Robbyg

Been looking at changing my programme as i need to kick start some more growth . Just started this and it takes about 1.5 hrs to complete with around 1 min between sets .

Ok
M.W.F
Bench press bar 2 warm up sets of 40 kg 10 reps 70 kg 8 reps 4 sets 6 reps 100kg
Incline
4 sets 2 warm up 30 kg 10 reps 50 kg 8 reps 80kg 6-8 reps 4 sets
Pull overs 2 warm up sets 10 60kg 8 80 kg 90 kg to faliure 4 sets
Back
Pull ups 50 reps
Bent over rows 2 warm up 10 x 40kg 10x 50 kg 8x 70kg

Legs
Squats 2 warm up 4 sets 80 kg needs to work on legs lots lol
Lunges 4 sets
Leg curls 4 sets
Deadlifts Bent legs
3 SETS all to failure 1x10 reps 1x 8 1x6 100kg

Standing calf raises 3 sets 90 kg
Abs 5 X 25 Reps

T,T,S
Shoulders
Barbell clean and press
Bumbbell lat raises

Heavy upright rows 3sets to failure 1x10 1x8 1x6 reps
Good Mornings 3 sets to failure 10, 6, 4 reps
Upper arms
Standing barbbell 4sets
Seated bumbell curls
Closegrip press 3sets
TRi extensions
Wrist curls
Reverse wrist curls
Abs Reverse crunches 5 sets x 25

34yrs
Food intake 3000 cals
13st 8 13.5 % bf
5ft 11
Looking for 14.5 st
Bulking at moment

So any suggestions guys would be greatfull if i find it too hard to recover enough ill switch it to a 3 day split cheers

Tall

Yup. Cut back on volume. Simple.

Robbyg

What the sets or the exercises ? cheers

Chris4Pez

try oppertunitas it works wonders by a guy named Chef X

Robbyg

What ?

irwit

Am I reading this right ?

MWF = monday wednesday and friday you do the top half]

TTS = tuesday thursday and saturday

So you are in the gym lifting all that 6 times a week ?

Robbyg

Yes 6 days a week was doing each body part once per week but needed to change my programme over abit i know it seems lots only started this week so may change it to a 3 day split so i do each body part twice a week just want some good advice really .

irwit

Well if you read about and see what gets reccomended around here you're doing about 4-5 times more than everyone else in these forums. A 2 day split normally means your training twice per week and I doubt even a 2 day split would include deadlifts, squats and bench press in the same session!

http://www.uk-muscle.co.uk/getting-s...beginners.html

Tall

What do you weigh? Whats your BF%? How long have you been training?

What do you deadlift/squat/bench?

Robbyg

Im am 13.7 stone bf is 13.5 % and bench 100 kg squat 120kg deadlift 150kg . Been training seriouly for about 8 mts was 17 stone a couple of years ago . Started the second part today me thinks way to much to do once you start to get heavy so i need to cut it down to twice a week for some body parts and once a week for others. Just wanted to change my programme as i got some good gains before and want to shock my body in to growing some more .

Tall

Have a look at How to Train in my siggy, or How To Grow - a post by Big.

Can't go much wrong with them

Robbyg

Cheers and thank you im going to try Bigs for a month and see how i get on thanks again for the advice .I think i was trying to do too much in the gym instead of small and big and less .