Returning Routine

[monty2589]

I've not been on here in forever. It's been a long time but I just recently began working out again and wanted to know if the routine I'm doing will be good for me. I am a hardgainer and a tennis player so cardio goes with that. I'm about 5'11 and 145lbs

My routine is:
Monday, Thursday I do Chest, Shoulders, and Triceps

Tuesday, Friday I do Back, Biceps, Legs, and sometimes Abs

I take Wednesdays, Saturdays and Sundays off.

I usually have tennis practice 4 to 5 days a week and we do anything from 2 mile runs, Indian runs, sprints to swimming. We always do something cardio. I just want to know if I need to change anything or what. I'm also taking protein and creatine and couple of days a week I'm taking weight gainer.

If I left anything out that might be important just let me know.

 

[moya]

im assuming you are trying to bulk? because you said you take a weight gainer...
what exactly are your goals?...
i always thought i was a hardgainer... and i always thought i ate a lot, but when it comes down to it, if you eat 5000+ calories a day and workout intensly with heavy weight you WILL grow...
honestly im not so sure i like your routine with back and legs on the same day... are you doing squats and deadlifts?...
give us some more details and list out everything you eat in a typical day and we can help you a bit more...

 

[billspaced]

Ideally, you'd want to cut down (or out) on the cardio. Running has a catabolic effect. You want to get your body into an anabolic state.

Not sure what your true objective is: Bulk up or become a tennis star. They're kind of mutually exclusive. There aren't many huge tennis pros.

If you're looking to gain a little weight and build some muscle, you're going to have to really up your food intake. Bottom line is this: If you aren't gaining, you aren't eating enough. Your weightlifting program seems fine. Limit your sets to 2-3 per bodypart (quality matters), 6-8 reps for the upper body, 8-10 for the legs. Forget ab work. No need right now.

Eat like a freaking horse. You're burning a TON of calories with all the activity. You might be better off taking off a month from tennis and really concentrate on building the muscle. Then go back to tennis.

I've not been on here in forever. It's been a long time but I just recently began working out again and wanted to know if the routine I'm doing will be good for me. I am a hardgainer and a tennis player so cardio goes with that. I'm about 5'11 and 145lbs

I usually have tennis practice 4 to 5 days a week and we do anything from 2 mile runs, Indian runs, sprints to swimming. We always do something cardio. I just want to know if I need to change anything or what. I'm also taking protein and creatine and couple of days a week I'm taking weight gainer.

If I left anything out that might be important just let me know.

 

[monty2589]

I'm trying to gain some muscle to try to help my tennis game out. I'm not trying to look like a linebacker, I just want to get stronger so it will help my game. The problem though is that I can't cut tennis out because I play in college. We're in fall season right now and probably won't be done until around the end of October and then we usually just lift and do not really do a lot cardio until we start back up for spring season in January.

As for the routine, I generally only do 2-3 sets per body part and 6-8 reps for upper and 8-10 for lower because I've been getting sore from where I've not worked out in a while and it sometimes because of the time I have. Being a college student with class, tennis practice and studying, I usually don't have a whole lot time to lift. I generally have an hour or sometimes more a workout session. Which I can get everything that I want to do in, in an hour.

 

[moya]

yeah, you're real best solution then is to just eat more... try not to rely on shakes for a lot of calories, just eat everything in sight... i burn a lot of calories at work, i am a warehouseman and i am constantly walking, lifting, etc and i count it as my cardio.... it burns a lot of calories, so it does help in a sense that i can stay in the same weight class for powerlifting, but i also have to eat a lot just to maintain... and i have to eat a shitload to gain...
maybe start with 4000 calories and if that dosnt work... 5000...

 

[moya]

well, you say you want to gain muscle to help your tennis game out... but size wont neccesarily help... strength will... if you want to get stronger then i would be lifting heavy compound lifts for lower reps... squat and deadlift should be your two best friends...

 

[monty2589]

well, you say you want to gain muscle to help your tennis game out... but size wont neccesarily help... strength will... if you want to get stronger then i would be lifting heavy compound lifts for lower reps... squat and deadlift should be your two best friends...

Squats and deadlifts are my best friends right now. I know that will help me to get stronger overall and doesn't muscles have to grow somewhat to get stronger?

 

[moya]

Squats and deadlifts are my best friends right now. I know that will help me to get stronger overall and doesn't muscles have to grow somewhat to get stronger?

you can get considerably stronger without gaining much size... i have been powerlifting for the last few years and am relatively the same size (i can make the same weight class for weigh-in's)... and my deadlift started out sub 300 and is now 495... all your cardio will help keep you conditioned and will also make it a struggle to gain tons of weight, which is probably a good thing if tennis is your priority... the lifting will cause your central nervous system to adapt to gradualy heavier weights and you will get stronger, probably lose some fat, gain some muscle, look a little bigger, but probably weigh about the same...
and eat more... calories=energy, you will lift stronger and perform better on the court...