please assess my upper lower routine need help!

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    lew dog's Avatar
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    Trying to gain mainly mass with strength increase too. What I want to know is ....

    A: SHOULD I ADD SOME PULLOVERS AND FLYES?

    B: WOULD A 3 DAY PER WEEK ROUTINE BE MORE BENEFICIAL THAN 4?

    C: IS THIS ROUTINE BULL**** OR LOOK FAIRLY SOLID?


    MON: Upper mass

    Incline DB press 2 x 10
    Bent over rows 3 x 10
    Seated DB press 2 x 10
    Weighted dips 2 x 10
    Pull ups 1 x 10
    Bicep curls 2 x 12
    Lateral raise 2 x 10

    ______________________________ ___
    WED: Lower mass

    Squat 3 x 8-10
    Leg press 2 x 10
    Good mornings 2 x 8
    Calves 2 x 15
    Abs x 2


    ______________________________ ___
    FRI: Upper strength

    Overhead BB press 2 x 6
    Bench press 3 x 5
    Pull ups/ pull downs 4 x 6
    Seated cable rows 1 x 6
    Seated tricep extensions 2 x 8
    Shrugs 2 x 7

    ______________________________ ___
    SUN: Lower strength

    Deadlift 3 x 5
    Leg press 2 x 5
    Calves 3 x 8
    Abs x 2



    MON: Upper mass

    Overhead BB press 2 x 10
    Bench press 3 x 10
    Pull ups/ pull downs 3 x 10
    Seated cable rows 1 x 10-12
    Seated tricep extensions 1-2 x 12
    Shrugs 2 x 12

    ______________________________ ___
    WED: Lower mass

    Deadlift variant 3 x 8-10
    Leg press 2 x 10
    Calves 3 x 12 - 15
    Abs x 2


    ______________________________ ___
    FRI: Upper strength

    Incline DB press 2 x 5
    Bent over rows 3 x 5
    Seated DB press 2 x 7
    Weighted dips 2 x 6
    Pull ups / pull downs 1 x 6
    Bicep curls 2 x 7
    Lateral raise 2 x 7

    ______________________________ ___
    SUN: Lower strength

    Squat 3 x 5
    Leg press 2 x 5
    Good mornings 2 x 8
    Calves 2 x 10
    Abs x 2


    Repeat.

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    C'mon someone ?
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    What are your stats?
    Age
    Height
    Weight
    How long you been training?
    Diet?
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    Quote Originally Posted by hossjob View Post
    What are your stats?
    Age
    Height
    Weight
    How long you been training?
    Diet?
    Nearly 22 , hargainer, office job, cardio once a week only, close to 13 stone, 6'1, unknown body fat %, very vaguely see abs if tensing, diet about 200 protein, roughly 2800 calories a day.

    Dont see why thats necessary though, all im asking mainly if the set up looks good ... ?
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    Jesus, anybody?
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    It's really going to boil down to effort, intensity, consistency, and proper form. If you do all of those you'll see decent gains regardless.
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    Increase pulling work on upper body days. Rotate between metabolic/neural days. in other words

    Upper mass
    lower strength
    off
    upper strength
    lower mass
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    first of all, i see you doing so few sets for mass.. i would recommend alternating your routine so that you do at least 5 sets for each exercise and reps between 8-12 for the first two days and then increasing the amount of protein you take after each exercise. remember , pushing weight is only 20% of mass gain, the rest comes from eating the right amount of food.
    Discover how to double your gains without putting twice the effort.
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    my program would be like this

    MON: Upper mass
    Pull ups 4 x 10
    Incline DB press 5 x 8
    Bent over rows 5 x 10
    Seated DB press 5 x 8
    Weighted dips 5 x 10
    Lateral raise 5 x 10




    ______________________________ ___
    WED: Lower mass

    Squat 3 x 8-10
    Leg press 2 x 10
    Good mornings 2 x 8
    Calves 2 x 15
    Abs x 2


    ______________________________ ___
    FRI: Upper strength

    Overhead BB press 5 x 6
    Bench press 5 x 6
    Pull ups/ pull downs 5 x 6
    Seated cable rows 5 x 8
    Bicep curls 5 x 8
    Seated tricep extensions 5 x 8
    Shrugs 5 x 10

    ______________________________ ___
    SUN: Lower strength

    Deadlift 5 x 10
    Leg press 5 x 13
    Calves 5 x 20
    Abs x 2


    i would do this program for 3 months and then alternate the program again.
    Discover how to double your gains without putting twice the effort.
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    Come to think of it, I have a few more concerns about your training routine. First up do you have a training partner? Because from your training timetable it seems like you lack one (I stand corrected). A training partner will keep you on schedule plus it helps to have a partner who is slightly more experienced than you are so that you can be in tandem and grow. Second; you failed to mention how long you have been training.

    I need this to better advice you on how to know how to work with your body. Third; what are your strong points? I need this to help your structure your timetable because most people start up with too many exercises for the upper body or too much cardio and wonder why they are not gaining mass. (posting your pics would help)

    For example if you already have a naturally athletic physique your training routine must be different from that of a lean or overweight trainer.
    Discover how to double your gains without putting twice the effort.
    http://howtobuildmusclein32.com/
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    Quote Originally Posted by babjizzle View Post

    ______________________________ ___
    SUN: Lower strength

    Deadlift 5 x 10
    Leg press 5 x 13
    Calves 5 x 20
    Abs x 2


    i would do this program for 3 months and then alternate the program again.
    I think deadlifts are such a technical movement that they should not be done for reps over 6. Also, reps above 6 are more geared to developing hypertrophy versus strength gains. A more suitable option would be reps in the 2-5 range on the dead lifts, and then some unilateral lower body work, such as split squat, RFE split squat, travelling lunges, etc.
  

  
 

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