My Routine Here

[Chicks Just Dig Me]

Here is the routine I've been using for the past couple of weeks. I've been researching and I also been eating pretty well (fitday.com) and have been recording my progress. I eat about 3,000 calories a day and around 130g of protein (I need to increase that because my weight is 150).

Height: 5'9
Weight: 150
Sports: Soccer, Bowling, Tennis
Run and pretty active
Whey protein and leukic

Now, I lift for endurance (high reps, low weight) and strength (low reps, heavy weight) with good form. I get compliments from older guys at the gym saying I have the potential to be big because I am very lean and everything.

ENDURANCE:
Monday-10, 8, 6, 4, 2 reps of everything with the weight getting heavier a little as the reps decrease
Bench Press
Incline Bench
Hammer
Tricep Pull Down
Military Press (Standing)
Curling Bar (Sitting)
Triceps with Dumbells

Tuesday-same reps
Squats
Deadlift
Leg Lifts
Leg Outs (Sitting down and you push the weight out as far as you
can)
Cleans
Running/Bike

Wednesday-same reps
Dumbell Press
Hammer Bench
Military Press (Sitting)
Dumbell Curls (alternating hands)
Cables
Tricep Pull Down

Thursday-same reps
Dumbell Squat
Leg Outs
Cleans
Leg Lifts (Laying Down)
Some excercise where you lay at an angle and the weight comes on
your whole body and you push up? Maybe like a squat by laying
down.
Running

Friday-same as Monday

Sat/Sunday-off to give my body 2 days to recover

*Now thats 1 week, then the next week I'll do real heavy weight with reps of 5,3,1 and go as heasy as I can. I'll do about the same excercises and instead of lifting a little lighter, I'll go real heavy to give my body a "toss up". So that is my routine. Like I said I eat about 3,000 calories a day, I can and should go better in getting more rest, but I am real dedictated to lifting and make some new pals along the way as you see the same ppl there everyday.

Advice, Tips, Feedback is accepted! Thanks.

 

[Warboss Alex]

For endurance and general fitness it looks okay (basically any kind of 'circuit' training is good for that), for strength it's pretty bad.. and since when did being lean give anyone the potential of getting big or not? Most extreme hardgainers are really lean.. lol.

If fitness and endurance are your goals, keep with any sort of mod-high volume routine with minimal rest periods (the weight you use will be compromised but the load is insignificant here) - for strength I'd train very differently.

 

[Chicks Just Dig Me]

How would you go about strength? Any good advice for the strength part? Well I am doing endurance this week, so I am glad at least that looks good. I wanna be very big, but I don't want to lose stamina very easy, therefore I am doing the split between very heavy weight and weight I am comfortable with in alteration. Well, what he meant was that I am very lean and I look very muscular. And that I have very little fat to lose, so I don't really need to cut, like some people, I can just bulk up and everything. Any strength advice since my endurance routine with light weight and high reps looks good? What about the excercises I am doing--they the main ones??

Quick question-Leukic says to take 6 pills before every workout and its a month supply. Does that mean I take it on my days off because if I don't, it'll last about 1 month and a half?

Thanks

 

[shaunuk]

Well strength training, all exceptions and special techniques aside, is mainly about pounding out heavy weights (heavy for you) on all the core exercises with the main goal of increasing these weights you are lifting over time. Often the increases aren't linear, but your aim is to make progress, i.e. being able to lift heavier weights because you're getting stronger.

You're doing all the good exercises, squats, deadlifts, bench, shoulder press, except for an upper back exercise like chinups or rows which you look to be missing.

So if you're wanting strength and size you probably wanna cut down the volume a bit and focus more on going heavy than lighter work, like..

Monday - legs
---
Squats 3x5
Pullthroughs 3x10 / Goodmornings 3x10
Calf raises 3x15

Wednesday - chest
---
Incline bench press 3x5
Dips 3x8
Military press 2x6
Skullcrushers 2x8

Friday - back
---
Deadlifts 3x5
Rows/chinups/pulldowns 3x6
Curls 3x10

Or something..

-shaun

 

[Chicks Just Dig Me]

Okay thanks. As I eat more and more, I feel like my fat intake is getting higher than it normally is. Why I think this? Is because as you eat more and more calories, of course the fat intake is gonna increase. Is 1g of protein for my body weight going to help me also. I have a little trouble even eating 150g of protein a day, so 2g will be very challenging for me. With my routine, and I'll change the strength part like you said, and focus on that more...will I see results? Like I said, I go to the gym 5 times a week, 90 minutes on arm days (2 of my buddies) and 60 minutes on leg days (2 of my buddies) should I be seeing results? I've been lifting for 2 weeks and I have increased 5 pounds thus far and it looks like people are noticing my arms bulge out a little more.

Also, I wanna be bigger and bulkier, so is that why I should focus on the heavy sets more? Of course still keeping with the endurance also once a week for every few weeks...

 

[Omen]

Okay thanks. As I eat more and more, I feel like my fat intake is getting higher than it normally is. Why I think this? Is because as you eat more and more calories, of course the fat intake is gonna increase. Is 1g of protein for my body weight going to help me also. I have a little trouble even eating 150g of protein a day, so 2g will be very challenging for me. With my routine, and I'll change the strength part like you said, and focus on that more...will I see results? Like I said, I go to the gym 5 times a week, 90 minutes on arm days (2 of my buddies) and 60 minutes on leg days (2 of my buddies) should I be seeing results? I've been lifting for 2 weeks and I have increased 5 pounds thus far and it looks like people are noticing my arms bulge out a little more.

Also, I wanna be bigger and bulkier, so is that why I should focus on the heavy sets more? Of course still keeping with the endurance also once a week for every few weeks...

Post your diet for me. I want to see what you eat in the course of a day or so.

 

[Chicks Just Dig Me]

Last 3 days, I am getting better with this-

CAL FAT CARB PRO
Totals 2312 62 330 115
Totals 3230 125 354 180
Totals 3854 123 522 166

 

[mrRuckus]

500 carbs? Your mom needs to keep the bag of sugar on a higher shelf.