Strength & Conditioning Routine

[Kalonee]

So in the 6 days I workout, i got one push day, one pull day, one leg day, one full body strength & conditioning, and two core strength days.

First, should I train for muscle mass? since I don't really want to be skinny. If yes, should I aim for a number of reps or just work to failure?

Second, should I work my legs with heavy weights and low reps, for strength, or with like explosive squats and stuff, with intervals?

And Lastly, is it bad to do biceps curls, hammer curls and stuff for my biceps? I only do them once a week, so I don't think I'll bulk too much, but who knows. if it's bad, do y'all have any alternatives for it?

Thanks a lot, have a nice day and keep your hands up!

[TheBoxGod]

So in the 6 days I workout, i got one push day, one pull day, one leg day, one full body strength & conditioning, and two core strength days.

First, should I train for muscle mass? since I don't really want to be skinny. If yes, should I aim for a number of reps or just work to failure?

Second, should I work my legs with heavy weights and low reps, for strength, or with like explosive squats and stuff, with intervals?

And Lastly, is it bad to do biceps curls, hammer curls and stuff for my biceps? I only do them once a week, so I don't think I'll bulk too much, but who knows. if it's bad, do y'all have any alternatives for it?

Thanks a lot, have a nice day and keep your hands up!

all the answers will depend on one main thing; WHAT IS YOUR GOAL?

if you want to be explosive than explode out of the hole when you move them weights (be safe but explode).

if you want to get strong, pick a weight you can rack out 5 reps with and do sets with that. If you want to build muscle size aim for 12 reps with 2 reps in reserve, meaning you should be moving weight that you can do 12 reps with but if you tried 2 more reps the 14th rep would have failed. That is the optimal place you want to be for hypertrophy. Also you want to be eating 5 times a day with a minimum of 20g protein per meal (which you should be well above the minimum requirements using the general rule of 1gram of protein per lb of body weight).

Why would curls be bad? You are working them out once a week trust me you will have plenty of time to decide if your biceps are getting to bulky lol you arent going to put on 10lbs of bicep muscle over night.

it sounds like you are on some homemade ****** bro split workout regiment. I think you need to learn alot more about fitness and figure out what your main goal is, you can only have one main goal. Either you want to get strong, build size, lose weight,etc but you cannot do 2 goals at once (or cant do them both well) something will suffer.

[Kalonee]

I'm aiming to build lean muscle, not to be big, just to look okay, i don't like being skinny at all. That's why I thought maybe I'd work for strength, high weight low reps, so I build strength and mantain muscle.

[Syphus]

You aren't going to magically "get big".

Sounds to me like you're a noob and that routine is overkill as hell. Are you boxing on top of all that, too??

Do a simple 3x a week 5x5 routine or 2-3x a week full body routine. Really it doesn't even matter how you lift, just eat right and be consistent. Once you've done that for 3 months come back and report.

[OctoberRed]

You aren't going to magically "get big".

Sounds to me like you're a noob and that routine is overkill as hell. Are you boxing on top of all that, too??

Do a simple 3x a week 5x5 routine or 2-3x a week full body routine. Really it doesn't even matter how you lift, just eat right and be consistent. Once you've done that for 3 months come back and report.

Speaking from experience, I tried overkill in my 20s and yes I got really big, really fast at first - and then came down with numerous injuries that kept me out of the gym for like 9 months

[TheBoxGod]

I'm aiming to build lean muscle, not to be big, just to look okay, i don't like being skinny at all. That's why I thought maybe I'd work for strength, high weight low reps, so I build strength and mantain muscle.

if you dont like to be skinny, eat more, alot of protien 1.2g per lb of bodyweight. Lift weights, 10 reps, you will fill out just fine.

Speaking from experience, I tried overkill in my 20s and yes I got really big, really fast at first - and then came down with numerous injuries that kept me out of the gym for like 9 months

yeah its called noob gains, you can stack on muscle your first year easily and alot of it but if you linear progress to fast your tendons and connective tissue dont build strength as fast as your muscle and you are prone to injuries. Also noobs tend to not learn proper form even though they think they do they are more than likely still are not using proper form. You should never have any aches when you execute with proper form.

I have been lifting for over 10 years and in my first year I was constantly aching from elbow pains, wrist pains, shoulder pains etc and the problem was I was too eager to add on lbs to my lift instead of drilling my technique once I realized I'm in no race so I lighten the weight and drilled my form to perfection and now fastforward to today I haven't had a injury in the last 8 years.

Reason form is so important to drill is because when you do go heavy the first thing to give is your form and you dont want that to give when you are under some heavy weights thats how injuries happen. Drill your form and when its instilled it will not fail you under heavy loads.

tl;dr noob gains are real, proper form = less to no injuries.

[thebrownbomber_]

Pushups and jumpsquats and neckwork is it man

[OctoberRed]

if you dont like to be skinny, eat more, alot of protien 1.2g per lb of bodyweight. Lift weights, 10 reps, you will fill out just fine.



yeah its called noob gains, you can stack on muscle your first year easily and alot of it but if you linear progress to fast your tendons and connective tissue dont build strength as fast as your muscle and you are prone to injuries. Also noobs tend to not learn proper form even though they think they do they are more than likely still are not using proper form. You should never have any aches when you execute with proper form.

I have been lifting for over 10 years and in my first year I was constantly aching from elbow pains, wrist pains, shoulder pains etc and the problem was I was too eager to add on lbs to my lift instead of drilling my technique once I realized I'm in no race so I lighten the weight and drilled my form to perfection and now fastforward to today I haven't had a injury in the last 8 years.

Reason form is so important to drill is because when you do go heavy the first thing to give is your form and you dont want that to give when you are under some heavy weights thats how injuries happen. Drill your form and when its instilled it will not fail you under heavy loads.

tl;dr noob gains are real, proper form = less to no injuries.

Exactly..

[abracada]

I'm aiming to build lean muscle, not to be big, just to look okay, i don't like being skinny at all. That's why I thought maybe I'd work for strength, high weight low reps, so I build strength and mantain muscle.

You don’t need to be a big caloric surplus, get the protein and creatine in and workout with weights until failure.

[OctoberRed]

You don’t need to be a big caloric surplus, get the protein and creatine in and workout with weights until failure.

Creatine makes me rip farts like volcanos.