chrisw1980

Hiya after a bit of advice on my routine? if it is including everthing it should be? please be gentle!

Mon- Chest/triceps

Bench press 3x8
Incline dumbell press 3x8
Decline bench press 3x8

Narrow grip press 3x8
Skull crushers 3x8
Tricep press down 3x8

tues off

Wed- Shoulders/traps

Arnold press 3x8
Behind the neck press 3x8
side lats 3x8

Dumbell shrugs 3x10
Behind the back barbell shrugs 3x10

Thurs off

Fri- Back/biceps

One arm rows 3x8
Bent over rows 3x8
Lat pull downs 3x8
Rear delt raises 3x8

Alt curls 3x8
ez curl 3x8
preacher curls 3x8

Sat off

Sun- Legs

Squats 3x8
Deadlifts 3x8
leg curls 3x8

Standing calf raises 3x8
Calf press 3x8 (almost forgot abs after every session)

Bulldozer

What are your goals mate??

If your looking to add mass then I think your over complicating something that is really quite simple!

Too much volume and too much frequency IMO

I think you would do much better on a push/pull/legs 5x5 program

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Chris4Pez

Like bulldozer said what are your goals mate as its hard to give any advice if we don't know what your trying to achieve

chrisw1980

Hiya sorry i am trying to gain mass i have a low body fat index 14st 8lb 6ft 3ins with a fat index of 8.0%

Bulldozer

Monday

Squat 5x5
lunges 5x5
SLDL 5x5

Wednesday

Bench press 5x5
Standing OHP 5x5
dips 5x5

Friday

Deadlifts 5x5
chins 5x5
Bent rows 5x5



Job done!!

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Chris4Pez

I personally would probably keep it as you have got it as i think that rep ranges of 5 or 6 are for strength where as rep ranges from 8-10 are for mass but thats just my opinion,

I personally would do the routine that you posted along with a quality diet and you should gain quality mass IMO that is!

Chris4Pez

Obviously with training its best to keep trial and error until you know what works for you for example try different exercises for different body parts but keep the same number of sets and reps, and see which ones work for you

Also the same with a 3day or a 4day split, Bulldozer is right in what he has said but i would try the 4 as you have already put up 1st you can always change it later on!

Keep the body guessing

chrisw1980

thanks for the advice

Chris4Pez

no worries just out of curiosity whats your diet like?
How many calories are you eating with this training program?

ParaManiac

Bully's routine is the one i would advise,at least for the first few months.

As Chris4 has stated - post your diet,this will determine whether you grow or not.

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chrisw1980

My diet i think is good

07.00hrs- 8 weetabix usn muscle mass shake

10.00hrs - Turkey/chicken baguette on wholemeal 4 rice cakes and jam

13.00hrs- Tuna pasta salad 4 slices of wholemeal bread 3 bananas

15.45hrs- Whey protein

17.00hrs- 4 rice cakes and jam 1 nitro tech hardcore shake Training 45mins later

19.00hrs Steak/chicken vege boiled potateos 1 serving of celltech hardcore.

22.00hrs usn muscle mass shake 2 bananas ---sleep

Chris4Pez

Do you have a shake after training as well or just what you have put down, the reason why i am asking is that you are not taking advantage of your "open window" after training where your muscles like to get protein, carbs and also creatine within 60-90 minutes after training!

Chris4Pez

I was told the ideal combination for carbs protein and creatine after workout was 40-50g protein, 40-50g carbs and 5-10g creatine don't know if this is true comments guys?????

chrisw1980

No i just have the food (protein) and the cell tech do you advise a shake aswell.

Chris4Pez

well TBH i don't usually have shakes if i can help it i try to have whole foods but i would defo suggest that you have protein, carbs and creatine within the 90 minutes of finishing the routine as i said this is what is called an open window where the muscles will want these 3 things more (or so i have been told)