Need help to split routine

[ChrisTMT]

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.

It has to be bench right? I hate it as an exercise and prefer dumbbell inclines. You know how can I increase my bench press?

[Mr.MojoRisin']

It has to be bench right? I hate it as an exercise and prefer dumbbell inclines. You know how can I increase my bench press?

Increase your bench by...well...benching!

Start off with a weight you can do for 10 reps and 10 reps only. Add 5 lbs then do 8 reps, add 5 lbs then do 6 reps. If you complete each set add 5 lbs to the original weight and repeat. Every time you meet the reps then add weight and work with that weight until you complete the amount of prescribed reps. That's how you get stronger.

[ChrisTMT]

Rest between sets should be around 45-60 secs and about 1,5 minute when I switch exercise? What about rest when doing heavy exercises like deadlifts or squats

[Mr.MojoRisin']

Rest between sets should be around 45-60 secs and about 1,5 minute when I switch exercise? What about rest when doing heavy exercises like deadlifts or squats

Rests should be for as long as you feel you need in order to get the prescribed reps. That doesn't mean take a 5 minute break between sets. For a rule of thumb start with 1.5-2 minute break. If you went hard on the last and gave it your all then rest for 3 minutes. There is no rule really. Just don't sit around going cold, stay warm and pumped. Guys that rest for 45-60 seconds are on steroids or doing endurance exercises.

As your workout progresses your max strength that you started out with decreases. For example I noticed this last night when I did my upper workout. On bench I hit the first two sets and on the second it was hard to hit the 8. I only rested for 1.5 minutes and got only 3 out of 6 reps on the last set. I had only increased the weight by 5 lbs. I should have rested for 3 minutes. I wasn't feeling to energized anyway so it may have been from that also.

[ChrisTMT]

Rests should be for as long as you feel you need in order to get the prescribed reps. That doesn't mean take a 5 minute break between sets. For a rule of thumb start with 1.5-2 minute break. If you went hard on the last and gave it your all then rest for 3 minutes. There is no rule really. Just don't sit around going cold, stay warm and pumped. Guys that rest for 45-60 seconds are on steroids or doing endurance exercises.

As your workout progresses your max strength that you started out with decreases. For example I noticed this last night when I did my upper workout. On bench I hit the first two sets and on the second it was hard to hit the 8. I only rested for 1.5 minutes and got only 3 out of 6 reps on the last set. I had only increased the weight by 5 lbs. I should have rested for 3 minutes. I wasn't feeling to energized anyway so it may have been from that also.

So you increase the weight on bench press too? For how long you ve been doing that routine?

[Mr.MojoRisin']

So you increase the weight on bench press too? For how long you ve been doing that routine?

Yes. Increase the weight for every exercise except deadlifts. 3x5 for deadlifts only at 85% of 1rm.

This is the second week I have been doing the split. I have gotten stronger and bigger already. For 3 weeks before I started this routine I was doing 5x5. Found it to be a little high on the volume side and not not coinciding with my goals. For the last few years I have trained off and on with weights doing 3 month periods of intense weight training. For both size and strength. My main focus has been on boxing. I usually only do calisthenics but I right now I'm trying to put on some muscle.

The routine works as long as you listen to your body. If you feel like **** and light headed after a workout take that as a sign that you need to take it a bit easier. You should feel good and pumped after a workout. Don't follow the advice of people who say that the pump is useless. The pump means you are actually targeting that muscle.