Need advice

[double23]

Here's my current plan:

Mon: Bicep
Tue: Back
Wed:Chest
Thu: Legs
Fri: Shoulders and abs
Sat: off
Sun: whatevr I like, usually legs

I try to stick to the basics such as bench press, barbell curls, squat, leg press and so on and I work mainly with free weights. I'm following a program called max ot which means I do 4 times in each set and do only very heavy weights as I am trying to build muscle. The gains haven´t been much lately. I really want to get bigger arms and legs, my shoulders and chest are big enough, for now haha. Do you guys have any advice, how much to train, which exercises to focus on and should i start with the old 12-10-8setup or 10-8-6? My body is getting used to this program Im on now...

 

[gstacker]

monday back and bi`s and forarms, back first tho...a full day dedicated to bi`s is kinda a waist imo also ad tri`s in on wed after your chest....but looks ok for the one a week route

 

[grubd]

No need for a bi day, concentrate on the main lifts: squat, deadlift, bench, pullups, dips, and rows.

 

[75th]

Not making gains? Probably your diet. What are you eating?

 

[double23]

i gained abput 7 - 8lbs in the last 6 weeks or so,, buuut dont know how much of it is fat,,, hmm im just trying to eat a lot of calories, get enough protein in my system (cottage cheese, protein shakes and chicken mainly)..

 

[moya]

you need to be squatting if you want bigger legs... imo, fuck the leg press...

...eat more too... if you are eating 3500 cal., eat 4000, if you are eating 5000, try 6k... you will grow...

 

[double23]

ok yeah I´m just trying to limit the fat gain...

 

[rahl]

I would drop to a 3-4 day split and concentrate on the compound movements. i.e. Squats, Deads, Bench. Put bi's on back day and work them second. I do tri's on my Squat day which is Monday and my chest day is Friday. After I bench my tri's don't have anything in them. 7lbs in 6 weeks would be great but I'm guessing some of that IS fat.Post you diet up in the diet section and you'll get some solid advice on what to eat and what not to eat. Sounds like you are eating the right foods though.

 

[double23]

ok so you would recommend i do about 3 days and then rest? go 5 times a week?

 

[rahl]

You could do it however you want but I would probably do 4 days a week and just rotate through the 3 day split. Get the bulk going and cut the fat later.