My Current Workout routine suggestions?

[dogg196]

Hi all new here i have been working out for a few years then badly hurt my elbow and required two surgerys and had to take all 2011 off lifting. I got fat over this time and was weighing 78 kg at 168cm. Got back into it febuary this year and havent looked back. I dropped down to 72 kilos and am now upto 75 after packing on some muscle in under 3 months. pretty happy with my results so far.

Im training 3-4 times a week (legs every second)

Monday Legs & Traps

squats 100kg 4 sets x 10 reps

legpress 150 4 sets 10 reps

calf raises full stack till failure 4 sets

leg extensions machine till failure 4 sets

hamstring curls machine till failure 4 sets

Shrugs 80kg till failure 4 sets dropsetted to 60kg

Tuesday Shoulders & biceps

side lateral raises 14 kg 4 sets x 12 reps

front plate raise 15kg 4 sets x 15 reps

dumbell shoulder press 28kg 4 sets x 12 reps

lying rear delt raise 14kg 4 sets x 12 reps

dumbell curls 14kg 4 sets x 12 reps

preacher curls 15kg 4 sets till failure

Barbell curls( in the squat rack lol) 3 sets till failure

Wednesday back

wide grip chinups 4 sets till failure

cable rows machine 4 sets x 12 reps

bent over rows 60kg 4 sets x 12 reps

lat pull down 4 sets x 12 reps

deadlifts 100-110kg 4 sets x 10 reps

Thursday Chest & triceps

Benchpress 80kg 4 sets x 10-12 reps

incline dumbell press 28kg 4 sets 10 reps

incline dumbell flys 14kgs 4 sets till failure

pec machine 4 sets till failure

cable flys 4 sets x 10-12 reps

Tricep pulldowns 4 sets x 10-12 reps

skullcrushers supersetted with close grip bench 28kg 4 sets x 10 reps

Dips 4 sets till failure

Friday rest day

Saturday Rugby game

Sunday rest usually hungover lol not the best for training but whatever

[BeastBuilder]

So what are you actually asking ? What are you hoping to achieve ? What is your priority ? What's your diet like ? How do you prefer to train ? What have you found you respond best to ?

Just giving weight, height and a workout routine doesn't really do any good

There's numerous other questions people will ask when helping you but these are just a couple that popped into my head straight away

[dogg196]

So what are you actually asking ? What are you hoping to achieve ? What is your priority ? What's your diet like ? How do you prefer to train ? What have you found you respond best to ?

Just giving weight, height and a workout routine doesn't really do any good

There's numerous other questions people will ask when helping you but these are just a couple that popped into my head straight away

im looking to pack on muscle pure and simple

i tend to respond best to heavy weights aiming for my 4th set to be hitting 6-8 reps this give me the best pump and fatigues and tears greater for more gains

i enjoy training till i cant move and have muscle bursting pumps! at high intensity!

diet is pretty solid lean bulking atm but during the weekends im falling down as i play rugby and have dirty after match meals on saturday and sunday is my cheat day.

heres is my current diet

lean bulking

Nutrition Mon- Fri,

Breakfast 8am 1 cup oats with cinamon protein shake

11am meal2 200g chicken breast 200g white rice cup broccoli

2pm meal 3 250g chicken breast 200g white rice cup broccoli

3pm gym on days i workout

4:45pm meal 4 protein shake 200g chicken breast 5-6 wholegrain rice crackers

6:30-7pm Meal 5 Dinner whatever the family eats but usually consists of kumara cup broccoli and either chicken or steak i usually cook lol

9pm 185g Meal 6 tuna lite

10pm if im trying to bulk or am really sore i will have a protein shake but not usually

11-12pm bed (i also drink atleast 3-4 litres of water per day)

Saturday cheat day but still keep it within reason as im playing rugby

Sunday cheat day eat anything and everything

Stats

20yo

168cm

75kg

[BeastBuilder]

Diet etc looks alright, as long as your recovery is up to scratch even with Rugby keep it the way it is, don't worry about the cheat meals etc, your not prepping for a show or anything so plenty of room to move and not have to worry as long as your getting the calories and protein to grow

With your training I would reccomend not such a focus on going to failure on isolation exercises, there's more to getting big than just getting a pump going (not saying don't get a pump, I love that shit :pfft: ), do some more compound work for hamstrings and lower back, you would want these as big and as strong as possible for rugby and also to carry around the big muscular frame you're going to build :nod: Also instead of listing what weights you use these should change most weeks as you should constantly be trying to improve, possibly changing the rep scheme to 12, 10, 8, 6 or 10, 8, 6, 8, 10 or something that gives you the ability to hit a top weight and improve on it each week. Starting with the compound stuff and getting more and more isolation as the workout goes on, you're on the right track with that on most days.

Also I know doing like a bigillion sets on flys etc to get a pump in your chest feels cool but it doesn't help with anything, just one isolation for chest would be fine :pfft:

Something I have found out is that strength generally precedes size so get strong on your compounds, do some extra volume on isolation stuff and watch the gains come !!

Hope some of that helped

[Phedder]

Great post Beastbuilder, Liked.

As said above, put that energy your using going to failure on the isolations towards your big compounds, and try and increase the weight or reps on those exercises each week. Focus on building strength and the size will come.

Also, find someone to teach you how to Power Clean. Every power athlete should do them, they'll help a lot with your sprinting, scrumaging and tackling.

[dogg196]

Diet etc looks alright, as long as your recovery is up to scratch even with Rugby keep it the way it is, don't worry about the cheat meals etc, your not prepping for a show or anything so plenty of room to move and not have to worry as long as your getting the calories and protein to grow

With your training I would reccomend not such a focus on going to failure on isolation exercises, there's more to getting big than just getting a pump going (not saying don't get a pump, I love that shit :pfft: ), do some more compound work for hamstrings and lower back, you would want these as big and as strong as possible for rugby and also to carry around the big muscular frame you're going to build :nod: Also instead of listing what weights you use these should change most weeks as you should constantly be trying to improve, possibly changing the rep scheme to 12, 10, 8, 6 or 10, 8, 6, 8, 10 or something that gives you the ability to hit a top weight and improve on it each week. Starting with the compound stuff and getting more and more isolation as the workout goes on, you're on the right track with that on most days.

Also I know doing like a bigillion sets on flys etc to get a pump in your chest feels cool but it doesn't help with anything, just one isolation for chest would be fine :pfft:

Something I have found out is that strength generally precedes size so get strong on your compounds, do some extra volume on isolation stuff and watch the gains come !!

Hope some of that helped

THANKS BEAST!

just what i was looking for started bulking as of today!

i also changed up my chest workout for today due to your advice

Thursday Chest & Biceps(usually triceps but changed it up)

Benchpress 85kg 6 reps

80kg 10

80kg 8

80kg 10(3 assisted reps)

incline dumbell press 30kg 10 reps

28kg 10

28kg 6

26kg 9(2 assisted reps)

Middle chest press machine 160kg 12 reps

160kg 10

160kg 8

160kg 7

cable crossovers 3 sets bottom up

3 sets top down

Biceps Arnold curls 4 sets 18kg 14 reps

18kg 12

18kg 10

18kg 10 (swinging a bit focus on negatives)

underhand grip pullups 7 reps

6

5

4 (arms were fkd lol)

Preacher curls 15kg 4 sets slow reps till failure each time ( with a few assisted)