I’ve been working out for about 3 weeks and have finally, with the help of some articles and posts from this site, put together a program that I want to do for the next 6-8 weeks. Presently, I weight 134 lbs and am 6’ 0" tall–definitly and enctomorph.
My program is split into 3 workouts: 1. chest, shoulders, triceps; 2. legs, 3. biceps.
I am doing 6-7 exercises per workout with 3 sets of 12 reps of every exercies. I want to use 80% of my 1RM for all sets. I have included as many compound exercises as possible in each workout.
I also recognize that with my body type I must be eating a lot and am currently on a 3 parts (good) carbs: 2 parts protien: 1 part fat diet. 5 meals a day.
I was at first thinking of taking 1 days rest between workouts, but because I am rarely sore I am considering making it:
day 1: chest, shoulders, triceps;
day 2: legs;
day 3: REST;
day 4:back bicep;
day 5: REST.
etc
My main concern with this is that because I use both stiff-legged deadlifts and squats in my legs workout I might overwork my shoulders or lower back.
I’m aware that much of this just depends on my own sense of fatigue, but I figured I would pose the question anyway. Basically I would just like to know if this seems like a solid workout (for both strength and mass gains) for a beginner and ectomorph.
Also, does anyone have a problem with stiff-legged deadlifts, as in: will they eventually lead to back problems?
1st prob I see is you ask for advice on a workout talk about it and never show it the exercises
2 your either an animal, genetic freak of nature, EXTREMELY slow twitch muscle fiber make up, or you simple arent pushing yourself hard at all when using heavy weights if you feel and beleive you are going to do 3 sets of 12 w/ 80%
3 still leg DL’s are an excellent exercise take time to learn them build a base and if anything they will strengthen the back to avoid injury but yes injuries happen you could blow out your back reaching for the remote control.
4 just due to not being sore all the time doesnt mean you dont need rest. it all depends on hown hard you are pushing the limits in the gym YHEA your going to say you are but are you really.
Best of luck give us the w/o if you want a critique.
I chose 3 sets of 12 reps at 80% based on some tables of some post by Waterbury about different volumes of training and their different purposes. 3 sets of 12 at 80% was the middle point between strength increase and hypertrophy? increase.
It seemed a little high to me too; when I did the workout I could only do the decline benches at my calculated 80%. All the sets of the other exercises came out at 8-11 reps. My flat bench was particularly bad. I figured I’d just keep trying to do 1 more rep each time I go until I reach 12
Also I guess I should mention that I only want to gain 15, maybe 20 lbs, putting me at about 150 or 155 lbs, which for someone who is 6’0" is still pretty lean. I’m not planning on being a body builder or power lifter, and would love to get back to tons of cardio (ie: basketball, biking, running) as soon as possible without having to worry about wasting away all my gains from my time in the weight room.
Could anyone maybe give me an estimate of how long 15 or 20 lbs might take? I know its hard to estimate as it probably varies from person to person.