3-day split routine. (evaluate?)

[int3l]

3 day split.

Monday: Chest / Back (4 sets, reps at: 12, 8, 5, 5 – increasing weight)

Incline Bench
Flat Bench
Dips

Pull-ups (The most I can do on the pull-up is 5 so I just try to do as many as I can each week on this as I possibly can, then go do lat pull-downs) 4 sets, rep range of 5-12 (12 and 8 reps on the lat pull downs, until I can do 12 full pull-ups)

Front Lateral Pull down
Seated rows
Incline Row

Wednesday: Shoulders / Legs (4 sets, reps at: 12, 8, 5, 5 – increasing weight)

Squats
Hack squats
Calf rises? (The ones where you work the calf muscles by getting on your toes)

Smith shoulder press
Dumbbell Shoulder Press
Upright Row
Dumbbell rear lateral raise

Friday Core / abs

Dead-lift

*now I need some good overall core / abs workout here…*
*rest times are between 60-90 seconds, i try to alternate, should i not do this?*
***********************************
This is what i've kind of been doing for the past month or so after i left the Total Body Workout. It'd be great if some of you guys could suggest some more exercises or tell me what to switch in and/or out. Just wanting some help to make this 3 day split work. (Hi Warboss Alex, lol...)

Oh and in regards to eating i get maybe 4 meals in, i'll increase it but i need to know, are we speaking of 6 normal meal sizes or 6 meals that are of a smaller quantity each time?

anyway thanks~

 

[Drum&Bass]

What are you trying to do ??

 

[EFFORT]

I'm assuming your looking to gain muscle and lose fat like the majority of people here. If thats your goal then search for the post "where to start" and plug away

 

[int3l]

hahah shiet. i'm such a douche <3 this site.

 

[Warboss Alex]

to gain weight, 6 large meals a day

Check Where To Start as Effort said

 

[int3l]

yeah just read the sticky again.
okay, and you're sure that if i choose just 1 of those programs, stick to it like a fat boy on cake (warm-ups are up to me correct?) and eat ... 4, i'll try 6 but come on 6 huge meals?! anyway eat at least 4 meals (with lots of protein, like 5-6 eggs a day - too much and i swear i want to puke) a day i wont add fat but will gain lean good looking muscle over a 11 week period?

(btw, im already eating/drinking a piece or fruit/water in the morning 10-20minutes before my before breakfast cardio - jog/walk for 30minutes) I'm still allowed to do this for more fat loss right? i'm not too concerned if the muscle isn't added that quickly, i more want to reduce bodyfat to make the added muscle look good. (like a black ghetto guy - like honestly why are black people (no racism intended) so bloody buff and cut up.)

 

[Warboss Alex]

(like a black ghetto guy - like honestly why are black people (no racism intended) so bloody buff and cut up.)

genetics

Just choose a program, start a workout/food log and quit thinking. Don't 'expect' results without putting in the work.. you get out what you put in

 

[int3l]

will do. Oh clarify one thing for me, when you say weight gain you mean loss of fat addition of lean muscle right.

edit: it's just that stupid oh no! i'm going to get too big! mentality. like honestly i know it's not like that but argh, you can't help but wonder if you're eating that much everyday how much of it is actually being used to create bigger muscles? taken into consideration the type of body i want (Definitely not the body of a Mr. Olympia, more like an 300 actor/model -pic was posted here actually...) would be considered small by you guys anyway. plus i'm 5'7 - thus somewhat shorter then most..

 

[Quagmire911]

Eating six meals instead of four will give a greater metabolism boost and lead to more fat loss. I'd like to add if you are having four meals the overall calories should be roughly the same as when your having six.

Quagmire

 

[Warboss Alex]

will do. Oh clarify one thing for me, when you say weight gain you mean loss of fat addition of lean muscle right

no, I mean weight gain which will be either muscle, or fat+muscle. if you want to lose fat while gaining then you need to very precise with what you eat and how many times a day you eat.

and dude, you will not get to 300lbs overnight. few people in the world have the genetics to get that big. but either lose the "I'm gonna get fat" mentality or stay small, your choice. you won't get fat if you do things right

 

[int3l]

yeah i want to do things right. That sticky you had up before says what things i should eat to lose fat / gain muscle right?

cause i mean apart from the morning cardio, i don't really have much other fat burning stuff, minus the gym.

 

[BluEyes]

Caloric deficit, green tea.... blood and sweat from hauling ass in the gym.

 

[Warboss Alex]

yeah i want to do things right. That sticky you had up before says what things i should eat to lose fat / gain muscle right?

cause i mean apart from the morning cardio, i don't really have much other fat burning stuff, minus the gym.

no, I never said what things exactly you should eat as it will vary from individual to individual, I gave the general guidelines

if you are eating a calorie surplus to gain weight then you must be meticulous with your morning cardio to ensure you gain little to no fat.

also add in green tea as BluEyes said - the only calorie deficit you will have is in the morning with your cardio.

I would post your stats, diet, workouts etc in a thread so we can monitor it

 

[int3l]

good idea. i'll make a new thread with all my new maxes. (this week) using one of the workouts effort has stickied (or maybe ripptoes - my friends actually using ripp, i'll ask him what he thinks of it) and yeah it'll be sweat. Hey thanks guys.