bit of advice please?

jon812000

well ive tried quite a few different traing routines and made little progress- my goal is primiraly strength and body mass- i aint fussed on being ripped or having a 6 pack. im 6ft tall and of slim build (weigh 14 stone), im currently trying to eat as much as i can (both healthy and junk, but aiming for high protein) in a day but finding it hard as i have a small appetite, so i have a few weight gain drinks with extra oats and penut butter blended in. ive been reading on here about only training twice a week- if i do monday= squats, bench and deadlift (5sets of 5 reps as heavy as i can) then thurs= military press, dips, chins + calf raises will this be enough? for mondays routine ill be aiming to increase the weights each week adding an extra 2.5kg disk each side of the bar? currently my squat is 100kg for 6 tough reps, bench is 60kg failing at 6th rep and deadlift 100 kgs for 6 reps, in which my grip gives out. any tips would be greatly appreciated- as i said my aim is for strength and size- not bothered about being ripped! yet.....

mrhulahoop

OK.......

Firstly you dont really want to be doing squats and deads on the same day as they both work the lower back, and they are both intensive exercises that will take it out of you.

If you want to train twice a week, try something like this:

Day A: Squats, incline bench press, dips.

Day B: Deadlifts, pull ups and/or barbell rows.

If you want throw some bicps curls in and calf raises.

A two day spilt is open to interpretation though, this is just one way of doing it.

You dont want to be adding too much to the bar each week, add tiny increments to your deads and squats weekly, and your poundages will build up over time. If you are stuggeling to complete your set, back of a bit. You dont want to overtrain. If you are getting close to overtraining reduce the poundages by maybe 15 % then work your way back up, and then hopefully beyond what you previously could lift.

Drop the junk food, eat as cleanly as possible, the more 'clean' calories you consume the easier it will be for you to bulk without getting too fat. Consume a high protein high, 'low glycemic' index carb meal about once every three hours 6 or 7 times a day. Each plenty of veg and fibre. Get a good amount of sleep each night. Take a few days rest between workouts and dont train again until you feel ready.

Don't go boozing it all the time.

Thats it in a nutshell.

Bodyworks

out of interest, what's the reason you wanna train only twice a week ?

Young Gun

I think maybe we should have a thread devoted to low volume v high volume, we can all argue it out and thenh on volume questions just link the thread.

I think two times a week is under training personally. Three times a week is ok for cutting if you are doing cardio days and ok for bulking if your training like a demon. Obviously everyone is different but I'd always reccomend 4 days a week as a base if I had no other info.

bulldozer

I would love that thread

Its all about finding what works for you, and for most thats not volume. IMO of course

Balance the intensity/frequency/volume so that you can make gains and you wont go far wrong.

Tall

Done...

http://www.musclechat.co.uk/bodybuil...tml#post213812

jon812000

reason im only trying out 2 days is cuz im knackered all the time training 4! for my job i have to get up at 2 am, by time i finish at dinner time im well tired and training feels like a chore, doing 4 days is killing me as i only get about 5 hours sleep a day. im expecting a few of you to say change my job- but where i live theres no good jobs, and as im a single guy living alone i cant afford to lose money or i wont be affording protein drinks lol!!!!