Moonshine3
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I'd like some advice on the current lifting routine I've been following. I've lifted for a few years on and off but it has always been precaution lifting for sports, I've never really lifted heavy or done compound lifts until recently. Now I am trying to add substantial strength and size and am taking lifting and eating very seriously. My goal is to put on as much muscle and strength as possible in the long run. Of course I know it will be a long process which I am looking forward to. So far I have added upwards of 30 lbs since the end of the past summer. Some of this is fat, I had no idea what I was doing diet wise and like an idiot lived off mcd's and simple carbs. However although my knowledge of lifting was still limited it was improved somewhat by lifting with my teamates so a good portion of the weight is muscle as well.
My current stats...
20yrs
190lbs
6'4"
BF 16-17% (Based of waist measurement and weight)
I'm eating 4000 calories daily, getting plenty of protein and diets pretty clean. I just started counting cals and was losing weight off 3500 so I upped it to 4000. May have to up it again, time will tell. Also I'm trying intermittent fasting, getting all my calories in a 6 hr time window. Is this a waste for me to do since I'm trying to gain weight? What do you guys think about IF?
BB Bench: 190lbs
Dead: 255
Squat:215
These are all slightly lower then my 1RM but I don't have a legit rack yet so I don't feel like getting stuck under the bar on bench and squats and for deads I just haven't really pushed it. I figure I'll get true 1RM's when I build a rack in a week or so (I'm lifting in my shed) I'm gaining strength pretty quickly so I'm hoping these will go up. I don't know if the lifts matter or not but I put em anyways. And yeah I know I'm weak, that's what liftings for.
Routine:
Chest/Triceps
Bb bench
Decline bb bench
Incline bb bench
Close grip bb bench
Dips
Legs/Shoulders
Squats
Ham glute raises
Standing calf raises
Military bb press
Rear delt flys
Upright rows or shrugs
Back/Bicep
chinups wide/narrow grip
Deadlifts
Bent over bb rows
Bent over longbar rows
Bb curls
Bb forearm curls (holding behind back)
Everything is 3-4 sets. 1st set 10-12 reps, 2nd set 4-6 reps, 3rd 8-10, 4th 8-12. Doesn't always turn out this way but that's what I go for, stopping 1 or 2 reps before failure, sometimes hitting failure last set. Is this a good rep setup (for strength and size)?
I do this 3 days on, 1 day off. Is lifting almost 6 days a week too much or is this alright? For natural btw.
Am I missing any vital lifts? I Don't have access to db's just bb for now.
Finally am I wasting my time as a semi-beginner doing a split like this? Should I be doing a full body workout or an upper/lower split instead? Also I like lifting almost everyday, I don't like off days as it is.
Any advice or suggestions would be greatly appreciated. I just want to make sure I'm not hindering progress in any way.
My current stats...
20yrs
190lbs
6'4"
BF 16-17% (Based of waist measurement and weight)
I'm eating 4000 calories daily, getting plenty of protein and diets pretty clean. I just started counting cals and was losing weight off 3500 so I upped it to 4000. May have to up it again, time will tell. Also I'm trying intermittent fasting, getting all my calories in a 6 hr time window. Is this a waste for me to do since I'm trying to gain weight? What do you guys think about IF?
BB Bench: 190lbs
Dead: 255
Squat:215
These are all slightly lower then my 1RM but I don't have a legit rack yet so I don't feel like getting stuck under the bar on bench and squats and for deads I just haven't really pushed it. I figure I'll get true 1RM's when I build a rack in a week or so (I'm lifting in my shed) I'm gaining strength pretty quickly so I'm hoping these will go up. I don't know if the lifts matter or not but I put em anyways. And yeah I know I'm weak, that's what liftings for.
Routine:
Chest/Triceps
Bb bench
Decline bb bench
Incline bb bench
Close grip bb bench
Dips
Legs/Shoulders
Squats
Ham glute raises
Standing calf raises
Military bb press
Rear delt flys
Upright rows or shrugs
Back/Bicep
chinups wide/narrow grip
Deadlifts
Bent over bb rows
Bent over longbar rows
Bb curls
Bb forearm curls (holding behind back)
Everything is 3-4 sets. 1st set 10-12 reps, 2nd set 4-6 reps, 3rd 8-10, 4th 8-12. Doesn't always turn out this way but that's what I go for, stopping 1 or 2 reps before failure, sometimes hitting failure last set. Is this a good rep setup (for strength and size)?
I do this 3 days on, 1 day off. Is lifting almost 6 days a week too much or is this alright? For natural btw.
Am I missing any vital lifts? I Don't have access to db's just bb for now.
Finally am I wasting my time as a semi-beginner doing a split like this? Should I be doing a full body workout or an upper/lower split instead? Also I like lifting almost everyday, I don't like off days as it is.
Any advice or suggestions would be greatly appreciated. I just want to make sure I'm not hindering progress in any way.