New Routine - A Few Questions

Bigger Stronger Leaner Competitive Bodybuilding
1

I’ll try and keep this short so I dont waste anyones time:

Monday: Quads, Hams, Glutes

RDLs
Squat
Barbell Lunges

Wednesday: Chest, Shoulders, Tri’s

Bench
Shoulder Press
Dips

Friday: Back, Bi’s

Deadlift
Bent Rows
Chins
Barbell Curls

I only have a 70KG weight set to work with until I save a bit more money to get a gym membership at a decent gym. Any room for improvement? I’m mainly using 3X8 for all excersizes.

Would I be better off doing 8X3 for deadlifts, as I often see peoples form break down after the third or forth rep.

Thanks to T-Mag for all this great info I’m reading!

2

The split looks pretty good to me, although 24 total reps for each exercise once a week is a little low on the volume scale. With a 3x8 for each of those, I’d combine it into three full body workouts or maybe an upper/lower split or a push/pull split so you’re hitting the movements at least twice a week. How long have you been training?

As far as the 8x3 vs. 3x8, form should not break down on a 3x8 any more than it should on an 8x3. If it does the trainee is either using too much weight or simply isn’t mindful enough of technique. I would assume you’d use a heavier load to do an 8x3 rather than a 3x8, and if you’re fairly new to training I’d stay away from loads that heavy on a RDL until you can do a 3x8 or any other set/rep scheme and maintain good form towards the end of the set.

Just my two cents, for what it’s worth.

3

Good. This is how I got started too (100lb barbell in my office at work), but don’t be scared to push it a little more than 3 days/week.

I’m sure that you could handle one more day (4 days/week). How about an arm day?

I know you already work bi/tri muscles, but I don’t think that it’s enough stimulation.

In addition, try adding tricep bench dips to help build arm size and help increase your benching numbers.

4

Thanks a lot for the really fast replies! I really should have given a bit more info in me, sorry :slight_smile:

Height: 5’7
Weight: 159lbs
BF%: 14%

Been lifting for about a month and a half with high reps and light weights to get my tendons used to lifting.

I think you’re right - I should lower the weight a bit and work on my technique more. I seem to struggle with lowering the bar, rather than getting it up. I have a suspicion that my abs might not be up to par, so I’ll work them a bit more.

I’ve just read Chad’s article on the 3 full body workouts a week idea, and although I think this could lead to over-training, Ill give it a go. I’ve got nothing to lose, and I’m only a newb anyway so what do I know!

As far as adding in a forth day goes… I’ll look at that too. What you’re saying makes sense about the amount of sets, when you add it all up and look at it in a weekly way.

Oh, another thing - I know this diet isnt ideal but this is what I’m eating today… how goes my diet look?

4 weetabix in Semi Skimmed milk
2 Scrambled Eggs

1+1/4 cup of Pasta + Cheddar Cheese

2 Chicken Sandwiches [wholemeal bread]
Yoghurt
Banana

Dinner [Some sort of meat with potato/rice and 2/3 portions of veges]

Tuna + olive Oil

I’ll be getting some whey as soon as possible, too. I would have oatmeal, but I’m slightly lactose intolerant and it seems to mess my digestion up a bit. With weetabix, I can get away with very little milk.

Thanks for the quality replies, I’m astounded at the speed of the replies still

Ben

5

And also, is it okay to do deadlifts with a perfectly straight back, rather than a slightly curved back? Thanks again.

6

Today’s diet looks okay, although it could use more veggies. I should talk though, as I only get 2-3 servings on a good day.

As far as the back goes, you had better be keeping your back straight, or actually tight and arched! Rounding out your spine is an excellent way to injure it. Some advanced trainees do some work with a little lumbar (lower back) flexion but if I were you, I’d be always thinking chest up, shoulders back and down, lower back arched and tight. Hope that helps, and good luck to you with the iron game!

7

What are your goals Ben? Do you want to put on strength? Mass? Both? To optimally add mass, I think the volume is too low.

8

What are your 3-full-body workouts going to consist of? Are you gonna do Chad’s TBT?

9

Keeping my back straight is more comfortable than having it arched, but I never ‘slump over’. I’ll have to get used to keeping it arced and tight, instead of straight and tight :slight_smile:

I want to put on some mass and gain strength. I’m aiming to be 180lbs and lean [maybe 9-10% bodyfat] by the start of next summer. Maybe this is a tall order, but if I set my aims high and fall short, it’s much more likely I’ll do better than if I set my sights a bit lower.

You’re right about the volume. I should increase it - and yes, I think I’d be best following chads TBT. That way I’ll be sure to be following a good plan. I appreciate the directness of those questions :slight_smile:

Thanks for the feedback guys!

Btw, can you get Surge/Grow! in England?