Cough cough…what kind of soccer and without weight training Your arms.I never would’ve been able to do a flip throw-in…plus I’m small and your small. How can you shoulder charge without a strong upper body? If indoor I use straight arm people into the boards.
Well, I’ve not been small my whole life. It happened when my arm got injured and my eating habits changed. I stopped being physically active and started eating less as I wasn’t active and thus not as hungry as I used to be. My right arm can lift a lot more than my left. That’s why I stick to dumbbell work. Also, I don’t play for my school’s team anymore. I just play it with my friends
Nice
I strongly recommend squatting 2x a week. My gym’s beginner program has one main squat day, one light squat day, and a deadlift day.
I personally don’t see the point of doing incline one day or decline another day. PERSONALLY, I’d do flat bench for both days. But you’re probably doing it on different days to manage fatigue/recovery.
Looks like you’re currently on the right path. Don’t worry about limiting cheat meals unless your cheat meals happen to be processed junk.
Well, I don’t bench twice a week…he recommends only squatting or deadlifting twice a week. It’s like
Monday :- Squats, stiff leg deads, leg press, leg curls
Tuesday:- abs and cardio
Wednesday:- Incline press, flat press, OHP press, lateral raises, front raises, tri dips and push downs
Thursdays:- kick boxing, single leg/clap push ups, BW squats, pull ups, burpess
Fridays:- Deadlift , rows, pull ups, bb shrugs, chin ups, hammer curls
Saturdays:- Squats only 2 sets. and abs. So in this way I deadlift and squats 2x. Does this sound cool?
Sunday:- rest.
And yeah, an error. I do legs on Wednesdayss and my push days are on Mondays. So I also get a 3 day gap between my squat sessions.
Also I’ve heard of HFT (high frequency training) routines, where intensity remains the same but frequency increases. So we train each muscle groups 2x a week without overtraning. What’s your call on it?
Workout looks solid to me. I think frequency is key when starting out.
So that push pull legs and squats 2x week, is fine right?
Yeah, I think so. Pay attention to what you like, and what works for you - use this experience to design your own stuff in the future, and keep us updated on your progress.
you may eat healthy, but you don’t eat a lot. It’s so disheartening that you believe you do. Guys like you should spend a day with someone like me to see what ‘eating a lot’ really looks like. And even I eat very little compared to the dudes out there competing as middle and heavy weights. But I bet I eat almost twice as much as you do, without exaggeration.
Also: you SHOULD care about abs. You can’t have a strong squat or deadlift without strong abs. Don’t be an idiot. You have abdominal muscles for a reason, lol. Core stability is a key reason why weak people tend to stay weak. I see it all the time: ‘powerlifters’ who do squats, then leg presses, then leg extensions, etc, who fold under heavy bars, and can’t understand why their legs get stronger but their squat stalls. You’re only as strong as the weakest link in your chain. And if you don’t embrace core training, that will be the weak link.
2 Likes
As a middleweight, can confirm.
2 Likes
I’m not gonna recommend anything really, but tell you what has worked amazingly well for me.
First, my split is different from many others. I am an engineering student so some days I just cannot work out, and some weeks I have no issues. Just a part of being a student. I also made it to put a little emphasis on my arms (specifically biceps) since it has always been a weak point of mine, as well as putting my shoulders in areas that would hold them back since they are a huge strong point for me.
The split follows
Day 1: Chest, front delts, side delts.
Day 2: Back, traps, rear delts.
Day 3: Biceps and triceps
Day 4: Quads and hamstrings
Monday-Friday I will alternate forward, calves and abs with cardio in the mornings because it gives me a reason to get up early, calves are difficult for me to train, abs just need a little more frequency for me, forearms made arm workout too long, and to maintain cardiovascular health.
The split has no listed rest days because I do not program them in. Instead, I only rest when I need to die to scheduling with school. If there are no issues during the week, I will take a day off on the weekend. I usually aim to have 1-2 rest days a week, but sometimes I have to have more cause school comes first.
Chest and shoulders I follow
Flat press 5 sets pyramid from 10-4
Incline press 4 sets from 10-6
Incline flye 4 sets from 10-6
Dips 4 sets from 15-8
Cable flye 5 sets from 10-6 then 12
OHP 4 sets from 10-6
Front raise 4 sets of 8
Lateral raise 4 sets of 8
Another latest raise (usually cables or machine) 4 sets of 10
Back and shoulders
Lat pull downs 5 sets of 10
Underhanded Lat Pulls 4 sets of 10
T-bar rows 4 sets of 10-6
Bent Rows 4 sets of 10
Dead lifts 3 sets of 10-5
Shrugs 4 sets of 10
Rear flyer 4 sets of 8
Another rear flye for 10, 12 if done on a peck Dec
Arms
EZ Curls for 4 sets of 15-4
Alternating Curls 4 sets of 8
Incline Curls 4 sets of 8
Concentration curls 4 sets of 10
Press downs 4 sets of 8
Rope pressure downs 4 sets of 10
Incline skull crushes 4 sets of 10-6
Bench dips 4 sets of 15 (used to be 8 but loads got too big for me to feel safe since the benches are all very wobbly where I workout)
OH DB Extensions 4 sets of 8
Legs
Leg Extentions 4 sets of 15-8
Squats 5 sets of 10-4
Leg press 4 sets of 10-8
Hack Squats 4 sets of 10-8
Leg curls 4sets of 10-8
Single leg curls 4 sets of 10
Straight legged deads 4 sets of 10-4
Might be too much for some, idk. Has worked well for me for a long time though. Volumes have all stayed the same for about 3 years, but the exercises have changed. This is exactly what I have done for the past year though. You might like it, you might not. In all honesty, that is what I the most important in all of this. If you enjoy it, you will continue doing it and reap the gains. If not, you will hate it and probably not work as hard as you should.
Good luck!
1 Like
Calm down, lol. I have download an application that allows me to count my calories. So I know I’m in a caloric surplus. I also know the quantity of the food I’m eating. My lifts have gone up and so has my weight. By 3 or 4 lbs maybe. I don’t seem to put on any fat. I never said I don’t care about core strength! I said, I don’t care if I have 6 blocks on my belly or not. Not that I don’t want 6 packs, but I wouldn’t care if I didn’t have them. I do care about core strength and I train for it twice a week!! But I do agree to the fact that there was a time when I felt that I was eating a lot but I wasn’t. This I realised after I actually started counting my caloric intake. 
That’s a nice routine! I’m seeing progress in mine as well, but I’ll consider giving it a shot too. Just one thing, if you’re training biceps twice, which is absolutely fine, make sure you’re giving 48 hrs of break in between. But it that worked for you, then do that. Thank you!
seriously? Dude, fuck off. I’m done with your weak ass.
2 Likes
Yeah man, otherwise his biceps would disappear if he only gets 47 hours of break.
You know, I actually started doing curls before every session, even on back to back days. What’s going to happen to me now?
I don’t really know why you’re so offended . But thanks for your replies anyways. They were helpful. I didn’t know the ‘lol calm down’ would offend you…
That’s what I’ve been told. I never said that it’s the truth.
While forums are an open place for discussion, a thread where you’re asking people for advice isn’t the best place to give people advice, especially when they’re more experienced than you and already giving you advice.
As a novice lifter, you’ve probably been told a lot. There are things you’ll have you identify overtime to unlearn and relearn.
2 Likes
I know…anyways, I’m glad I started a thread on here. Now at least my lifts are improving and I’m starting to focus more on compounds rather than having a bicep day. Is it okay if I just do dips and curls for my arms and rely on compounds? Or do I need to do more than 3 sets per week?
1 Like
What you got going on now is enough. I wouldn’t change anything yet, but maybe in 3-6 months.
1 Like