too much? too little? just right??

[manwithav8]

Hi everyone, have just changed from a sort of push pull split to a four day muscle group split. Just wondering how it looks in terms of intensity and volume.

I am just starting a bulk and though a new routine would be nice change.

Currently I weight in @ 74kg and aiming for 3000cals to start with and slowly up that when I can.

The routine looks like this :-

Day 1 - chest/tris

Chest ( 2 mins rest between sets )

Incline DB or BB pres 4 sets 12-10-8-15

Incline DB fly 3 sets 10 - 12

Flat bench DB or BB 3 sets 6-8

Dips 4 sets to failure.

Tris ( 30 secs rest between sets)

Cable push downs over and underhand grip sets 15-12-10-8

Skull crushers sets 15-12-10-8 (superset with close grip bench)

Day 2 - Legs/Calves

Legs (2 mins rest between sets)

Squats 4 sets 10-12

Leg extensions 4 sets 10-12

Leg press 4 sets 10

Lying leg curl 4 sets 10

Calves (30 secs rest between sets)

Leg press toe raise 4 sets 15-25

Seated calf raise 4 sets 15-25

Day 3 - Rest

Day 4 - Shoulders/bi's

Shoulders (1 min rest between sets)

Seated BB or DB press 5 sets 12-10-8-6-10

Front lat raise 3 sets 10-12

Bent over side lat raise 3 sets 10-12

bb or DB shrugs 4 sets 10-12

BI's (30 secs rest between sets)

DB curls 3 sets 10

Preacher curls 3 sets 10

21's EZ or BB curls 3 sets

Reverse BB curl 3 sets 12

Day 5 - Back/calves

Back (2 mins rest between sets)

Pull ups or cable pull downs 4 sets 10-12

Seated cable rows 3 sets 10

Bent over barbell rows 3 set 10-12

Deadlifts sets 12-10-8

Calves (30 secs rest between sets)

Leg press toe raise 4 sets 15-25

Seated calf raise 4 sets 15-25

Day 6 & 7 - Rest.

Cardio will be done on rest days but kept to a minimum due to bulking.

So please be kind but honest. Does this look like too much work or not enough.

Have already done day 1 and 2, I must say I have never had a leg pump like I did today, felt a little ill 3/4 of the way through but kept trucking on.

Cheers

[manwithav8]

anyone?

[1day]

looks all gud mate, but IMO 2mins is a fairly long rest between sets when ur doing the 8-12 reps, i thought long rests are more suited for the powerlifting with the lower reps etc? just my thoughts :wink:

[Luigi]

looks all gud mate, but IMO 2mins is a fairly long rest between sets when ur doing the 8-12 reps, i thought long rests are more suited for the powerlifting with the lower reps etc? just my thoughts :wink:

agreed, also on for example leg day - you have 24 sets, way too much imo.

[teamfatboy]

agreed, also on for example leg day - you have 24 sets, way too much imo.

Just looking at leg day, you've got Squats (quads/glutes), Leg extensions (quads-teardrop), Leg press (quads/glutes) and Lying leg curl (hamstrings) - so three quads (12 sets), one hams (four sets) - and then for Calves Leg press toe raise and Seated calf raise (eight sets).

I also see you hit calves again later in the week - was there a reason for that?

I'd have been perhaps more inclined to go three quads/ two hams/ one calves, and instead of calves with back, do abs then...

[trainharder]

hi if your starting a bulking phase i would drop the rep range down a little

aim to go as heavy as you can for a few sets of each with lower reps 12 for every set might be too high

but everyone is different id prefer to go 6 to 8 reps on heavy

also your shoulders id ditch front raises go for standing or seated lat raises for more width front raises are good but you want balanced shoulders and the front delts get a lot of work on chest day

and the bent over lat raise is good that you have.

like the others said maybe cut back one leg exersize go hard on the squats and give leg press a miss but do it every now and then.

[manwithav8]

Sorry guys I have no idea how to multi quote.

I am hitting calves twice a week because I have legs the width of a rake handle and have found my calves recover within two days. ( ex long distance runner) Oh and I just love the burn in the calves lol

I guess I could cut the rep ranges back and go heavier and drop out a few exercises. I have just finished a Push Pull that I was a four day a week routine which I was in the rep ranges of 6-8 for only 3 sets. I just felt I wasn't taxing the muscles enough with one exercise per muscle groupr per workout.

I like the idea of working a muscle group per day and want to feel I have definately done my quota for that day.

I am an ectomorph, I understand I could possibly doing too much but as I said, previously just concerntrating on compounds with low reps didn't make me feel it as much. My recovery was fairly quick.

This new routine is a scaled down version of Rich Gaspari's as I know I couldn't cope with his work load.

Maybe I should cut it down a little more..

[manwithav8]

hi if your starting a bulking phase i would drop the rep range down a little

aim to go as heavy as you can for a few sets of each with lower reps 12 for every set might be too high

but everyone is different id prefer to go 6 to 8 reps on heavy

also your shoulders id ditch front raises go for standing or seated lat raises for more width front raises are good but you want balanced shoulders and the front delts get a lot of work on chest day

and the bent over lat raise is good that you have.

like the others said maybe cut back one leg exersize go hard on the squats and give leg press a miss but do it every now and then.

I agree on the shoulders comment. I did the shoulder routine today and felt more benifit from the bent over lat raises than front. I will swap those out for standing side raise instead.

I'm also going to lower the rep ranges as you advised to but not sure I want to do away with to many of the exercises.

I know leg day looks rather daunting so perhaps do either squats or leg press but not both may save me from over training.

So far I haven't had the rest day between day 2 and day 3 but I feel great. I know I have done more work than my previouse routine but I am just hoping it isn't too much

[teamfatboy]

Can you talk about how intensely you train... how do you feel when you rack the bar after the last set of squats, for example?

If you leave with the feeling that there was more 'in the tank', then maybe you need to look at increasing either weights or rep numbers (weights for size, rep numbers for fat burning).

If, on the other hand, you just stand there looking around for a bucket...then the intensity's about right :shock: :nod:

[manwithav8]

Can you talk about how intensely you train... how do you feel when you rack the bar after the last set of squats, for example?

If you leave with the feeling that there was more 'in the tank', then maybe you need to look at increasing either weights or rep numbers (weights for size, rep numbers for fat burning).

If, on the other hand, you just stand there looking around for a bucket...then the intensity's about right :shock: :nod:

When I squat I often get light headed and can feel a little ill after each set, sometimes I feel like barfing with a couple reps to go. I push to the point were my rest between sets is just that, a rest needed not a flex in the mirror lol.

After legs yesterday I had to sit for 10 mins before walking out. There are stairs damn it lol