Da Goon

(Cardio 10 mins cycling before and after workout)

Tuesday – Shoulders, Abs + Calves
Overhead Press 5x(20)
Upright Rows 5x(20)
Lateral Raises 5x(20)
Rear lateral cable 5x(20)
Crunches 5x(20)
Side Bends 5x(20)
Standing Calf Raise 5x(20)
Seated Calf Raises 5x(20)

Wednesday – Thighs & Hamstrings
Leg Ext. 5x(20)
Squats or leg press 5x(20)
Hamstring curls 5x(20)
Seated hamstring curls 5x(20)
Straight leg deadlifts 5x(20)

Thursday and Friday off

Saturday – Chest & Triceps
Bench Press 5x(20)
Incline Press 5x(20)
Flyes 5x(20)
Dips 5x(20)
Close Grip Press 5x(20)
Lying tricep ext. 5x(20)


Sunday – Back & Biceps
Deadlift 5x(20)
Chins 5x(20)
Bent Over Rows 5x(20)
Cable Rows 5x(20)
Dumbell curls 5x(20)


Been advised to do this number of sets and reps - feel this is too much and need a second opinion. Cheers

Lost Soul

Its poor but without knowing what you want to achieve, what you have done before and your stats its hard to pass comment on what would be good.

From the 'plan' it weould be fair to say:

The person who prescribed it has no appreciation of reps and sets
They have simply tried to find every exercise for each muscle group and include it

Write what you want to achieve from training, what you have done before and people can help

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want2getstrong

cut your reps by over half on each exericise, Id do 6-10 reps on all exercises here, probably for building muscle around 6-8 on everything sounds decent. Also Id prefer to squat everyweek and not alternate with leg press, you can alternate with front squats though

Da Goon

I am trying to bulk up from 15st 10lbs to 17st first of all and then onto about 19st.

I was using this before:

Saturday –
Squats 2x(10-15)
Deadlift or straight-leg deadlift 3x(8)
Chins 2x(failure)
Calves 2x(10-15)

Tuesday –
Bench or Incline Press 3x(10)
Overhead Press 3x(10)
Dips 3x(10)
Lateral raises 2x(10)


2 days a week is not ideal I know so I now I can squeeze another 2 days in.

Lost Soul

Bulking is about eating and time

If you want to bulk for strength, then cut volume and reps, focusing on compounds and dynamic/power movements

If you simply want to get big for aesthetics then mainly compounds, some isolations, lower reps and possibly less crap in there 6-12 reps in the main and weed out the lesser movements

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flapjack

The workout you were using before would be better for strength and size gains. Try 5 sets of 8 using your existing routines and perhaps up your training to 3 times per week. You might benifit from some lat pull dows thrown in there aswell. You also need to get some serious eating done if you are going to get big

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want2getstrong

the old programme seems better, but on chest day add arm work triceps and biceps, and on another day, add back work- barbell rows, db rows, shrugs, chins, lat pulldowns, power cleans, grip work


I train similar though add more exercises

Da Goon

I was told that I wasn't stimulating the other fibre with the 2 day programme that's why he put me on the high reps.

Wanting to bulk up for aesthetics and try to keep it as lean as possible.

My diet is:
7am – Breakfast P+Cs – 100g Porridge or Bagels + 8 eggs (5 whites) +CNP Aminos
10am – Mid Morning P+Cs – Meal replacement
11.30am – Gym workout – During: Carbohydrate and electrolyte drink
Post workout meal – Creatine, Protein shake mixed with Dextrose
1.30pm – Lunch P+Cs – Salmon, Beef, rice & veg +CNP Aminos
4.30pm – Midafternoon P+Cs – Half Pasta Salad with tuna + 130g Chicken +CNP Aminos
7pm – Dinner P+Fs – Mince/Steak with veg and nuts +CNP Aminos
9pm – Supper P+Fs - Protein shake with cottage cheese/peanut butter

Midnight - Boditronics Midnight Express mixed with maltodextrin

want2getstrong

diet seems ok, personally would add a solid meal at 9pm, your last solid is at 7, maybe turn the 7pm meal to protein shake and peanut, and then the 9pm meal to solid food, personally thats what I would do

forget doing 20 rep training, going that high is pointless, no more than 10, the lower the better for muscle growth, even go as low as 5 reps a set

Da Goon

ok cheers.

So 3 exercises per body part, 3-5 sets of 6-10 reps then?

Lost Soul

20 reps is fine to stimulate hypertrophy in certain muscle groups

these include:

quads
calves
forearms
traps

for other muscle groups rep ranges such as 4 x 6, 3 x 8-12 are fine as a one size fits all approach

certain muscles 'prefer' varying rep ranges but the above should see you through

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