I am just looking for a routine for a 26 yr old male steroid free. I think I am over training now because my lifts have all dropped down around 15-20 pounds and I feel gased out early in my workouts. If you want to know my routine now, just ask and I will post it. Thanks.
have you had a recent change in diet/work schedule/living standards that may explain your current rut?
what are you doing at the moment? you dont look like a newb
No nothing has really changed. I still pretty much get my regular amount of calories, protien etc.
I do something similar to Layne Nortons PHAT program. It mixes Powerlifting with body building.
Monday: Power day Upperbody
Bentover Rows-3x5
weight chin-ups 3x10
rack chins-2x10
Flat Bench- 3x5
weigthted Dips-2x10
Military Press-3x10
Cambered Curls-3x10
Skull Crushers-3x10
Tuesday: Legs
Squats-5x5
Romanian DeadLift-5x5
Leg Extensions-3x8-12
Leg Curl-3x8-12
Calf raises-4x20
Wednesday: Back and shoulders
Bentover Rows-3x12
lat-pulldown-3x12-15
DB rows-3x10
close grip-pulldowns-2x20
Db Military Press-3x12
Upright Rows-2x15
laterals-3x12-15
Thursday: off
Friday: Chest and Arms
Flat Bench-3x12-15
Incline Db-3x12
Decline Bench-3x8
incline cable flies-2x20
Cambered Preacher Curls-3x12
Db Preacher Curls-2x15
machine Curls-2x10
Dumbell behind the head (forget what it’s called but hits triceps) 3x12
rope pulldowns-2x15
cable kickbacks 2x20
Sometimes I’ll run a three days a week routine (mon, wed, fri) Where I pretty much just do all compound lifts.
I’ll squat all 3 days of the week that i lift with a 5x5 routine and just do upperbody on monday and friday doing deadlifts on wednesday. For the past 3 weeks my lifts have dropped. I maxed out 3 weeks ago doing 290 on the bechpress 5x5 and doing 270 on the bentover Rows 5x5. After that My workouts have pretty much sucked besides leg day. Do you think I am over training and should just take a week or two off and start back over?
How long were you following this routine? How long have you been declining and at what rate? Has your weight changed? If so, by how much in whichever direction?
Probably for about 6 months. I have been declining for about the same. yeah I gained about 10 pounds. I am weighing in at 220-225
What is your prior lifting experience? Perhaps a more beginner-oriented program would be better suited for you, like Starting Strength? That is a hell of a lot of volume.
What is your actual protein intake, sleep average per night, and how are you increasing your weight lifted/reps performed - each workout, weekly, monthly, daily, etc.?
[quote]JewBoy wrote:
Probably for about 6 months. I have been declining for about the same. yeah I gained about 10 pounds. I am weighing in at 220-225[/quote]
How long are your rest periods typically?
[quote]Quasi-Tech wrote:
That is a hell of a lot of volume.
[/quote]
x2 on the volume. I’ve seen more extreme protocols but progression with that level of volume certainly won’t be linear.
On Power days I rest 4 minutes between sets. On Hyportophy days anywhere from 1 minute to 3 minutes.
I don’t know how people take in their body weight with protien but on good days I get around 178 grams of protien, 130-140 carbs and about 2,000 calories. I sleep anywhere from 7-10 hours a day. I try to go up in my lifts 5 pounds a week. If I fail 2 weeks in row at a certain lift a reset it 15 lbs and start over. This has been working for a long time but since 3 weeks ago things that i should beable to do easily feel harder… I’ve tried those beginner routines and they do nothing for me. I actually get weaker doing them. My body responds better with more volume. I need to work everything at least twice a week to get results. it’s always been that way. A 5 day split just makes me feel like I am over training and I lose strength and size.
[quote]JewBoy wrote:
No nothing has really changed. I still pretty much get my regular amount of calories, protien etc.
I do something similar to Layne Nortons PHAT program. It mixes Powerlifting with body building.
Monday: Power day Upperbody
Bentover Rows-3x5
weight chin-ups 3x10
rack chins-2x10
Flat Bench- 3x5
weigthted Dips-2x10
Military Press-3x10
Cambered Curls-3x10
Skull Crushers-3x10
Tuesday: Legs
Squats-5x5
Romanian DeadLift-5x5
Leg Extensions-3x8-12
Leg Curl-3x8-12
Calf raises-4x20
Wednesday: Back and shoulders
Bentover Rows-3x12
lat-pulldown-3x12-15
DB rows-3x10
close grip-pulldowns-2x20
Db Military Press-3x12
Upright Rows-2x15
laterals-3x12-15
Thursday: off
Friday: Chest and Arms
Flat Bench-3x12-15
Incline Db-3x12
Decline Bench-3x8
incline cable flies-2x20
Cambered Preacher Curls-3x12
Db Preacher Curls-2x15
machine Curls-2x10
Dumbell behind the head (forget what it’s called but hits triceps) 3x12
rope pulldowns-2x15
cable kickbacks 2x20
Sometimes I’ll run a three days a week routine (mon, wed, fri) Where I pretty much just do all compound lifts.
I’ll squat all 3 days of the week that i lift with a 5x5 routine and just do upperbody on monday and friday doing deadlifts on wednesday. For the past 3 weeks my lifts have dropped. I maxed out 3 weeks ago doing 290 on the bechpress 5x5 and doing 270 on the bentover Rows 5x5. After that My workouts have pretty much sucked besides leg day. Do you think I am over training and should just take a week or two off and start back over?[/quote]
You figured out the answer in your summary. You state your workouts have sucked besides leg day. Look at the volume you train your legs with versus the other body parts.
@ Spar4tee, i thought you meant how long have I been Doing decline bench lol. My strength gains just strated dropping 3 weeks ago.
What routine do you guys suggest I try? A 3 day split?
[quote]JewBoy wrote:
@ Spar4tee, i thought you meant how long have I been Doing decline bench lol. My strength gains just strated dropping 3 weeks ago.[/quote]
LOL
you can sift through this if you like
I pull in 300 grams of protein a day (give or take 10-15 grams). It’s not that hard to do once you break it down into smaller meals.
40-50 grams of protein 5-6 times a day gets you over 200 grams easily. There are lots of websites to calculate meal portions or just wing it after a while. Your body will adjust and there will be no issues.
I still feel that you have too much volume each day. I’d be dead after 2-3 of each of those day’s exercises. Intensity plays a large part as well, and only you can be the judge of that. Check out the link spar4tee provided, but I find it hard to believe a beginner program didn’t work when it has for hundreds or thousands of others.
Good luck.
Sounds like you reached a stalemate between your diet requirements and work output.
I’d up the protein and overall calories, as well as cut back on some volume.
EDIT: Oops! Sorry… my recommendations were too similar to Quasi’s! ^^
[quote]JewBoy wrote:
I get around 178 grams of protien, 130-140 carbs and about 2,000 calories.
[/quote]
This is your biggest problem. Also surprised that you’re not leaner, considering how little you eat. I’d say bump protein up to ~300g a day and eat enough total calories to maintain your weight, with the goal of leaning out at the same weight, while gaining muscle. After reaching a level of bodyfat you’re comfortable with, start slowly adding calories to try to find that sweet spot of gaining muscle without gaining more fat than necessary.
MORE VOLUME
[quote]Ct. Rockula wrote:
MORE VOLUME[/quote]
FST-7?
I’m no expert, but I’d up the protein before I lowered the volume… I’ve always thought it’s best to manipulate one variable at a time…