advice please

SX Dave

Im after a bit of advice been reading so much im starting to confuse myself so here goes.

Been training about a year and a half but really want to start bulking now, my goals have changed. Im 5'7 and currently weight 73KG not alot i know LOL. i was weighing a few KG's more but iv lost fat and gained size over the last year and dropped weight a touch.

So im after a bit of training advice, heres what i do ATM so please say where im going wrong and what i could include to make better gains.

Normally train 3 - 4 time a week sometimes more if i can, a bloke in my old gym gave me a 3 day program as below. every thing is 6-8 reps for 4 sets.

Also if you unsure of any names that what the bloke called them, if your unsure ill try to explain the movement

Chest and back day

Chest press
full overs
flys
bent over rows
inclined chest press
lat pull downs
inclined flys
seated rows OR saws

bi's, tri's and shoulders

shoulder press
bi cep curls
tri cep dips (12 - 15 reps per set)
prone flys
hammer curls
skull crushes
dumb bell raises
bi curls with EZ bar on bench
tri cep pull downs

legs

lunges with dumb bells
Dips on smith machine
Squats
Leg extension superseted with ham curls (only X2 on each)
Leg press

sorry if it dont make much sence just not home form works and half a kip

cheers guys

Squatty

Hello mate - welcome to the board

Ive got a couple of observations about the programme:
1) Firstly, if your goal is to put on more mass, I dont think you're doing enough compound work. For example, on chest day, you're doing three different chest exercises but two of them are flyes. I would drop one of the flyes and include a flat press instead, either with a barbell or dumbbells. On the same note, in your back programme, I would drop one of the rows and substitute deadlifts instead. I also believe all back programmes should include some chins, so you might wanna think about adding them in as well

2) I think you're doing far too many sets for arms. On day two, if i follow this right, you're currently doing 12 sets for biceps, 12 sets for tricpes and 12 sets for shoulders. Man - you must be frazzled by the end of that. I would only do 2 different exercises for biceps and triceps, and make sure one of the biceps exercises were barbell curls and definately keep the dips for triceps

One other point, and i know others on here will disagree with me, I think the splits could be better balanced. I find trying to do chest and back on the same day, far too heavy going, so I might think about splitting those on to seperate days. If you're training four days a week, why not spread the programme over four days rather than the three at present.

Lastly, if your goal is bulking, post up your diet. You could have your training programme spot on but if the diet isnt right, all the training will count for nowt.

Good luck mate - youve come to the right place for support and motivation

SX Dave

hi

1) on a chest day i do flat press, flat flys. inclinde press, inclinded flys, so 4 exercises should i still drop a set of flys? As for the back iv tried a few dead lifts but find them realy difficult, doesnt feel right for some reason but ill try them some more also struggle to lift alot on deadlifts.

2) so no need to do so many sets on Bi's and tri's? i also missed off shrugges off my first list on a shoulders day (edited now)

Im used to training chest and back on the same day but i guess if im starting to up weight and train harder i may start to struggle, good point. So would you say keep the other days the same and just split chest and back i.e using that 4th day instead of cycling round again?

I can see iv come to the right place for info, i think i mihgt be quite a way behind most of you on here, but im only just starting out really and willing to learn.

Ill post my average daily diet up in a bit

SX Dave

here's my diet also please tell me where im going wrong

6:50 oat so simple full fat milk
8:00 cerial bar
10:00 3 pieces of fruit, 1 steak/chicken sandwich/fajita, half a bag of crisps (low fat like french fries, twiglets etc), boiled egg
1:00 3 pieces of fruit, 2 steak chick sandwich/fajita, rest of the crisps, muller light yogurt
3:00 chicken pasta in a tomato sauce or 2x boiled eggs or protien bar
5:00 protien shake with water
7:00 Train
8:30 protien shake with water
9:00/9:30 dinner something like, steak mince, chicken, fish,
10:30 protien shake with full fat milk

This is only rough as i havent noted it properly and am on nights this week so my normal diet (day work) is out the window a bit. but i will be back to normal next week and put up a propa one then

bulldozer

Hi mate, welcome to the board

I know what you mean about reading too much and going round in circles, i have been there!! But seriously weight lifting/ bodybuilding , whatever you wanna call it is not rocket science!!

You have to get a few factors in order and then persist at it, ' rome wasnt built in a day'. It takes dedication and patience.


As for your training routine, IMO your overtraining big time!! And as squatty pointed out your doing a lot of isolation work. Which IMO is more for advanced trainers and not relative noobs like me and you.

Everyone's opinion will be different, and there is no right or wrong answer.
What matters is are you making 'progress' ?? Are you putting weight on the bar every week??

If i was you i would do a push, pull, legs split. Concentrating mainly on the 5 big exercise, squats, deads, bench, military press and chins. They are the mass builders, especially squats and deads. Adding in only a minimum of other exercises.

Get yourself a good diet, train hard and add weight to the bar each week, get plenty of rest and 8 hours sleep a night and your start to make progress.

Remember 'more isnt always better ' mate.

Your training routine is more suited to an AAS user IMO

Keep it simple mate, good luck.

SX Dave

cheers Bulldozer, i know rome wasnt built in a day, im getting the gains i want to be honest i just want to make sure they continue and maybe improve on them a touch (that where you guys come in )

Ill have a look into a push days and pull day too. So from what i get so far is drop the sets and lifts more and keep it simple

one question i think i know what a AAS user is but please enlighten me being a n00b and all

bulldozer

Sorry bud. AAS user is someone who uses steriods.

When training naturally like us in general terms you have to train less often and with less volume.

If your still making progress then i wouldnt change anything mate, but when progress slows/ stops my first move would to be to drop most if not all the isloation work.

I train every third day and do only 4 exercise per session, 3 x8 . and its working for me. IMO most peeps overtrain

SX Dave

thought it was steriods im making progress and get the sore muscles afterwards iv been training this way for about a year and i must say it works well, but i dont have much else to compare it too, i used to train my whole body each session 4 times a week but didnt see gains like i have this way. That was when i first started training and didnt know as much then.

Tall

Good post Bully