Lifting question

[TripleHelix]

I currently split my work outs into chest/tris, back/biceps, legs, shoulders (4 day routine, but legs is every third time). Do you guys recommend switching to different variations of full body workouts? I'm not getting the gain I hoped for, especially in my legs. I also normally skip on deadlifts and have yet to incorporate power cleanses in to my workouts. Thanks for the advice!

 

[Protobuilder]

Is the scale moving upward?

 

[fallingeggs]

check out the training vault sticky --> http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html

 

[MsBeverlyHills]

I'm not getting the gain I hoped for, especially in my legs.!

are you doing squats?

 

[mickeyb69]

Try this routine:

MON: Bench press, incline press, pullups, barbell rows (or pendlay if you know how to do them correctly) t-bar rows

WED: Deadlifts, front squats, leg presses, decline weighted situps.

FRI: Military press, shrugs, any exercise that incorporates the rear delts, tris and bis.

Notice with this routine you are putting more time and emphasis on the compound exercises on monday and wednesday. On friday you hit the smaller groups. On your days off you eat like a madman. Do this for 6 months and tell me your not growing.

 

[thebadguy54]

Try this routine:

MON: Bench press, incline press, pullups, barbell rows (or pendlay if you know how to do them correctly) t-bar rows

WED: Deadlifts, front squats, leg presses, decline weighted situps.

FRI: Military press, shrugs, any exercise that incorporates the rear delts, tris and bis.

Notice with this routine you are putting more time and emphasis on the compound exercises on monday and wednesday. On friday you hit the smaller groups. On your days off you eat like a madman. Do this for 6 months and tell me your not growing.

I'm not saying this wont work but from my experience, routines that are the same exercises week in and week out get stale quick. IMO you should switch / mix things up every workout for the best results.

 

[TripleHelix]

Thanks. I haven't really noticed the gains I want, but not the gains
I feel I should be getting. My strength has increased, but not my mass (and I have a healthy diet with lots of protein/whey). I do 5 sets of squats and currently lift 5 days a week, so legs is almos twice a week.

 

[Protobuilder]

My strength has increased, but not my mass

You aren't eating enough. Period. All weight training can do is make you stronger. If you don't eat, you don't grow. Period. So if you're getting stronger, your program is working, and you jsut need to EAT more. If you can't eat more, fix yourself a gigantic "get big" drink and sip it throughout the day. Google it.

 

[s8nlilhlpr2]

I'm not saying this wont work but from my experience, routines that are the same exercises week in and week out get stale quick. IMO you should switch / mix things up every workout for the best results.

thats freakin' hilarious. Have YOU read the training stickies? Have you seen oly lifters? They perform some variation of the SAME movements over and over....gee they must need to change it up. It may not be "exciting" or make you "sore" but they are effective.

Squat, Press, Dead, Row repeat; or Snatch, Clean, Jerk, Squat, Press....add weight to the bar and eat plenty. Much more effective than cable curl, hammer curl, ezbar curl, tri ext, leg curl, lep press, smith squat, incline fly with pinkies out, etc....

 

[Sculelos]

thats freakin' hilarious. Have YOU read the training stickies? Have you seen oly lifters? They perform some variation of the SAME movements over and over....gee they must need to change it up. It may not be "exciting" or make you "sore" but they are effective.

Squat, Press, Dead, Row repeat; or Snatch, Clean, Jerk, Squat, Press....add weight to the bar and eat plenty. Much more effective than cable curl, hammer curl, ezbar curl, tri ext, leg curl, lep press, smith squat, incline fly with pinkies out, etc....

QFT, although I've met TONS of people with this line of thinking. Just remember your not training unless you go in to each workout with a plan and do it.