Thinking about a new routine...

[Rampage1]

I have been doing a 4 day split for this past 2 months and made good gains but think I might switch it up a little. Here is what I am thinking of doing, any feedback would be appreciated

Week 1:

Monday: Flat Bench x 3, Pullups x 3, Incline Curls x 3 (A)

Wed: Deadlifts x 3, Dumbell Presses x 3, Lat and Front raises x 2, Skulls x 3 (B)

Fri: Decline x 3, Chinups x 3 (C)

Week 2:

Monday: workout B
Wed: A
Friday:B

I know you will say there is a lack of leg work but I have been medically advised not to do heavy squats from my physio as I have two very bad knees that have been injured through sports. Instead I do physio on my legs such as single legged squats which helps them stay defined.

 

[EFFORT]

What is your overall goal?

 

[Rampage1]

To add 15lbs of lean muscle in the next year!

 

[EFFORT]

5/3/1 Boring but big template for routine......post your diet up

 

[Rampage1]

when you say 5/3/1 you mean thats the rep scheme to use for each respective set??

Diet is different every day because i live at home and out of my home fridge but I get between 250-300 g protein per day and cut carbs off after 7 or 8

 

[EFFORT]

Follow this and use the strength template with the 5x10 @ 50% accessory work

http://forum.bodybuilding.com/showthread.php?t=112382761


In terms of putting on the mass it'll be a function of your diet and how accurate you can be with it. Treat your diet like a separate routine for each training cycle. Have exact macros counted out and planned ahead of time for your goal (just like you would for sets/ reps/weights with your lifting routine)... Have a predetermined time limit for the particular diet. Have a way of evaluating progress. Most guys just throw together some diet with no idea of what its supposed to accomplish. Its very undefined, lots of estimations (that are WAY OFF) and they can't even tell if its working. It would be similar to someone deciding they want to lift weights and just going in a gym and doing random lifts with no strategically planned program or method.

I'd recommend everyone follow a carb cycling approach, its easy to track and make adjustments to, check it out

http://www.tmuscle.com/free_online_...e_nutrition/a_beginners_guide_to_carb_cycling