anyone wanna fix a workout? or make some suggestions for a new one...

[scotimusprime]

I've been doing this workout for a while now...8 months? And am not really impressed with strength and especially size gain. Please give your input and help me gain again! I'm usually one of those "I don't need help with a workout..." guys but fuck it, you guys are pros compared to my novice ass. Thanks

Chest
Week a 4x10 bp
Week b 1x10,1x8,1x6,1x4,1x2 then half the weight till failure. This week is slightly heavier than previous

Then the rest is the the same regardless of the week....
2x10 incline bp
2x10 decline bp
2x15 flat db flyes

Legs
5x5 squats
2x10 leg press
2x10 sldl
Calf raises till I can't walk. Basically

Back
3x8 bent over rows
2x10 cable rows
3x10 lat pulls
2x10 delt flyes
3x3 dead lifts

Shoulders
Standing bb press 5x5
Seated press 2x10
60 degree seated press 2x10. With palms facing in
Front db raise 3x10
Shrugs 5x15....bb usually
1 set of dips to failure

Anyway that's it. Usually a day of rest in between. No cardio although u should start some cuz this 50 pounds ive gained over the last year is killing my endurance. Abs once in a blue moon but am working on getting them in once a week at least. Don't really do any arms either cuz im usually decently gassed from the workouts and can't do much more ex. Back+bis.....

Oh and I almost forgot

28yo
2 cycles deep
243lbs
6'2"
Been training say 3 years give or take.
Bout 13-14% maybe 15. Year ago before gear I was 190lbs at 11% but like the size better than abs. Like I mentioned i do zero cardio
Diet is 90% clean with the other 10% being junk like burgers and the odd blizzard or whatever to break the monotony of chicken and brown rice. Eating about 4-4.5 thousand cals per day.

Thanks in advance

 

[RJ]

try this. as a matter of fact, I'm adding this to my signature.

http://www.steroidology.com/forum/547098-post126.html

 

[lovethislife]

Awesome bro my dad works 12 hours a day and only gets like three days where he has enough time to get to the gym he'll love this

 

[82nd_Fister]

Take out those decline presses and just do dips. Weight yourself if they get too easy.


I'm of the opinion that decline presses are more harmful than helpful. But that's just me. Maybe my body's just fucked up.


Also, try some leg curls. Straight leg deadlifts are nice to stretch out your hammy's at the end of a workout and I usually go super heavy on them, but I wouldn't rely solely on that for mass building.

 

[THE-DET-OAK]

i like that routine RJ.

I used to do 1 muscle a day, i recently switched it up to the following routine. if you think about time before muscles worked you actually get more rest this way.

ive added some things here and there, and im getting ready to add a 3rd rotation too.

ROTATING LOW/MID VOLUME ROUTINE
Here is a routine that most anyone can pull off except for real hardgainers, that rotates every week. This allows more lifts to hit, allowing less monotony, and longer progress before a wall is hit from recruitment pattern burnout. You can also add a 3rd rotation of lifts if you like. This is an extremely solid way to train and is effective for a large variety of lifters. Again, many variations of this basic format are possible, and used dependent on the individual trainee.


Day one, week one

Dips 3 x 10

Incline Bench Press 3 x 6

Lateral Raise 4 x 10

Laying Tricep Extensions 3 x 8-10


Day two, week one

Wide Grip Pull-Down/Up 3 x 8

Chest Supported Row, or Barbell Row 3 x 8-10

Barbell Curl 3 x 10

Resistance Abs 3 x 10


Day three, week one

Squat 3 x 6-10

Leg Press 2 x 15

Good-Morning or Stiff-Legged Deadlift 2 x 8

Calf Raise RP 2 x 15/30


Day one, week two

Bench Press 3 x 6-10

Incline DB Press 2 x 10-12

Military Press 3 x 10

Tricep Pus-Downs 3 x 8-10


Day two, week two

Supinated Grip Pull-Down/Up 4 x 8

Dumbbell Row 3 x 10

Dumbbell Curl 3 x 8

Reverse Curl 2 x 10

Hanging Leg Raises

Day three, week two

Deadlift 1 x 8

Safety Squat, or hack squat, 2 x 6-10

Glute/Ham Raise 3 x 8

Leg Press Calf Raise

 

[scotimusprime]

i totally forgot about this thread. thanks boys +1 rep to all!