Heyeveryone, I've been using this routine for the last 2 months now and I have seedecent gains in strength and size. What I’m wondering is – Are there any thoughtsto improve the split for better gains?
Lifting solid for 5 years
Monday – Back and Bi
Pull up 3x8
Chin up 3x8
Lying T bar Row 3x6
DB row 3x8
Full range lat pull down 3x12
Wide grip pull down 3x8
Preacher curl 3x8
Concentration curl 3x8
Wednesday – Chest and Tri
BB Bench Press 3x6
Decline DB Bench Press 3x8
Incline BB Press 3x8
Cable Cross 3x10
Push downs 3x8
Reverse grip push downs 3x8
Friday – Legs shoulders upper back
Dead lift 3x5
Seated calfraise 3x15
Standing calfraise 3x10
DB shoulderpress 3x6
BB Shoulderpress 3x6
DB frontraise / super set side raise 3x10
At the moment i'm running SD at 30 a day for 3 wks over lapped into Epi at 30 for 4 weeks for a 6 week cycle.
Calories are around 2500 - 250g protein - 250g carbs - 60g fat.
I've put some girth around my waiste but my back has all but exploded in size, my pecs not so much. Any help would be great... I've been a thread stalker for a while now and a rare poster ... so be gentle.
eat more food
Actually I just started looking into DC training and I plan to switch to it after my cycle ... How much more would you consider I eat ... I'm already turning into a great big fat ass.
No i'm not set into what I eat at all - I normally eat about 1900 calories a day but I have not been gaining any size at all so I upped it to 2500 for 4 months and I have gotten alot bigger and alot stronger - but also i'm gaining fat like crazy as well, abs are completely gone and I have a ton of back fat now. So I'm not to worried about it I just want to make sure that I'm gaining proper strength with all this fat so when i cut I'm not back to where I was before I upped my caloires.
take a look at your macro breakdown
2500 cals doesn't seem like a lot. have you calculated your BMR correctly?
just be sure that you're consistently adding weight to the bar
2500 and you weigh 189lbs i calculated that my body needs 4000 odd calories if i want to gain i know that everyone is different but i stuck to the general rules done the math and that what i got so if it works for the majority it should work for me im also about 5,8. I know i can push the boat out to 178lbs before i see significant definition loss in my abs.