Ok, i’ve been doing a split routine over the last past half year. Like chest one day, back another, legs another, and everyother weak or so i have a day for shoulders. There’s some calf and ab work but that’s not my focus.
I started at 140, got to 170 had to take a break of training (got so busy) and then got back on training and got 10 pounds in 7 weeks (much, much slower than the 2-3 pounds a week I was getting before that lifting break) so i figured i needed to do a drastic overhaul of my routine. I’d like some opinions on it.
Instead of a typical split routine it focuses on full body workout using heavy loading lifts.
workout #1
-power cleans 4 sets of 5
-6 sets wide stance, 6 sets close of 8 reps of standing calf raise machine
-chin ups start with a set of 10 and go till i can’t do more than 4 (usually 5-6 sets)
-bench press 3-4 sets of 8 70 pd dumbells
-sitting calf work half my body weight to exhaustion
workout #2 (the fun one!)
-deadlifts 4 sets 1.5x bodyweight 3 reps
-horizontal wide grip cable rows pyramid from 10 to 4 reps going down 2 reps each time
-lateral raises
-dips
-various ab work
First off, 10 lbs in seven weeks is nothing to be upset about especially if they were relatively lean gains. Let’s say you did everything great and got 7 lbs of muscle and 3 lbs of fat out of those 10. If you had continued that pace you’d be at 52 lbs of new lean body mass. Think long term my man, not today or this week.
You said you weren’t focusing on calves but youve got at least 13 sets of them on day 1. Which is well 13 more than you do for any quad movement. Try to fit in a squat leg press hack squat something of that nature. There are other issues but let’s talk about these two things first and see if we can’t make some progress.
Yeah, i do need to add something quad dominant. Since cleans and deadlifts are so demanding i thought hack squats might be better than squats after doing one of those. Also, i’ve found a total body workout is too much 2 days in a row. I have to do one every other day, maybe calf and ab work and cardio would do well in between these two workouts? Thanks for yall’s help.