I now find this a better approach than a split like yours.
A couple tips from opinion and experience don’t do abs every day they need a rest to. And don’t dedicate a whole day to your arms. Such a small amount muscle to dedicate a whole day to. Presses and rows will build your arms to. Think about it your arms don’t have a choice but to grow with the rest of you. Work arms on chest and back day. It’s up to you so many guys still do arm day because everyone wants big biceps. Does dedicating a whole day to arms make them grow faster? Personally I don’t think so. Also forget about forearm exercises waste of time. do more back for forearms. Again it’s such a small amount of muscle in your forearms to dedicate exercises to them when gripping heavy weights works just as well.
Hope this helps
I do upper body twice a week and lower body twice a week cardio and core on wed. Only been giving this a go for a couple weeks but i feel awesome. I now find this a better approach than a split like yours.
A couple tips from opinion and experience don’t do abs every day they need a rest to. And don’t dedicate a whole day to your arms. Such a small amount muscle to dedicate a whole day to. Presses and rows will build your arms to. Think about it your arms don’t have a choice but to grow with the rest of you. Work arms on chest and back day. It’s up to you so many guys still do arm day because everyone wants big biceps. Does dedicating a whole day to arms make them grow faster? Personally I don’t think so. Also forget about forearm exercises waste of time. do more back for forearms. Again it’s such a small amount of muscle in your forearms to dedicate exercises to them when gripping heavy weights works just as well.
Hope this helps
I'm taking in around 3000 calories with nearly 200 g of protein. As for exercises, i try to mix it up as much as possible. For example, for chest i do inline, flat, and decline bench press, dumbell press, flies, or cables, mixing it up each day. 4 sets for each workout for a total of 12 sets. I superset chest with back and do rows, lat pulldowns, bent over rows, and a few others, again mixing it up each day.d0rkyd00d wrote:How many calories are you taking in? What exercises are you doing? Post your routine so we can give legimitate feedback.
Leg day i rotate between doings squats, one legged squats, leg extensions, leg curls, box jumps, and lunges. I do 3-4 of these with 4-3 sets each for a total of 12 sets. I also do some calf raises. I'm always increasing the weight between sets.
Um shoulders i do shoulder presses, military press, front raises, side raises, upright rows, behind the head press, etc. and rotator cuff exercises. Usually about 12-16 sets.
Arms i do hammer/serptating curls, preacher curls, negative curls, reverse grip curls, etc. supersetted with tricep extensions, skull crushers, close grip bench, dips, etc. i always mix it up and i always increase the weight between sets.
I hope this is enough info. I feel i'm doing legit exercises i just want to know the most efficient way to get big. I appreciate all the feedback
Hi ZPP,
Thank you for the information.
First off, it sounds like you're definitely getting enough protein, but if you have a high metabolism, I doubt you're getting enough calories.
I am in a lifting club with quite a few experienced power lifters, olympic lifters, etc. The ones with higher metabolism generally eat more than 4K, or even 5K, a day. They have recipes for 2,000 calorie shakes that they have before bed, in addition to weight gainers, plus all the protein and everything else they eat. I would even guess that 3K calories would be around their maintenance caloric intake, once they've reached their bulking goal.
So yeah, more calories would be good if ou have a higher metabolism. Even if you don't you'll need more to make significant gains in strength and bulk more quickly. I guarantee if you eat 5K calories per day, your lifts are going to shoot up.
I have a split similar to yours. I personally wouldn't do so much for chest. Flies, flat bench, and inclined would be enough IMO. You don't want to overwork it.
Your back routine looks good, but there are two things that are absolute necessity, and that's chin-ups and deadlifts. Lat pulldowns & bent over rows are absolutely awesome, so I'd incorporate those with deads and chins. Seated rows would be a good addition as well. I have an entire day dedicated to back that consists of those five (lat pulldowns, deads, cable rows, chins, and bent over rows (dumbbell). Deadlifts should be placed in equal importance with squats. Both hit more muscle groups than almost any other exercise you can do, and really supercharge your system for muscle growth (I can point you to some articles that support this).
Leg day looks good, but if you're looking to bulk, box jumps probably aren't going to do the trick as well as heavy weight will (it's like doing push-ups instead of bench press, a bodyweight exercise). You need to lift heavy to get bulk. Bodyweight exercises are great for toning, but you'll plateau quickly, and they aren't good for strength (endurance yes, strength no).
Thank you for the information.
First off, it sounds like you're definitely getting enough protein, but if you have a high metabolism, I doubt you're getting enough calories.
I am in a lifting club with quite a few experienced power lifters, olympic lifters, etc. The ones with higher metabolism generally eat more than 4K, or even 5K, a day. They have recipes for 2,000 calorie shakes that they have before bed, in addition to weight gainers, plus all the protein and everything else they eat. I would even guess that 3K calories would be around their maintenance caloric intake, once they've reached their bulking goal.
So yeah, more calories would be good if ou have a higher metabolism. Even if you don't you'll need more to make significant gains in strength and bulk more quickly. I guarantee if you eat 5K calories per day, your lifts are going to shoot up.
I have a split similar to yours. I personally wouldn't do so much for chest. Flies, flat bench, and inclined would be enough IMO. You don't want to overwork it.
Your back routine looks good, but there are two things that are absolute necessity, and that's chin-ups and deadlifts. Lat pulldowns & bent over rows are absolutely awesome, so I'd incorporate those with deads and chins. Seated rows would be a good addition as well. I have an entire day dedicated to back that consists of those five (lat pulldowns, deads, cable rows, chins, and bent over rows (dumbbell). Deadlifts should be placed in equal importance with squats. Both hit more muscle groups than almost any other exercise you can do, and really supercharge your system for muscle growth (I can point you to some articles that support this).
Leg day looks good, but if you're looking to bulk, box jumps probably aren't going to do the trick as well as heavy weight will (it's like doing push-ups instead of bench press, a bodyweight exercise). You need to lift heavy to get bulk. Bodyweight exercises are great for toning, but you'll plateau quickly, and they aren't good for strength (endurance yes, strength no).
along with his wasitlineI guarantee if you eat 5K calories per day, your lifts are going to shoot up.
http://www.uponlinetraining.com/services.html
Yep....you don't see too many powerlifters with small waists.swanso5 wrote:along with his wasitlineI guarantee if you eat 5K calories per day, your lifts are going to shoot up.
http://www.uponlinetraining.com/services.html