looking for a new/mixed up routine

[b_light]

Been doing this routine and i already switched it up once but i want something new again, its been a while. Who knows if ill respond to something better.

Monday Back and Bi's-

wide grip chins
deadlift
shrugs
hammer curls

Wednesday Chest and Tri's -

BB Bench
Over head press with DB's
weighted dips
DB pec flys

Friday legs and abs -

Squats
Leg press
crunches on ab machine

friday is my shittiest day. I dont really take abs seriously although they are growing and i pretty much ignore calves and hams.

 

[SgtSlaughter]

http://www.elitefitness.com/forum/showthread.php?t=484815

^^^ Read.

Stop, right now, looking for that "magic" routine that'll make you grow. Eat and get better at the big lifts... a la a real program in the link provided. It's fool proof. (well I shouldn't say that, because there are always exceptions.)

BTW: Your routine isn't all that bad, I've seen worst... it could be better arranged though. What set and rep range are you using?

 

[b_light]

goddamn it why does everyone keep thinking im looking for a magic pill. maybe its because i just started posting but i have learned alot from muscletalk.co.uk. go there and look at my posts if you don't believe me. now this is a polite request to stop the goddamn assumptions.

I've been on this routine for a while and was looking for suggestions on what to improve or what to switch to as i have been on it for a while and would like something new. I did not start picking up weights yesterday and want to be 240lbs over night. sorry if im coming off as being an ass but ever since i made the "18 old enough to juice post" everything else i type is taken like a 15year olds joke. It was me looking for a second opinion and it was the same as the first on i got, wait. the point has been taken, stop treating me like a bicep boy, thank you.

 

[b_light]

also, previously i was doing 4x6 and switched to the 3x8. What would you suggest i swap out or change a little in order? I just joined a new gym that has pretty much every machine i could want and strong man stuff so you name it i can probably have access to it. My old gym was very limited in stuff but now i dont have that problem.

 

[SgtSlaughter]

Listen here...

This is from your post: "i already switched it up once but i want something new again" You don't need something new again.

It's good to see that you're using the basics.

Why do you want to switch? Have you stalled on your lifts?

BTW: You neglected to answer my questions (in my first post) when you went off on your little rant.

 

[SgtSlaughter]

Monday
Squat 5x5 (working up to the same weight on friday you did x3 for 5)
Bench 5x8
Bent over Barbell Row 5x5
shrugs 3x8 (don't go crazy here, most of your back strength should be used for Deads and Rows)

Wednesday
Military Press barbell 4x5
weighted dips
Deadlifts 4x5
Decline Crunches 3x10

Friday
Squats 4x5 working up to a 1x3, then a 1x8 backoff set
Bench 4x5 working up to a 1x3, then a 1x8 backoff set
Bent over Barbell Row 5x5 working up to a 1x3, then a 1x8 backoff set
Abs 1 exercise
Calves 1 exercise
Curls (1 exercise 3x8 or 10)
Tris ^^^ same

Input from the Coaches in here appreciated

 

[b_light]

maybe i should have specified the timing of when i switched it up. when i first started lifting i was doing 4x6.

monday

wide grip chins
deadlift
hammer curls

wednesday

db bench
overhead db press
dips with counter weight (making them easier)

friday
squats
ab machine


i added in shrugs, pec fly and leg press after a good while when my bench was at a stall and everything else was too more or less. I've been doing this routine for a few months now, doing good with it and i think i still have room to grow. in the thread title i put mixup/new because i wasent sure what i wanted. im just looking for advice. you said i could switch some stuff around, etc. just the advice im looking for.

I forget exactly who's routine this roughly is but it was someone from muscletalk and alot of people recommend it for beginners and it worked for me. I guess my wording wasent correct in the post, i knew what i wanted to ask but i guess it came out the wrong way, hopefully i cleared it up with this post.

 

[SgtSlaughter]

I still reccomend reading through the link I posted and getting to know Madcow very well.

Bill Starr's Intermediate 5x5 Template is an Exceptional learning tool... I didn't even fully understand it until I was more than 1/2 way through it... it's priceless the principals you will learn from it.

 

[al420]

+1 for Bill Star

 

[mikefear]

day 1: chest
flat dumbbell bench - 1x15(warmup) 1x10, 1x8, 1x6-7
flys (lever machine, pecdeck, cables) - 1x12, 1x10, 1xfail
incline dumbbell bench - 1x10, 1x8, 1x8
weighted dips, bodyweightx10 - bw+somex8, bw+morexfail


day 2: back
deadlifts - warmupx10, 1x6, 1x5, 1x5, 1x10
bentover bb rows - 1x10, 1x8 + LIGHTx10, 1x8 + lightx10
widegrip lat pulldowns - lightx15, heavyx10, heavyx8, dropsetx25
cable rows - same as pulldownss

day 3: legs + tri's
squats - lightx10, 3x5
hammy curls - 3x10
quad extensions - 2x10, 1x8
2 calf exercises, 4 sets x 10-12 reps
close-grip bench - 1x10, 2x8, 1x5 (HEAVY)
tricep pushdowns - 1x15, 1x12, superset
skill crushers - 3x8


day 4: shoulders + bi's
db shoulder presses - 1x10, 2x8
upright rows - 1x10, 1x8 + LIGHTx10, 1x8 + lightx10
superset front/side raises - lightweight
shrugs - heavyx10-12 -- 4 sets
incline seated db curls - 3x10
incline seated hammer curls - 3x10
reverse bb curls

 

[al420]

You can not squat only 1x a week or 25 reps for a week and expect to get strong. IMO

 

[FFQuads]

You can not squat only 1x a week or 25 reps for a week and expect to get strong. IMO

I can.......

 

[ZGzaZ]

Your training stalled because you're not eating enough, Up your calories, and like slaughter said read into Starr's 5x5. It has you focus more on getting better at a few big lifts rather than 50 at one time....GL

 

[b_light]

food i am taking care of each and everyday.

 

[ZGzaZ]

whats your diet like? and your current stats?

 

[b_light]

6', ~182lbs

started at 6', ~145lbs

Breakfast - weight gain shake which consists of oats, banana, protein powder, milk, water

2nd meal - weight gain shake from gnc with water and something else like raisins, sandwich, etc.

lunch - 350-400g of chicken or tuna w/ mayo, cup of yogurt, 2 cups of mixed fruit

4th meal - shit food. sometimes i go to get fast food other times i stay at home and eat assorted junk food and some kind of meat untill im full to get in the extra cals. even tho they are bad

dinner - again 450-500g of some kind of meat, potatoes, veggies

before bed - one of the weight gain shakes i had for breakfast. I know my breakfast sucks but i simply cannot eat that early or i get sick. even that shake puts me on the borderline of throwing up. i tried waking up super early to let my stomach wake up and that didn't work either.

 

[SgtSlaughter]

First off... Congratz!! You've come a long way... that's some serious weight gain!!

That's better than most bro!... don't be shy to put some ice cream in that morning shake for some extra cals

I despise weight gainers personally cuz of all the sugar (but that's just my body) seems to be doing you well.

Increase portion size across the board if you can. Milk is another easy way to get calories up along with Peanut butter in between meals if you'd like.

 

[FFQuads]

Do The 5x5!

 

[b_light]

not ALL weight gainers are full of sugar. i never got around to checking if mine was... i just use those becuase im in school and i cant whip a blender out on the table and make a shake... heh