Ive perfected my wieght training schedule,or have i?,HELP

divie

HI everyone,cheers for this training program you gave me gary,but ive decided to split it like this, what does everyone think and is it over training or not enougth.
MON
BICEP CURLS
SQUATS
SINGLE ARM ROWS
SIT UPS

TUE
FLIES
BEHIND SHOULDER PRESS
TRI EXTENSIONS
BENT FORWARD LATERAL RAISES

Ive altered it a little to help my weakness areas,i only have 1 day of a week,i do first 4 exeercises one day and next 4 the other.As people already no im 6ft2 and only 11 stone trying hard to improve muscle size, is this enougth in your opinion?Also i eat 240g of protien and 280carb a day do you think this is ok for my wieght and goal?I think that everyone will say stick to the 3 day a week routine,but i cant manage all them exercises in one session,i also get more satisfaction concentrating on only a thew muscle groups a session thats why i am determined to stick to some exercises every day,obviously making sure not to work same muscles on consecutive days.thankyou and merry christmas to muscle chat people who have replied to me.

zx9rjas

That ratio of carbs and protein is about 50/50, what about your fats. Try 30% protein, 50% carbs, 20% fat.

If you get good results from training like this then go ahead, give it a try for a month or two.

Maybe put your squats first as its a heavy compound movement.

Your "basal metabolic rate" BMR will be around 1800 calories a day. This is the calories needed for your body to maintain itself if you laid in bed all day without moving. You then need to account for your activity throughout the day, then your training, also a high protein diet will increase the amount of calories you burn in a day.

240g(protein)+280g(carbs) = 520g = 2080 calories, this is close to your BMR. I would say get the intake up to 3000 calories by increasing your carbs and fats. Your protein intake is already high enough, if not too high. I have about that much protein a day and I am 5 ft 11 and 15-15.5 stone. If you are gaining more than 2 lbs a week then cut the calories by 200.

J

Anonymous

sorry i'm not familiar with your old routine but i suggest going with the exercises in bold in that order (you need to hit compound exercises before secondary exercises... no point starting with bicep curls on back day!), i'm not sure how long you've been training for but if its more than a year you should definately look at splitting your workouts up futher and hit each bodypart once a week.. lets you hit each part much harder and gives it more time to recover = more growth (in most cases)

i think training every body part 3 times a week over 6 days a week is pretty extreme and unless your on juice or cutting for a comp it seems like too much for a natural lifter trying to muscle up, a good 3-4 day split would probably be much more prefrable in your case

anyway thats just my 2 cents

peace

Anonymous

oh and you should prob put squats 1st on back day as they are the biggest movement/exercise, i just have naturally thick legs (compared to my upper body) so i always do them towards the end (also because i need my legs fresh when doing bent over rows and other exercises to keep me stable), but thats just me a know a lot of guys that advocate legs first

peace

divie

Hi godfather,ive only been lifting wieghts for about 2 months,ive been tinkering with different exercises and the 3 day or 5 day splits.To be honest im not going to bother trying the 3 day again as all it does is slow my progress,like i said i dont enjoy or see any progress with previous 3 day splits i have tried.I enjoy the 5 day split as i feel i can put more in to every exercisess.Also i only have a bench and barbell,dumbells,i cant even perform bench press as i havnt a rack and my missus wont help take the barbell of when im spent,plus i dont like her watching me pull monkey faces when lifting anyway.This is why i do flies instead of bench press and why i choose exercisess like ive shown, machine exersisses are no use to me as im not going to the gym until i have more confidence in my body as i am a vain git.Im not nocking the advice you gave me but it just doesnt fit in to what i like doing,i get everyone sugesting i do 3 day splits so it must be best, but its not for me.I have asked this before but if anyone can help me or give me advice on a 5 day split for a willing beginere it would help.Im a bit gutted to be honest because ive been doing theese exercisess for a couple of weeks and can already see gains,i thought id cracked a routine of exersisess that work for me.What can anyone suggest for me?,would it be ok to stick with my routine but have 2 days of a week ie monday and saturday?(those days work best for me) :?:

Cheers for your replie godfather,but know im more confused