Please help me with my training

[St Croix]

Hi,

well I'm about a month in and things have been going well until today. I was on day 2 of my 2 day split (legs, back, bicep day) and by the end of the leg part of the workout I was seeing stars and felt absolutely hammered, I continued anyway and finished the workout, now I am absolutely shattered. So I'm wondering if you guys can take a look at my split and advise me on what I can improve on and whether or not I should add another day in there somewhere.

It goes like this. All reps are in the 8-12 range, each workout I increase the reps by 1, when I get to 12 I put the weight up and go back to 8 reps.

Day 1

BB Bench Press - 3 sets
Incline DB Press - 3 sets
Incline DB Flys - 3 sets
Shoulder press - 3 sets
Side DB raise - 3 sets
Overhead DB tri ext. - 3 sets
Weighted dips - 3 sets

Day 2

Squats - 3 sets
Leg ext - 3 sets
Lying leg curls - 3 sets
Calve raises - 3 sets
Lat pull downs - 3 sets
DB rows - 3 sets
Alt DB curls - 3 sets
BB curls - 3 sets
7-ups - 1 set
Weighted crunches - 3 sets

Day 3 - Cardio (40mins - 1hr)

Day 4 - Repeat Day 1

Day 5 - Cardio (40mins - 1hr)

Day 6 - Repeat Day 2

Day 7 - Bugger all & cheat meal

Any help is much appreciated.

Cheers!

 

[BlondBomber]

I would recommend a more tradition push/pull routine:

Day 1: legs
1. squats
2. leg press
3. leg ext.
4. stiff-legged deadlifts
5. leg curls
6. calf raises
7. seated calf raises

Day 2: chest/shoulders/triceps/abs
1. bench press
2. incline bench press
3. dips
4. military press
5. upright rows
6. close-grip bench press
7. BB extensions
8. crunches

Day 3: back/biceps/forearms/abs
1. deadlifts
2. pull-ups, or pulldowns if you can't do pull-ups
3. BB rows
4. DB shrugs
5. BB curls
6. preacher curls
7. reverse BB curls

 

[Bulldog_10]

I think you're trying to squeeze too much into each workout. Weighted dips at the END of a workout? I'd go with something more like what the good broly above outlined. I posted a similar one on yarg!'s thread a minute ago.

 

[St Croix]

Thanks for the suggestions! Can you please clarify for me, would my reps and sets still be the same for the routine outlined above? How do you manage a 3 day split? I got my 2 day one from "burn the fat, feed the muscle" by Tom Venutro, he states in his book that the 3 day split is for more advanced lifters, I've only been lifting for a month! So with the 3 day split I'd be lifting less per week? How does it all work? Also I've read the sticky on the different training routines, how would BlondBomber's routine compare with HST or similar? I'm really interested in getting maximum muscle gains, and am not too fussed on strength. Sorry for the abundence of questions, your help is indeed appreciated!

 

[Bulldog_10]

Thanks for the suggestions! Can you please clarify for me, would my reps and sets still be the same for the routine outlined above? How do you manage a 3 day split? I got my 2 day one from "burn the fat, feed the muscle" by Tom Venutro, he states in his book that the 3 day split is for more advanced lifters, I've only been lifting for a month! So with the 3 day split I'd be lifting less per week? How does it all work? Also I've read the sticky on the different training routines, how would BlondBomber's routine compare with HST or similar? I'm really interested in getting maximum muscle gains, and am not too fussed on strength. Sorry for the abundence of questions, your help is indeed appreciated!

I'd actually go with 2 sets of each exercise...3 is pretty much overkill IMO...and will only delay the recovery process.

3 days per week is pretty standard bro...4 days a week would be more advanced...and some people even start with 4 day plans.

At your stage of development, I wouldn't be too concerned with the minute details of your training...so don't worry about all the different routines out there.

Just stick to the heavy, compound exercises that use the large muscle groups...hit them hard and hit them often. Along with a solid diet, high in protein and calories, you will grow!

Also get yourself some more books, and read read read! Alot of people just grab a book, and use the routines in it because they sound good at the time. But then a little while later, they find a new book and try that routine, and so on. I'd get all the info you can, and design your own program based on the info you've amassed.

There's a shitload of info out there bro...just go find it. Until then, left heavy and forget about the mirror muscles

 

[St Croix]

Thanks Bulldog, but I can't help but feel a bit more confused. If I was doing the 3 day split that Blondbomber suggested, I'd only hit the weights 3 times and do 2 sets per exercise? That seems like heaps less than I'm doing now. Won't that slow my progress? Do most people really only lift 3 days a week and get massive?

 

[Bulldog_10]

Thanks Bulldog, but I can't help but feel a bit more confused. If I was doing the 3 day split that Blondbomber suggested, I'd only hit the weights 3 times and do 2 sets per exercise? That seems like heaps less than I'm doing now. Won't that slow my progress? Do most people really only lift 3 days a week and get massive?

Well...3 days is plenty bro...but if you like doing four, then by all means go for it. Just make sure you don't burn out (from the sounds of your first post, it seems like you're overreaching a little).

The real key is variation...you don't want to repeat the same exercises twice per week. Like I said, if you're just interested in putting on muscle...hit the heavy compound exercises and eat everything in site (as clean as possible).

I guarantee if you do squats, deadllifts, dips, pull-ups and push-ups and you're diet is up to snuff...you'll grow like a weed.

It's not really that complicated bro...keep it simple.

 

[Bulldog_10]

Oh, and one more thing. Rest is just as important as all the other things. Especially for someone who's only been lifting for a month...your body needs time to recover and let the muscle grow. That's why it's recommended to start with a 3 day split, and move onto 4 later when you're advanced.

Also, just because it's a 3 day split, doesn't mean you have to work out only 3 days per week. If you just alternate those workouts every other day, you'll actually be getting 4 days per week.

 

[mad_monkey59]

You need more rest, you have hardly been training for any time at all, and you are on a 7 day split, thats why your so tired because you trying to walk before you can run.

Drop a cardio day, and rest!!!

At the moment you are overtraining, slow down.

 

[St Croix]

Thanks heaps for the advice, taking Blondbombers routine above, what would a typical week of training look like? Also are there any exercises in there you other bro's would change? I kinda feel like only 2 core chest exercises wouldnt be enough

Thanks!

 

[H_T_]

2 core is jus fine at this stage, some guys i know do only flat bench and incline and they're pretty huge.

 

[Allon]

I agree with blonde bombers routine.

Something not mentioned here is if you are working only 3 or 4 days a week on a 3 day split, you will be able to hit the exersize harder each workout as you will have longer resting periods for each muscle group. So you can keep the 3 sets, maybe even do more than 3. Maybe add flies to chest day, if you want, take away the leg curls and leg press and add shoulders to leg day. Then you will have more time for another chest exersize on the chest day.

At your stage you should be working out the 8-12 rep range, maybe even higher reps. then move to 5-8 rep range in about 2-3 months.

However... maybe it will suit you more as a begginer to do a 1 day split, 3 days a week of a full body workout. 12-15 rep range, 2-3 sets max per exersize 1-2 exersizes per muscle group. Make sure you never reach failure if you do that and do it for a month, then do the 3 day split.

 

[Lee]

3 day split is much more effective for a new lifter. do the conventional, bi/back, tri/chest, leg/ab routine. it worked great for me when i first started.