Help me develop a bodybuilding routine.

[Endo MD]

Hello everyone. I'm sending out a warning right now that this will be a long post and if you're one of them that screams "cliff notes" at the end, you can stop reading now. This is going to be long because I want to be proactive and answer all of the basic questions right off the bat.
Stats:
Age: 29 Height: 5'9" Weight: 245 BF: 20% (Calipers)Diet: 2600 Cals/200g Protein, Mostly clean, but not great.
Supplements: Lipoflame, Fish Oil, Mulitivitamin and ON Protein Shakes

I have been lifting since I was about 15, after undergrad I took some time off, but have been pretty hardcore for the past 2 years. My strength is getting up there but I feel like it's time for a change. Quite honestly, I'm starting to get a little nervous with 500lbs on my back and my progress at this point is extremely slow. I've been starting to get some consistent join pain in my knees, shoulders, and elbows that I can only imagine is from heavy lifting.

My Current lifting schedule
Tues - Legs: A form of squat 5x5, Leg Press, SLDL, Leg Extensions, Leg Curls
Thurs - Push Day: A form of Bench 5x5, Inclines, Dips, Skull crushers, Overhead Press, Side raises
Sat - Pull Day: Deadlifts 5x5, Latpulldown/Pullups, Bent over rows, Hypers, some version of a bicep curl for 2 sets

I am also 100% natural, never taken anything other than protein and multivitamins. At this point I am considering moving to a BB routine. My question for everyone, is how do I do it? I did some searching and the consensus seems to be to lower the weight and increase the reps? Should I just put 315 on the squat rack and push it out for 20 each workout? My estimated maxes for each main lift are Squat 550, Bench 420, DL 500. I do not know true maxes because I hardly go below 5 reps. I'm not expecting to look like Arnold with a new routine, but I wouldn't mind a little more definition (Yes I know Cardio and clean Diet) and a workout that's a little easier on my joints.

So at this point I will throw it over to all of you with any suggestions on a rep/set scheme for me. Also, a little caveat, due to my work schedule it really is impossible for me to get to the gym more than 3 days a week. I'm on my feet for 12-14 hours a day on the days I don't go so try and keep it to a 3 day split if possible. Thanks in advance.

 

[SaiBoT]

You might wanna try a six day a week routine, training each bodypart once, except legs those can be handled properly once a week. Something along the lines of 9-12 reps with constant tension, 3 exercises per bodypart and 4 for the back 3-4 sets working sets per exercise (warm up sets not included) if you were hitting da juice I would say each bodypart twice a week. Plus I think you need more protein for size (around 400g).

On a quick note, OMEGA has a pamphlet with training, diet and supps coming out, you might wanna check it out.

 

[Endo MD]

Thanks for the info. I did back today (got pushed back a day due to schedule) and upped the reps and sets for each lift. Feeling good so far. Also, I agree that I probably need a little more protein. I eat a ton of fruit and oatmeal that I could probably dial down a little. For the main lifts, Squat, Bench, DL; should my workout be say 3x12 at a consistent weight?

 

[SaiBoT]

Thanks for the info. I did back today (got pushed back a day due to schedule) and upped the reps and sets for each lift. Feeling good so far. Also, I agree that I probably need a little more protein. I eat a ton of fruit and oatmeal that I could probably dial down a little. For the main lifts, Squat, Bench, DL; should my workout be say 3x12 at a consistent weight?

Yeah 3-4 sets, you can do it like that with constant tension, like not going all the way down and NOT locking up on pressing movements, squats and leg pressing movements included. Focus on controlling the movement and contraction, this requires decreasing the weight a bit. You might not get all sets at 12 reps depending on your conditioning, but that's normal, just don't fall down below 9 reps. Decrease the rest between sets to one minute only, go for the pump too. Strike some poses and stretch between sets for the muscle groups you are working that session.

 

[ceo]

I know that when I was doing higher reps and multiple sets/exercises for each bodypart on a typical BB'er split routine (5-6 days a week), I had far more joint issues than now. Now I do heavy weight, with one rest-paused working set per bodypart, training 3 days a week (DC Training). I've had no issues since, even with existing tendonitis, etc.

Having said that, I also want to ask if you are making sure to warm up properly and take supps to help your joints? For my warmups, I ride the bike at a decent clip for 5-10 minutes (depending if it's leg day) to get my blood flowing and warmup my knees/hips. I rotate my shoulders 20-30 times in each direction, first in smaller circles with both arms, then in big circles with each arm (so 20 small circles forwards, then backwards with both arms, then 20 big-as-I-can circles forwards, then backwards with one arm, then the other arm). Then I rotate my elbows and wrists simultaneously 20-30 times in each direction (clockwise & counterclockwise). Then of couse I will do a few warmup sets to get to my working set. Be sure you're not "killing it" on your warmup sets too. Say for example bench: something like 135x10, 225x6, 275x4, 315x2, then hit my rest-paused working set of 335 for 9x5x2. Since I do shoulders next, I will need less warmup (because of the shoulder involvement in bench)...maybe one or two sets depending. Triceps next: probably one set warmup just to acclimate to the different exercise.

Joint supps? Are you getting enough good fats? Fish, flax, olive oils? Find a good blend of Omega 3/6/9 that will give you a 2:1 or better yet a 3:1 ratio of Omega 3 to Omega 6. Add a couple tablespoons to a protein shake once a day. For gluc/chond/MSM, I personally like the Osteo Bi-Flex brand - triple strength. It seems to work best of any I've tried. I also take 1000mg cissus quadrangularis, 40% ketosterones daily. One last thing...WATER! Are you drinking enough water? 1 gallon a day should be bare minimum on a non training day. Most BB'ers IMO are not sufficiently hydrated. We aren't normal people who consume 2000 calories or less a day with 100 grams of protein leading very inactive lifestyles. The usual 8 glasses a day recommendation is half or less of what we need. Water intake is especially important for those on higher protein diets. This is what I do for my joints and it helps tremendously.

As for you losing fat, I would up the protein, eat carbs only sparingly on non workout days and pre and immediately post workout on those days. Cutoff carbs after lunch (like no carbs after 4 or 5pm - unless it's post w/o). Look into a good Green Tea Extract supp also. GTE is a proven thermogenic, is natural, and has many other documented health benefits. Increasing your protein intake will also have a thermogenic effect. I could go on for days, but this is already too long.