My routine/split...all advice appreciated.

[Cardinal234]

I'm 19, 5'9 and 130 lbs. trying to gain weight. Here's my routine, all advice is appreciated.


Day 1: chest/triceps
-bench press, 3 x 8
-incline DB press, 3 x 8
-chest flyes, 3 x 8
-hammer grip DB press, 3 x 8
-close grip bench press, 3 x 8
-triceps pushdown, 3 x 8
-triceps kickback, 3 x 8

Day 2: back/biceps
-lat pulldowns, 3 x 8
-cable rows, 3 x 8, then a drop set
-one arm DB rows (3 sets with each side)
-chin ups, however many sets until i get to 15
-hammer curls, 2 x 8
-barbell curls, 2 x 8

Day 3: shoulders/legs
-seated DB press, 3 x 8
-upright rows, 3 x 8
-lateral raises, 3 x 8
-squats, 4 x 8
-leg press, 4 x 8
-leg curls, 4 x 8

I do this on a 2-day on, 1-day off split, continuously. So it looks like this:

Mon: workout 1
Tues: workout 2
Wed: off
Thurs: workout 3
Fri: workout 1
Sat: off
Sun: workout 2
Mon: workout 3
Tues: off


Any suggestions? Is this the right amount of volume?

 

[psychedout]

Too many area specific exercises IMO, especially because you are just starting out.

I would encourage something more like this:

Monday
-Flat Bench press 3x5
-Bent over row 3x5
-Squats 3x5
-Skull Crusher 3x5
-Standing/seated calve raise 3x15

Wednesay
-Deadlift 3x5
-Weighted Chinp 3x5
-Standing Overhead press 3x5
-Barbell Curl 3x5

Friday
-Incline Bench Press 3x5
-Squats 3x5
-Bent over row 3x5
-Weighted Dip 3x5
-Standing/seated calve raise 3x15

Couple this with a lot of protein, carbs, healthy fats, and overall calories and you should explode with mass.

 

[mayhems]

ur routine seemed fine but u should also focus on a diet.. 4000+ calories 200+ g of protein

if you were to do psychedout routine id throw a 10-15% lighter squat on wednesday...

 

[Cardinal234]

Well i'm only 130lbs so isn't 4000 cals a bit much

 

[psychedout]

Well i'm only 130lbs so isn't 4000 cals a bit much

Yes, it sure is. Start at 2500 and add 100-200 calories per week and when you gain muscle and fat at an acceptbale rate, you know how much to eat.

 

[Madcow2]

You need to specifically focus on the exercises that matter. Those are squats, pulls (deadlift), presses (benches and overhead), and rows - all barbell, no smith machine or any other machines and that includes anything with a pulley or on a hinge unless it's for core work. Barbell and dumbell only. Throw in some chins and add some BB curls and tricept extensions if you are inclined. Most of the rest will contribute 5% if you are lucky so it makes sense to spend your time and recuperative ability concentrating on the few things that drive 95% of your progress.

There is a beginners version of the Bill Starr 5x5 program around post #15 in this thread: http://www.elitefitness.com/forum/showthread.php?t=375215. If you aren't a novice lifter or new to this go for the main 5x5 program which is the whole topic of the thread. It works about as well as anything every designed for putting muscle on people. There are many ways to go about training but the vast majority used in the typical gyms are horrid and this one happens to have been made by some of the greatest strength coaches this country has produced (think of it as Einstein handling your algebra homework).

Also, squats should be the full range of motion of your body. That's all the way down below parallel which is easier on your knees even though the old wives tail is still running around somewhere. Deadlifts should come to a full deweight onto the floor after every rep for working sets. No touch and go. Barbell row technique is covered in this thread: http://www.elitefitness.com/forum/showthread.php?t=366601. There are also some exercise descriptions stickied at the top of the forum.

 

[d3track]

amen
i didnt grow till i ate and did deads/squats
i losta bout 2 years because of muscle and fitness....