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Anonymous
Routine Opinions? Halp. 2016-12-25 08:14:20 Post No. 39793712
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Routine Opinions? Halp. 2016-12-25 08:14:20 Post No. 39793712
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Hey /fit/. Lanklet here, 6'3'', 165lb. Lifting about 5 months now. Seeing gains in terms of strength but no so much in terms of size more than likely due to the volume of reps in my routine. Consuming about 2.8-3k quality cals a day in an attempt to "bulk"
Current routine is as follows:
Monday: Chest - Pushup 3x15
Bench 3x15
Incline Press 3x15
Chest Flies 3x15
Squat 5x5
Tuesday: Back- Pushup 3x15
LatPulldown 3x15
Seated Row 3x15
Deadlift 3x5
Pullup -7x3
Wed: Shoulder - Pushup 3x15
ArnoldPress 3x15
Side Lat Raise 3x15
Front Lat Raise 3x15
OHP 3x10
Thurs: Arms - Hammer Curl 3x15
Tricept pulldown 3x15
Bicept Pullup 3x15
Tricept Dips 3x15
Mercy 30's x3
Friday: Legs and Abs
Squat 5x5
Weighed calf raises 3x15
Planks 3 x 30s-1min
Hammer grip pull up- 7x3
This routine is pretty much a modified version of what Brad Pitt supposedly did for his role in Fight Club. I enjoy lifting 5 days a week so I'd like to keep that element.
Any recommendations for what I could chop out of my routine / supplement into it?
Cut down on the rep range and increase the weight, yeah?
Cheers.
>>
I'm 6'2 and same weight yet I look considerably skinnier than you. As in, no noticeable muscle mass whatsoever. I'm not carrying much fat either
What gives?
>>
>>39793748
Not sure man. Could be your routine / daily caloric intake? Sleeping enough?
I'm pretty noob to lifting, the beginning was tough as hell but as my body got used to it I noticed some gradual changes.
>>
Halp :(
>>
Read the fucking sticky
>>
>>39793748
Please see an optometrist.
>>
If you want to get gains alot faster you're going to need to increase the volume, frequency and intensity of your training.
Training a muscle group once a week is not ideal, you'll gain strength and muscle mass alot quicker if you train your muscles more than once a week. For example PPLxULx Repeat.
Decrease the reps and increase the weight, this will increase the intensity and progressive overload. Therefore your central nervous system will respond in kind i.e gains
For example 4x8, 5x5 or 3x5 are all ideal.
Volume is very similar to the intensity principal, you're going to need to perform enough exercises on a certain muscle in order to stimulate a response from your body.
For example just doing deadlifts on one day is not as effective as deadlifts. pullups and rows on another.
Also increase your calories, I'd suggest from 3000-3400 calories in order to maximize strength and weight gains.
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