Cardinal234
New member
I'm basically trying to gain mass, and right now I'm on a sorta specialized routine. It's a 3-day split with chest/triceps, back/biceps, and shoulders/legs. I do it on a 2-day on, 1-day off routine.
However, I haven't been gaining much size. I don't know if it's my workout or whether i'm just not eating enough, but I'm wondering if it might be better to go on an upper body/lower body split that just concentrated on compound movements. So I'd do two basic upper body workouts per week, and two basic lower body workouts per week. Something like this maybe:
Day 1: Flat BB bench press
Incline DB press
DB Shoulder press
Dips
tricep pushdowns
BB curls
lat pulldowns
Day 2: off
Day 3: squats
deadlifts
leg presses
leg extensions
leg curls
calf raises
Day 4: off
Day 5: Incline BB bench press
flat DB press
seated rows
Upright BB rows
DB curls
Close grip bench press
overhead extensions
chinups
Day 6: off
Day 7: squats
leg presses
deadlifts
calf raises
leg extensions
I was just thinking that this would let me concentrate more on compound exercises that build mass, instead of donating like half of a day's workout to biceps or something like I'm doing with my current split.
Would this be better than breaking up my split into specific body parts, or should I just eat more cals and stick with my current routine?
However, I haven't been gaining much size. I don't know if it's my workout or whether i'm just not eating enough, but I'm wondering if it might be better to go on an upper body/lower body split that just concentrated on compound movements. So I'd do two basic upper body workouts per week, and two basic lower body workouts per week. Something like this maybe:
Day 1: Flat BB bench press
Incline DB press
DB Shoulder press
Dips
tricep pushdowns
BB curls
lat pulldowns
Day 2: off
Day 3: squats
deadlifts
leg presses
leg extensions
leg curls
calf raises
Day 4: off
Day 5: Incline BB bench press
flat DB press
seated rows
Upright BB rows
DB curls
Close grip bench press
overhead extensions
chinups
Day 6: off
Day 7: squats
leg presses
deadlifts
calf raises
leg extensions
I was just thinking that this would let me concentrate more on compound exercises that build mass, instead of donating like half of a day's workout to biceps or something like I'm doing with my current split.
Would this be better than breaking up my split into specific body parts, or should I just eat more cals and stick with my current routine?