Need help to split routine

[Mr.MojoRisin']

Sure they exist. Anybody can gain muscle but certain body types do better with different training protocols.

If you foist a double split routine with a set/rep protocol equalling Arnold Schwartenegger during his Mr. Olympia prime days onto a person whose body is a hard gainer like Mick Jagger, this person is going straight to over-training hell and injuries.

It's also a myth that slim guys always have little body fat. They are LIGHTLY muscled but not necessary cut. They can be soft too.

Diet is the reason that people don't make gains. Most people either eat too much or not enough. I rarely have come across a grown man in his 20's who is an ecto. Being a skinny teen is just apart of growing. Believe me I'm one.

Schwarzenegger's routine is for steroid users. Beginners should do a full body routine or split routine. I usually do full body but I do too many lifts to have enough energy. Benching, Squatting, Rowing and Dead lifting are tiring enough try adding bicep, tricep, and delt work too. It's overtraining.

[THC]

Diet is the reason that people don't make gains. Most people either eat too much or not enough. I rarely have come across a grown man in his 20's who is an ecto. Being a skinny teen is just apart of growing. Believe me I'm one.

Schwarzenegger's routine is for steroid users. Beginners should do a full body routine or split routine. I usually do full body but I do too many lifts to have enough energy. Benching, Squatting, Rowing and Dead lifting are tiring enough try adding bicep, tricep, and delt work too. It's overtraining.

A bad diet is definitely a factor in poor gains. But improper training protocol is more critical IMO.

I've always been skinny but soft and I've had to use efficient training routines and dietary discipline to make gains and stay lean.

You're right that bodybuilding routines do not belong to a boxer's strength-training regimen.

Those massive movements like the squat and deadlift are the ultimate for building overall strength. The former is technically more complex and therefore riskier for beginners without proper coaching. That said, if I had to choose one movement only for the rest of my life, it would be one of those two.

If you're interested in abbreviated hard-gainer protocols, you might want to check out training methods by Stuart McRobert. For functional training geared towards combative sports, Pavel Tatsouline.

[ChrisTMT]

Yes, it will work. To gain strength add 5 lbs to front squats, rows and bench press, 10 to deadlifts. For the smaller muscle groups such as biceps, triceps, and delts the weight will progress slowly.

Forgot to ask you about this one. What do you mean add 5lbs to front squats, rows and bench press and 10 to deadlifts? Add on each workout or what? Explain me if you can man.

[Mr.MojoRisin']

Forgot to ask you about this one. What do you mean add 5lbs to front squats, rows and bench press and 10 to deadlifts? Add on each workout or what? Explain me if you can man.

It's called linear progression. It is a way to get stronger. You keep adding weight each workout until you can't anymore. For example if you start off on 45lbs on front squats then next workout you add 5 lbs but only if you reach the amount of reps. If you fail to get 6 reps on the last set then don't add weight the next workout.

These rep schemes are all just guidelines. Do what feels right for you. For lower day do deadlifts at the very END of your workout. For leg curls and leg extension 3 sets of 15,12, then 10 reps on the last set could be better for you. I can't stress enough to do what feels right. Don't go over 6 reps on deadlifts. If you get your deadlift up then you will grow regardless of rep range. Anything above 5 or 6 reps could lead to injury.

Also remember to do 2 or 3 warm up sets on front squat, bench, deads, and rows.

[ChrisTMT]

It's called linear progression. It is a way to get stronger. You keep adding weight each workout until you can't anymore. For example if you start off on 45lbs on front squats then next workout you add 5 lbs but only if you reach the amount of reps. If you fail to get 6 reps on the last set then don't add weight the next workout.

These rep schemes are all just guidelines. Do what feels right for you. For lower day do deadlifts at the very END of your workout. For leg curls and leg extension 3 sets of 15,12, then 10 reps on the last set could be better for you. I can't stress enough to do what feels right. Don't go over 6 reps on deadlifts. If you get your deadlift up then you will grow regardless of rep range. Anything above 5 or 6 reps could lead to injury.

Also remember to do 2 or 3 warm up sets on front squat, bench, deads, and rows.

Thanks a lot man. I was looking different programs and found out this one right here. You think that its not for me? Or if I could make some adjustments or something. Is from the bb forum upper/lower routine. Check it out and let me know. I think its a good one. *I appreciate the help you give me and the program, just want to make it better if possible.

Upper A (heavy horizontal/lighter vertical):
Bench 5x5*
Row 5x5*
Press 3x10
Pullup 3x10
Barbell curls 2x8

Lower A (heavy squats/ham assistance and core):
Squats 5x5*
Leg curls 3x8
Back hypers 3x10
Weighted decline sit-ups 3x10

Upper B (heavy vertical/lighter horizontal):
Press 5x5*
Pullup 5x5
Bench 3x10
Row 3x10
Weighted Dips 2x8

Lower B (heavy deadlift/lighter thigh and core):
Deadlift 5x5*
Leg press 4x10*
Leg extensions 3x10
Calf raises 3x8
Weighted decline sit-ups 3x10

[Mr.MojoRisin']

Thanks a lot man. I was looking different programs and found out this one right here. You think that its not for me? Or if I could make some adjustments or something. Is from the bb forum upper/lower routine. Check it out and let me know. I think its a good one. *I appreciate the help you give me and the program, just want to make it better if possible.

Upper A (heavy horizontal/lighter vertical):
Bench 5x5*
Row 5x5*
Press 3x10
Pullup 3x10
Barbell curls 2x8

Lower A (heavy squats/ham assistance and core):
Squats 5x5*
Leg curls 3x8
Back hypers 3x10
Weighted decline sit-ups 3x10

Upper B (heavy vertical/lighter horizontal):
Press 5x5*
Pullup 5x5
Bench 3x10
Row 3x10
Weighted Dips 2x8

Lower B (heavy deadlift/lighter thigh and core):
Deadlift 5x5*
Leg press 4x10*
Leg extensions 3x10
Calf raises 3x8
Weighted decline sit-ups 3x10

It might not be in your best interests. Don't get me wrong it's a good program if you can handle the volume and intensity. What I don't like about it is that it has 5 sets of 5. Doing that kind of volume and intensity (heavy ass reps) depletes you in your workouts. Doing them 4x per week (2 times back to back) can be hard for recovery. You could potentially start to feel depleted.

The only exercise I recommend to work in the 5 rep range is deadlifts because lifting heavy can lead to injuries a lot easier than lifting in the higher rep range (6-10). The other instance to where lifting heavy would be acceptable is when doing some form of periodization. Low reps high sets and long rests isn't for athletes like boxers. 6-10 reps with 1-2 minutes rest (I find 1.5 best).

[ChrisTMT]

It might not be in your best interests. Don't get me wrong it's a good program if you can handle the volume and intensity. What I don't like about it is that it has 5 sets of 5. Doing that kind of volume and intensity (heavy ass reps) depletes you in your workouts. Doing them 4x per week (2 times back to back) can be hard for recovery. You could potentially start to feel depleted.

The only exercise I recommend to work in the 5 rep range is deadlifts because lifting heavy can lead to injuries a lot easier than lifting in the higher rep range (6-10). The other instance to where lifting heavy would be acceptable is when doing some form of periodization. Low reps high sets and long rests isn't for athletes like boxers. 6-10 reps with 1-2 minutes rest (I find 1.5 best).

Can I keep the program I posted and change the sets and reps? If is easy for you to repost the program I posted with different sets and reps, I would appreciate it a lot.

[Mr.MojoRisin']

Can I keep the program I posted and change the sets and reps? If is easy for you to repost the program I posted with different sets and reps, I would appreciate it a lot.

The routine is crap tbh.

I never get anything off of bodybuilding.com they always want to sell you something. Doing the Upper/lower split I recommended will show you good growth. An addition that you could do is 1 MORE exercises PER muscle group.

For back add one arm bent over dumbbell rows.
For chest add Incline press.
For biceps add alternate curls.
For triceps add triceps kickbacks if you are doing the extensions.

That is what I do 4x per week. I have seen great strength gains already plus it takes out Wednesday which is usually the worst day to lift.

[ChrisTMT]

The routine is crap tbh.

I never get anything off of bodybuilding.com they always want to sell you something. Doing the Upper/lower split I recommended will show you good growth. An addition that you could do is 1 MORE exercises PER muscle group.

For back add one arm bent over dumbbell rows.
For chest add Incline press.
For biceps add alternate curls.
For triceps add triceps kickbacks if you are doing the extensions.

That is what I do 4x per week. I have seen great strength gains already plus it takes out Wednesday which is usually the worst day to lift.

Thanks a lot for the help men, I ll start it on Monday. The final workout should look like this? * Alternate curls and bicep curls are not the same? or almost.

-Bench Press 3x 10,8,6
-Bent over Row 3x 10,8,6
-One arm bent over dumbbell rows 3x1 10,8,6
-Seated Shoulder Press 3x 10,8,6
-Bicep Curl 3x 10,8,6
-Alternate curls 3x 10,8,6
-Tricep Kickbacks 3x 10,8,6
-Tricep extension 3x 10,8,6

Lower:
-Front Squat (sets and reps here?)
-Leg extension 3x 15,12,10
-Leg Curl 3x 15,12,10
-Deadlift 5x5

[Mr.MojoRisin']

Thanks a lot for the help men, I ll start it on Monday. The final workout should look like this? * Alternate curls and bicep curls are not the same? or almost.

-Bench Press 3x 10,8,6
-Bent over Row 3x 10,8,6
-One arm bent over dumbbell rows 3x1 10,8,6
-Seated Shoulder Press 3x 10,8,6
-Bicep Curl 3x 10,8,6
-Alternate curls 3x 10,8,6
-Tricep Kickbacks 3x 10,8,6
-Tricep extension 3x 10,8,6

Lower:
-Front Squat (sets and reps here?)
-Leg extension 3x 15,12,10
-Leg Curl 3x 15,12,10
-Deadlift 5x5

When I say bicep curls I mean barbell curls lol. Don't forget to sit down when doing alternate curls and minimize swing. Focus on the contraction of the bicep. Also don't forget to do incline bench press 3x10,8,6 after bench press. For deadlifts do 3 sets of 5.

For front squats do 3x10,5,6.

Go slow on the leg extensions and leg curls. Work the muscle.

If you feel you aren't working your legs enough throw in some leg press for 3x10,8,6.