Question:
A couple of questions
I posted a thread a while ago on a full body workout. Well, its killing me, too much to handle. I've decided to drop some of the isolation excercises and focus on what I really need for muscle gains. Through experience, I realise I'm only able to sustain 5 excercises per workout. And I kinda only have 2 days to workout cus of my college schedule. I've revised my workout plan into a push/pull split. Please give it a crit.
All workouts 4x8
Push workout
Full squat
Inclined BB bench press
Seated shoulder press
Flat DB press
Dips
Pull workout
Deadlifts
BB rows
Pullups
Seated cable rows
Chinups
Also, I'm currently taking in about 3500kcals (mostly clean) a day, is that too much to be taking in, seeing how I want my bulk to be as lean as possible? I'm 5ft11, and 153lbs.
Thanks in advance.
it looks good except for the fact i dont think you are hitting your muscles enough. So you do each one of those workouts once a week for a total of 2 workouts? What kind of volume are you using. I just dont think you hitting your muscles enough.
It could work if you are semi new to lifting. and 4 sets of 8 seems to be good, so long as you are pushing yourself on every set. as for your calorie intake, it's different for everyone. For me, that would be fine for a clean bulk, if not too little. Could be different for you.
Yea its those 2 workouts once a week. I only have time to workout twice a week, so I split up my programme. It usually takes me about 90mins to complete each workout, and I find that I am unable to keep energy levels up unless I'm working completely different muscles each time. What do you suggest I change in my workout to hit my muscles enough but yet sustain energy throughout?
Yea its those 2 workouts once a week. I only have time to workout twice a week, so I split up my programme. It usually takes me about 90mins to complete each workout, and I find that I am unable to keep energy levels up unless I'm working completely different muscles each time. What do you suggest I change in my workout to hit my muscles enough but yet sustain energy throughout? I'm in a similar situation to yours, here's what I've been doing. Overall it's a pretty good full body workout between both days.
Day One:
Dips or Bench Press 2-3 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2-3 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10
Day Two:
Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10
.
hmm okay during a peroid of time i did all of those excercises in one workout 6 times a week. yeah im not joking 2 and a half hour workouts everyday doing nothing ecept the hardest exercises. i did that for about 3 months. i know that sounds pretty insane but i actually got good results from it. for the first week it was almost impossible. i remember that on monday i did max weights. then on tuesday as hard as i tried i could only do the same weight but less reps, then on wednesday i felt like a guy who just got ran over by a car tring to work out his hardest. i think i almost died in the first two weeks. but after the 2nd week i didn't get sore anymore. so i really upped the weights and once again i was i hell. most people would say im doing crazy overtraining but it worked good. really good. so the thing is i think you shouldve stuck with the workout that you said was killing you because once you got used to it it might be worth it. But i do have very good recovery genetics. even when i was a noob i rarely got really sore and i was really working hard. ;)
I've read that overtraining actually PREVENTS muscle growth.. I'm hearing soo much conflicting information, and I really don't know how to arrange my workout/diet. Should I "overtrain" or should I continue with the above program? I'm looking to gain mass/strength.
I've read that overtraining actually PREVENTS muscle growth.. I'm hearing soo much conflicting information, and I really don't know how to arrange my workout/diet. Should I "overtrain" or should I continue with the above program? I'm looking to gain mass/strength. Overrtaining WILL prevent muscle growth. That's the good thing about a short and simple routine, there is little chance of error. Your doing enough that you will see results, but not so much you might over do it. Gaining slower than your optimal rate is still better than none at all. A good upper/lower, push/pull style split 2 days a week, assuming you eat right is going to give anyone results, it's too simple not too. Focus on big lifts and increasing poundages. I already outlined a great routine for ya.
Thanks. (Repped)
How about my caloric intake? Is it too much/too little? I'm looking at minimal fat gains. I don't mind gaining mass at a slower rate, just don't really want to gain fat. Help is greatly appreciated.
Thanks. (Repped)
How about my caloric intake? Is it too much/too little? I'm looking at minimal fat gains. I don't mind gaining mass at a slower rate, just don't really want to gain fat. Help is greatly appreciated. best bet is to start tracking your diet. Figure out how many calories you can take in daily before you gain weight. Stay right around that area, so your gaining fat very slowly, or not at all. If 3500 calories seems to keep your weight steady then your doing fine. Protein in grams should be 1-2x your bodyweight. To help keep lbs off you, try a carb cutoff, 4-6hrs before bed.
One more thing. Do strength gains = muscle gains, even if my weight remains the same? So, if I'm gaining strength while maintaining the same weight, I'm losing fat mass and replacing it with muscle mass?
One more thing. Do strength gains = muscle gains, even if my weight remains the same? So, if I'm gaining strength while maintaining the same weight, I'm losing fat mass and replacing it with muscle mass? for the most part, yes. Think about it this way, if your squatting 600lbs, how tiny can you be, really? If you continue to gain add wieght to the bar, your body will adapt to the stress, you will get bigger. Lots of volume work when your still lifting girl weights is counterproductive, imo. Without a strong strength base, unless your very genetically gifted, is going to inhibit your size gains.
but would it still be overtraining if you are used to it?
I posted a thread a while ago on a full body workout. Well, its killing me, too much to handle. I've decided to drop some of the isolation excercises and focus on what I really need for muscle gains. Through experience, I realise I'm only able to sustain 5 excercises per workout. And I kinda only have 2 days to workout cus of my college schedule. I've revised my workout plan into a push/pull split. Please give it a crit.
All workouts 4x8
Push workout
Full squat
Inclined BB bench press
Seated shoulder press
Flat DB press
Dips
Pull workout
Deadlifts
BB rows
Pullups
Seated cable rows
Chinups
Also, I'm currently taking in about 3500kcals (mostly clean) a day, is that too much to be taking in, seeing how I want my bulk to be as lean as possible? I'm 5ft11, and 153lbs.
Thanks in advance.
Answer:
it looks good except for the fact i dont think you are hitting your muscles enough. So you do each one of those workouts once a week for a total of 2 workouts? What kind of volume are you using. I just dont think you hitting your muscles enough.
Answer:
It could work if you are semi new to lifting. and 4 sets of 8 seems to be good, so long as you are pushing yourself on every set. as for your calorie intake, it's different for everyone. For me, that would be fine for a clean bulk, if not too little. Could be different for you.
Answer:
Yea its those 2 workouts once a week. I only have time to workout twice a week, so I split up my programme. It usually takes me about 90mins to complete each workout, and I find that I am unable to keep energy levels up unless I'm working completely different muscles each time. What do you suggest I change in my workout to hit my muscles enough but yet sustain energy throughout?
Answer:
Yea its those 2 workouts once a week. I only have time to workout twice a week, so I split up my programme. It usually takes me about 90mins to complete each workout, and I find that I am unable to keep energy levels up unless I'm working completely different muscles each time. What do you suggest I change in my workout to hit my muscles enough but yet sustain energy throughout? I'm in a similar situation to yours, here's what I've been doing. Overall it's a pretty good full body workout between both days.
Day One:
Dips or Bench Press 2-3 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2-3 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10
Day Two:
Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10
.
Answer:
hmm okay during a peroid of time i did all of those excercises in one workout 6 times a week. yeah im not joking 2 and a half hour workouts everyday doing nothing ecept the hardest exercises. i did that for about 3 months. i know that sounds pretty insane but i actually got good results from it. for the first week it was almost impossible. i remember that on monday i did max weights. then on tuesday as hard as i tried i could only do the same weight but less reps, then on wednesday i felt like a guy who just got ran over by a car tring to work out his hardest. i think i almost died in the first two weeks. but after the 2nd week i didn't get sore anymore. so i really upped the weights and once again i was i hell. most people would say im doing crazy overtraining but it worked good. really good. so the thing is i think you shouldve stuck with the workout that you said was killing you because once you got used to it it might be worth it. But i do have very good recovery genetics. even when i was a noob i rarely got really sore and i was really working hard. ;)
Answer:
I've read that overtraining actually PREVENTS muscle growth.. I'm hearing soo much conflicting information, and I really don't know how to arrange my workout/diet. Should I "overtrain" or should I continue with the above program? I'm looking to gain mass/strength.
Answer:
I've read that overtraining actually PREVENTS muscle growth.. I'm hearing soo much conflicting information, and I really don't know how to arrange my workout/diet. Should I "overtrain" or should I continue with the above program? I'm looking to gain mass/strength. Overrtaining WILL prevent muscle growth. That's the good thing about a short and simple routine, there is little chance of error. Your doing enough that you will see results, but not so much you might over do it. Gaining slower than your optimal rate is still better than none at all. A good upper/lower, push/pull style split 2 days a week, assuming you eat right is going to give anyone results, it's too simple not too. Focus on big lifts and increasing poundages. I already outlined a great routine for ya.
Answer:
Thanks. (Repped)
How about my caloric intake? Is it too much/too little? I'm looking at minimal fat gains. I don't mind gaining mass at a slower rate, just don't really want to gain fat. Help is greatly appreciated.
Answer:
Thanks. (Repped)
How about my caloric intake? Is it too much/too little? I'm looking at minimal fat gains. I don't mind gaining mass at a slower rate, just don't really want to gain fat. Help is greatly appreciated. best bet is to start tracking your diet. Figure out how many calories you can take in daily before you gain weight. Stay right around that area, so your gaining fat very slowly, or not at all. If 3500 calories seems to keep your weight steady then your doing fine. Protein in grams should be 1-2x your bodyweight. To help keep lbs off you, try a carb cutoff, 4-6hrs before bed.
Answer:
One more thing. Do strength gains = muscle gains, even if my weight remains the same? So, if I'm gaining strength while maintaining the same weight, I'm losing fat mass and replacing it with muscle mass?
Answer:
One more thing. Do strength gains = muscle gains, even if my weight remains the same? So, if I'm gaining strength while maintaining the same weight, I'm losing fat mass and replacing it with muscle mass? for the most part, yes. Think about it this way, if your squatting 600lbs, how tiny can you be, really? If you continue to gain add wieght to the bar, your body will adapt to the stress, you will get bigger. Lots of volume work when your still lifting girl weights is counterproductive, imo. Without a strong strength base, unless your very genetically gifted, is going to inhibit your size gains.
Answer:
but would it still be overtraining if you are used to it?