Lookin For Some Advice

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi, I’m almost 20 years old, I’ve been lifting for about two years minus maybe 4/5 months, but I’ve always been very physically active and in shape. I’m 5’6", 155 lbs, I don’t know what my body fat or other specs are, but I don’t have much body fat. I’m just recently starting to concentrate more on my legs, and I wasn’t sure quite how to start working some of the powerlifts that are so important into my workout.

Currently my workout routine is 6 times a week. (Sidenote: I do shoulder therapy type exercises at the gym everyday because I’ve been having some trouble with my shoulder)

Monday: Chest, Triceps, Abs
Tuesday: Back, Biceps
Wednsday: Legs, Shoulders, Abs
Thursday: Chest, Triceps
Friday: Back, Biceps, Abs
Saturday: Legs, Shoulders

For Chest days, I’ll usually do two chest exercises (Usually flat and incline bench, but it varies) With sets ranging from 1-8 rep range. On leg days I do mostly just squats in the same rep range.

Not sure what you think of that routine, but if any of yall could recommend like a good workout that really works everything any advice is welcome. Sorry if I was a little specific… just tryin to give you a feel for where I’m at.

2

I may not be the most qualified to give you advice, but since you asked…

Weight training everyday six days a week means one of two things: Either you are not moving enough iron, or you are overtrained. I would siggest you look at some of Waterbury’s Total body workouts. It’s a good blend of frequency and intensity.

To continue your sidenote: You may want to seriously cut back on your shoulder stress. You are hitting your shoulder with something every day, and then adding “therapeutic” work in as well.

PS: The workout that has provided brilliant results for me in terms of gaining muscle while losing fat has beem the 3-5 workout. I think it “belongs” to Cosgrove but the short version is something like this: 3-5 exercises for 3-5 sets of 3-5 reps repeated 3-5 times a week.Very adaptable to interuptions to your schedule.

PPS: The biggest thing you will hear on this site is this: Eat more. I would however like to take this opportunity to be the first to say it: Eat more. Essentially everybody will agree with me that you need to… Eat More. Get my drift?

3

A little specific?? Id say get more specific list what you do each dayt sets reps, load rest etc…

Is the program working are you progressing toward your goals.

With the split you listed I would do something like

Horizontal push
Horizontal Pull
Deads
Verticle Push
Verticle Pull
Squat

That would be the emphasis of each day and fill in the twig (arm) and shoulder and ab work after those initial big movements.

Or pick a solid program here and do another all the while compiling what you find works for you. Then after years of consistant lifting you will know what does and doesnt work for you.

Get that ifo to us and we may help more,
Phill

4

Alright more specific for you…

On Chest, Tricep days here’s a typical workout, but it does vary.

Usually about a 2-3 min rest interval between all the big lifts.

Flat Bench: 1x8, 2x(5/6), 1x(3/4), 1x(1/2)
(Hope that made sense, for example 2 sets of 5 or 6)
Inlcine Bench (40 degrees or so): 4x8 or 4x6, whatever I feel like.

Skullcrushers: 3x8
Weighted Dips: 3x8

And abs are worked in between sets when I feel like.

On the back and biceps day its usually something like,

Either Pulldowns or Pull Ups (4 sets)
Horizontal Pulls (4 Sets)

Biceps I try to rotate different exercies such as straight bar curls, dumbell curls, hammers, chin ups. And with all my curls they are very concentrated on biceps.

Legs and Shoulders:

Just above parallel Squats (My knees aren’t too great): Usually I do sets of 8, 6, 4, 2. Sometimes I do 4x6 and such.

After squats, calf raises, Leg extensions (not sure what you call em), and thats about it for legs.

P.S. What I mean by shoulder therapy exercises are the exercises I found on this forum.
http://www.T-Nation.com/readTopic.do?id=818555

I am doing Phase I of that program.

And by the way, I eat A LOT (About 5-6 meals a day, and usually a couple protein shakes each day too.)

5

Make sure you haven’t confused eating OFTEN with eating A LOT.

6

Why install it in your current program? I would completely rewrite your program with the powerlifts as the basis around which everything else is built.