IMP: workout

C

chan

0
Age: 17
Height: 5' 10''
Weight: 165lbs

I have a pretty muscualr build and have been lifting weights for a while. Although I dont have any planned workout. I just go to the gym and do a little bit of this and a little bit of that. My goal is to gain muscle mass and look bigger. I am free to go to the gym 5 days a week (mon-fri). What type of workout do u recoomend and please break it down day by day.
 
chan said:
Age: 17
Height: 5' 10''
Weight: 165lbs

I have a pretty muscualr build and have been lifting weights for a while. Although I dont have any planned workout. I just go to the gym and do a little bit of this and a little bit of that. My goal is to gain muscle mass and look bigger. I am free to go to the gym 5 days a week (mon-fri). What type of workout do u recoomend and please break it down day by day.
Click to expand...

Full body workout or UL split.

for FBW

on M W F (all supersets are with ful rest)

M
Squat

superset:
Bench
Seated Row

superset:
Dip
Bent over Row

W
Deadlift

superset:
Shoulder Press
Pullup

superset:
Dip
Bentover Row

F
Superset:
Lunges
Step ups

superset
Incline chest press
Upright Row

superset:
Dip
Bentover Row

Feel free to vary the dips and bentover rows


Upper Lower split

M
SS:
Bench Press
Pullups

SS:
Shoulder Press
Seated Row

SS: Dips
Upright Row

Tu
Squats

Deadlifts

Lunges

Wednsday is a break.

Th
same as monday except do chest press instead of bench press

Fri
same as tuesday except do step ups or bulgarian split squats instead of lunges.



Sets, reps and break time can be changed every workout. for isntance, 3x10 then 4x8.

There ya go. I'm sure if someone has something to add, correct, or improve upon, they will.
 
chan said:
isn't it beter to do alot of weight and less reps (around 6) if you want to get bigger??
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strength is generally 1-5

size is generally 8-12

endurance... well who cares?

important difference is that I would allow for FULL rest during strength workouts. For size I would work in an exhausted state from the last set. maybe 60 second break instead of 2 minutes.
 
superset:
Bench
Seated Row

when u write that does that mean i do bench press and then right away i do seated rows adn then take a break and then repeat 2 more times

im sorry if im bugging you....i just wanna get everything down and understand it

and wats the difference between chest press and bench press?
 
Last edited:
chan said:
superset:
Bench
Seated Row

when u write that does that mean i do bench press and then right away i do seated rows adn then take a break and then repeat 2 more times

im sorry if im bugging you....i just wanna get everything down and understand it
Click to expand...

it's no problem, if I was being bugged, I just wouldn't respond.

I said that all supersets are with full rest, though I suppose for a hypertrophy workout you don't need to.

Play around with it. You can do it how you want to, or you can do it bench, break, row, break, bench, break, etc.

NROL hypertrophy workout has me all over the place with 3x15 4x8 5x5. Get New Rules of Lifting if you have some extra cash, it is a very helpful book.

But for now, maybe you can just play around with the sets, 3x12 and 4x8, 3x12 gets 60 seconds break and 4x8 gets 90 or something like that.
 
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