This is my first thread on T-Nation, have been reading the articles for a long time but today I registered on the forum.
Im a 24, 5,9ft 205 pounds and training a couple of years.
I have some goals for the winter when it comes to strength ( like 5x 440 deadlift , 290x5 bench , 330x5 squat (yee I know it sucks)
Anyhow, I need help with my training program, i have read How to Design a Damn Good Program by Christian Thibaudeau several times. And tried different programs, but I want feedback on the program i uses…
I train the whole body twice a week and have splitted it up in 2 parts.
Chest, shoulders, triceps
Back,legs,biceps
2 days rest
repeate
deadlift,barbell row , chins, squat (easy),quads, barbell curl
the next workout for chest,shooulders,triceps are the same just changing som exersizes. The one for the back and legs is like: squat ("heavy) , stiff legged deadlift, cable row, chins, dumbell curl.
Total set for the bodyparts a week is like, chest : 16 , back: 16, legs : 16 shoulders: 10 triceps: 8 biceps: 6
Yee i know its a long thread, and my english sucks… anyway , I would really been happy for some advice and tips to reach my goals that are basicly getting bigger. My long term goal is to be about 220 in the same physic like i am now.
[quote]Evolv wrote:
Your training looks fine to me. Just keep progressing and change what doesn’t work over time.
But a helpful enlgish critique from one T-Nation member to another, I think you mean oatmeal, not outmile? :)[/quote]
Hehe yes spelling error
Thanks for your answar.
I have read the how to design a damn good program article , and one of the programs he recomanded for traning when your goal is size was a 4 split like
Day 1: Chest/Back
Day 2: Recovery
Day 3: Biceps/Triceps
Day 4: Quads/Hamstrings
Day 5: Recovery
Day 6: Anterior and lateral delts/Rear delts
Day 7: Recovery
And im wondering if that would be better for gaining size. I just want to find a rutine thats works and stick to it. It shouldnt be difficult but it is.
The second is a better for size because it has more volume per part and more rest within each week.
I think the main thing to keep in mind when going for size is to make sure you’re progressing (adding more weight, reps or setts) and that your weight is going up slowly. If those two things are happening, you’re solid.
[quote]Otep wrote:
The second is a better for size because it has more volume per part and more rest within each week.
I think the main thing to keep in mind when going for size is to make sure you’re progressing (adding more weight, reps or setts) and that your weight is going up slowly. If those two things are happening, you’re solid.[/quote]
True true. So what do you guys think about that split with these exersices.
