Hey guys, I need some help finding a lifting routine. First some background info. I’m 18, and have gone from 6’1, 162lbs, 10% body fat, to 176lbs, 9% bf. I’m pretty strong and decently cut. I’ve achieved this through 8 solid months of going 4-5 days a week and eating a lot (mostly healthy too) and taking some protein.
Now I’ve plateaued and want to know which program you think would be the best for me to get a little bigger, stronger, and more cut.
Here’s been my average routine.
Monday-Chest/Back
bench 5x5
incline dbell press 3x8
decline dbell press 3x8
another chest 3x8
bent over bbell rows 5x5
lat pulldowns 3x8
seated rows 3x8
pullups 3x8
tuesday-Shoulders
seated dumbell military press 3x8
front raises 3x12
side raises 3x12
upright rows 3x8
standing bbell shoulder press 3x8
power shrugs 5x5
haney shrugs 3x10
From my hours of reading, I see lots of full body routines with only one exercise per muscle group. Some of these big guy’s workouts seem so small. Mine has a lot of volume and I only do two muscle groups a day.
Would you guys recommenend a full body workout 3 times a week, or should i stay with the split program? i dont mind the time in the gym, but also don’t want to be doing legs more than 1.5 times per week. Just tell me what programs you’d recommend whether it be the superhero routine, or the velocity diet’s workout routine.
I just need a new routine and I know you guys know more than me. So hit me with your best routines for this. thanks.
[quote]Alex-P wrote:
You look like a starving child. [/quote]
This guy came on here with a legit question asking for advice. If you have some, give it. If not, stop trying to be cute with the “you look like a starving child” and “you should try the more than 1000 cals per day routine” bullshit because the guy said he’s eating alot and he has gained weight.
WSSB (West Side for Skinny Bastards) is another top notch routine I forgot to mention. I like it with a second leg day added in.
Again, start at 80% and work up to new maxes over 4-6 weeks. Then do a light/recovery/deloading week and start over. Or switch off to HST, 5x5, etc.
Equally important: Keep a food diary along with this and make sure you’re getting enough food to gain. Bump calories by 10% until you find the sweet spot.
[quote]abominabelsnoman wrote:
Alex-P wrote:
You look like a starving child.
This guy came on here with a legit question asking for advice. If you have some, give it. If not, stop trying to be cute with the “you look like a starving child” and “you should try the more than 1000 cals per day routine” bullshit because the guy said he’s eating alot and he has gained weight.
[/quote]
bro have you looked at the pick??? he isnt eatign enough. how many people on here say they eat enough and never gain weight. your toutine isnt the problem your diet is. follow massive eating and keep a food log. you should eat around 4000 cals.
[quote]budlight1 wrote:
abominabelsnoman wrote:
Alex-P wrote:
You look like a starving child.
This guy came on here with a legit question asking for advice. If you have some, give it. If not, stop trying to be cute with the “you look like a starving child” and “you should try the more than 1000 cals per day routine” bullshit because the guy said he’s eating alot and he has gained weight.
bro have you looked at the pick??? he isnt eatign enough. how many people on here say they eat enough and never gain weight. your toutine isnt the problem your diet is. follow massive eating and keep a food log. you should eat around 4000 cals.[/quote]
I didn’t mean that he was eating enough, just that giving stupid one-line answers in an attempt to be cute are not real advice. In fact, the advice you gave hereabout following the massive eating plan and a food log is damn good advice–cute sarcasm like “you look like a starving child” is not. That was all im trying to say.
oh ok but if no one made stupid comments then i wouldnt be on this site as often and i couldnt give that good advice. i like the stupid comments alot they make my work day bearable.
[quote]kobebryant wrote:
I’ve achieved this through 8 solid months of going 4-5 days a week and eating a lot (mostly healthy too) and taking some protein.
[/quote]
Your doing to much each day.
Some protein? What does that mean? You should be getting 1.5 - 2.0g / LBM a day.
Eat! Eat! Eat! Why are people afraid to eat alot if they are eating healthy?
You have a good base there, get your diet in shape and fix your program and you will see dramatic gains.
That was some fast feedback. And very helpful. Thank you very much. Now let me respond to some of them.
Most of you said I wasn’t eating enough, and maybe I haven’t… but I have been eating at least 3500 calories/day. I’ve just always been skinny, so it’s been hard for me to gain, but I’ve gained 15 lbs.
And after my workouts, I took cytogainer which has 5 grams of creatine, and 50 grams of protein which contribibuted to my 1.5 grams of protein per day.
And yes, you’re all right, I’ve been overtraining, too many sets and reps per workout. But those workouts usually only take me abuot an hour and 15 minutes. But yes, I will definetly switch my workout to something like the big boy basics program or the anti-bodybuilding program.
And I will continue to up my eating and calories some more since you think I need to gain more. But you should know that I’m not looking to get hugeee, or bulky, or like a bodybuildier like some of you. I just want to be a pretty big, but also cut.
But thank you guys very much for your input, and keep the responses coming. I could use some more lifting routine recommendations. Thanks again.
Because your tall and have longer levers than most your progress may be a bit slower than shorter guys on this site. As long as you eat enough and sleep enough you won’t overtrain. End of story.
In a week you are doing 26 sets that lead to internal rotation of the shoulder and only 16 that lead to external rotation. Work on balancing your program for long term shoulder health. Ian King gets my vote…