help please

[SydBarrett]

Hi people,

I've been working out for about 7 months now and really hard for about 3 or 4. I've made some really great strength gains, or at least it impresses me, and I've gone up from just under 160 to just under 200 since sometime this past December. I now feel like I'm ready to bring it up another step and start to really see what I'm capable of.

For the last 3 months I've been doing very intense full body workouts once per day 3 days per week using mainly power lifts that my friend showed me. If I were to start working out twice a day 4 days a week what would be the best way, or at least a good way to go about it? I have written below a schedule which I just figured off the top of my head. I left out arms because I figure they get worked plenty between back and shoulders and chest. Any tips hints or suggestions are very welcome. I'm basically doing this to maximize my size and strength and minimize my fat gain. I figure if I'm doing this my body won't have the time or excess energy to store fat and working out twice a day will completely pump me up while resting every other day will allow me to repair. Am I just an idiot or does it seem like I actually have some kind of a clue as to what I'm doing?

thanks

Mon
am shoulders/chest
pm legs/back

Tues
rest

Wed
am legs/back
pm shoulders/chest

Thurs
rest

Fri
am s/c
pm l/b

Sat
rest

Sun
am s/c
pm l/b

then Monday rest and my weeks would rotate like that, but if this is a good schedule should I maybe do isolated exercises(leg extentions, hamstring curls) one day and complex compound exercises(deadlifts, squats) the next and alternate like that?

thanks

 

[w00t]

wow... that is WAY high volume IMO... you should read the "do dead lifts thicken waist" sticky.. that has a VERY VERY good routine in it for mass and strength building

 

[w00t]

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6


there it is, i posted if for you

 

[SydBarrett]

cool thanks for the workout. I'll check out the thread too

 

[w00t]

np bro pullinbig, you have no comment on this one ?

 

[pullinbig]

you got him covered weed hopper.

 

[w00t]

weed hopper? lolol thats cute kemosabi

 

[Vennom96]

Too much IMO. Thats 8 workouts a week. I would think that would lead to overtraining. How the hell do you have time for all that?? Don't you work or something??

 

[SydBarrett]

I do have classes, but actually no - I am not working now. I just want to get big quickly, of course I want to do this safely though. My arms are just starting to bulge and my shoulders chest and back are widening and my legs and butt are losing mucho fat and getting alot stronger.

I know adequate rest is key, but hypothetically speaking, shouldn't resting every other day and eating a shitload but in good proportion and totally clean - no grease or crap - allow me to maintain an intense schedule for a month or so and make huge gains?

I'm not using any specific source to come up with this, I'm just trying to logic to reason my way through this. Any help, comments or even criticism is very welcome. I just want to learn and progress.

Thanks