I personally don’t think your using enough volume.
Try adding at Least one more excersise per body part. For Chest day add maybe Incline Barbell press and preacher curls. On back day add Close Grip bench (money excersise for big triceps) and wide grip pull ups (a staple for people with big backs). Your Leg day looks ok but dont be afraid to do some leg extensions and another calf exersise (Calves need to be hit hard and often to grow to be cows :p). On shoulder day throw in some delt work side lateral raises for exaple. Anyways try that out, but it would be worth your wild to check out some programs that are tried tested and true. Starting strenth always works well. Good Luck to you
[quote]hungry4more wrote:
I’m assuming you’re planning on doing this once per week?
If so, try halving the volume per muscle group each session, and mix the sessions together, so you get to work each muscle group more often. [/quote]
Yeah this. I personally grow better from frequency than with volume (outside of my traps for sure, which seem to respond well to 15-20 rep sets.)
I mean my chest grew from low reps (<8 always, 3-5 on worksets), but I was pressing 2 and sometimes 3 times a week trying to bring it up. I was also eating and getting stronger in the bench
A lot of things to change and here is some advices
I would not do back day after a bicep day. You want to hit the back when your bi are fresh.
Same things for the Tricep, you want to do them when they are fresh, I would not do tris after a chest day.
this is personnal, but I would do back alone. The back is a very complex body part and if you want to hit the back corectly, I would do it alone or only add rear delt with it, since you hit them when doing back
Doing squat the day after deadlift is not very smart. If you do them correctly, your lower back may not have enough time to recover.
You need more volume to your leg
you are doing chin for biceps? Is it a joke?
Do basic lift, forget about neck press, you are looking for trouble
Do more variety in your exercise selection.
There is a many others thing, read some thread in the sticky for the exercise selection for each body part.
[quote]hungry4more wrote:
I’m assuming you’re planning on doing this once per week?
If so, try halving the volume per muscle group each session, and mix the sessions together, so you get to work each muscle group more often. [/quote]
Ye just once per week. When you say half the volume, do you mean in exercises or sets ? And if I did that how would I have to change the split if i did this ?
[quote]Rational Gaze wrote:
Add rear/lateral delt work, especially things like face pulls to keep your shoulders happy with all the pressing.[/quote]
The cable pulley machine is in a very akward place in my gym, right beside reception in a narrow little walkway and isn’t exactly modern so is there any substitutes for face pulls ?
If not i’ll have to man up and try not to get too angry when people keep bumping into me
[quote]ALX wrote:
A lot of things to change and here is some advices
The back is a very complex body part and if you want to hit the back corectly, I would do it alone or only add rear delt with it, since you hit them when doing back
Doing squat the day after deadlift is not very smart. If you do them correctly, your lower back may not have enough time to recover.
you are doing chin for biceps? Is it a joke?
Do basic lift, forget about neck press, you are looking for trouble
Do more variety in your exercise selection.
A split like that may be better:
Rest more if you need more, rest less if you need lest. You can add rest day between two working day too, bee smart and consistent.
[/quote]
This post probably belongs in the beginner section as I have only been training for less than 5 months and im only 15.
Im doing chin-ups for biceps because I have done them before and they work really well for me so far so might aswell keep going but adding weight. Plus it makes up for the lack of vertical pulling in the back day.
What kind of rear delt work would you suggest ?
Ye just realised it would be a mistake to do squats the day after deadlifts thanks for pointing that out.
Good point about the basic lifts, I was considering changing Neck Press for Bench Press. What rep range for bench press 8-12 ?
And thanks for that updated split suggestion sounds good.
