Please Scroll Down to See Forums Below Who wants to help me with a weekly gym routine of some sort. I think im stuck looking the same and not gaining anymore muscle. I usually go to the gym 4 days a week and workout 2 muscles a day. Ive been starting to eat more but i feel i need a good gym routine. Im 23 5'10 164lbs
Gym routine help?
- Thread starter Danis9mm
- Start date
What are your goals? What kind of routine are you doing know?
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Now?
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wanna go pro, just be strong, be defined
Last edited:
Youngncurious
New member
Have you tried push/pull
Goal is to gain more muscle mass and weight in at 170 180 maybe.. My routine changes i try to listen to my body and know when a body part or muscle is slakin off. Im in the gym atleast 4 days a week but i let my body recover when im really sore.. I do 2 dif muscles a day and saturday is usually cardio and legs
nelson_303
New member
5/3/1.... Repeat for a couple then change to5x5 then change. But 5/3/1 worked the best for me..
Your diet is going to determine how much weight you gain ultimately. I dont know how much you eat now but I would shoot for 350 grams of protein with at least 250 coming from whole foods. Too many people rely on shakes to get in their protein and they wonder why the dont gain. You have to eat big to get big plain and simple. As far as routine the push, pull, legs approach is a classic. I feel this is a good mass routine. If you were looking for strength than 531 or the 5x5 are good simple choices. There are more advanced routines out there, but at a novice level I feel they are counterproductive. The reason being is it takes years of training to adapt your body to that kind of punishment.
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A good whey protein or weight gainer, creatine, fish oil, multi vitamin, coq 10, bcaa's, and if you wanted to, add in a natural test booster.
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Bill Starr 5x5 - Madcow Intermediate or Linear Version
Sheer size from this routine.
If you're NOT totally new to bodybuilding, I'd start off with the Intermediate.
I urge you to keep in mind that Weight is not a measurement of goals.
We ALL forget this, but try to keep that in mind.
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midevilironsmasher
New member
To best things I did was I stuck to a program, that I knew worked for others, for a while (months) and then really payed more attention to my caloric surplus.
tryna get hench
New member
I was using 5x5 for a few months, strength increased considerably went from dumbell pressing 70lbs to 100lbs in 3 months. Ive changed it up since then as I found that my strength was increasing but there was no muscle gains, I now implement hypertrophy exercises with heavy lifting. Take my leg day routine for example.
4 set of squats
set 1 (warm up) 132lbs 15 reps
set 2 (warm up) 176lbs 15 reps
set 3 (working) 264lbs 10 reps
set 4 (working) 308lbs 8 reps
4 sets of leg press
Go as heavy as possible in these getting 8-10 reps After doing heavy sets of squats you will not be able to go as heavy as you would have fresh. I consider my squat as my MAIN lift for power and this is an main/assist although I still go heavy.
The rest of the exercises are now assists.
4 sets of walking lunges. 44lb dumbells x 20 steps
3 sets of leg extensions. Enough weight to get 12-15 reps
lying leg curls. Enough weight to get 12-15 reps.
standing and laying calv raises 3 sets each. 20 reps.
Ive managed to really get maximum strength and muscle development from this structure. But different things work for different people. All about trial and error. Stick to a routine for 3-4 months at a time to really see if it works for you.
4 set of squats
set 1 (warm up) 132lbs 15 reps
set 2 (warm up) 176lbs 15 reps
set 3 (working) 264lbs 10 reps
set 4 (working) 308lbs 8 reps
4 sets of leg press
Go as heavy as possible in these getting 8-10 reps After doing heavy sets of squats you will not be able to go as heavy as you would have fresh. I consider my squat as my MAIN lift for power and this is an main/assist although I still go heavy.
The rest of the exercises are now assists.
4 sets of walking lunges. 44lb dumbells x 20 steps
3 sets of leg extensions. Enough weight to get 12-15 reps
lying leg curls. Enough weight to get 12-15 reps.
standing and laying calv raises 3 sets each. 20 reps.
Ive managed to really get maximum strength and muscle development from this structure. But different things work for different people. All about trial and error. Stick to a routine for 3-4 months at a time to really see if it works for you.
