Need a new workout!

T

tmalik70

0
Hey,

Thanks to this forum I built up my first workout program 6-8 weeks ago. I started off at 21kg and have moved most of my excersises up to 28 kg. Shoulder/Milatary are still suck on 21kg though! Anyway this was my old routine,

Tuesday

Pull ups - 3 Sets
shoulder press - 3 sets
Squats - 3 sets
Bench press - 3 sets
Stiff leg deadlifts - 3 sets
calf raises - 3 Sets
Crunches - 50

Thursday

Pull ups - 3 Sets
Squats - 3 sets
Incline press - 3 sets
Barbell rows - 3 sets
Stiff leg deadlifts - 3 sets
Shrugs - 3 Sets
Crunches - 50


Saturday

Bench press - 3 sets
Squats - 3 sets
Shoulder press - 3 sets
Barbell rows - 3 sets
Stiff leg deadlifts - 3 sets
Wrist Curls - 3 Sets
Crunches - 50

Other then crunches I have done 3x8 for all excersises.

Anyway my aim is to get bigger, I've looked through the diet part of this forum and have figured out I need to be eating alot more calories and try and eat as much protien as possible so I'm looking for workout help here.

I'm 5'11 and weigh 68kg which is around 150lbs. I wanna get to around 180lbs but know it'll take time.

The main purpose of this topic is to get a new workout routine as the current one isn't helping me as much as I think it should. I've got a few questions,

1) Should I change the set/rep? I'm thinking of switching to something like 3x6 because it will let me lift bigger weights which should help me get bigger.

2) What can I do to change my current workout plan to help me improve. I've read I should change it around after 6 weeks so if someone could help me create a new one based on the old one it would be real helpful.

3) I'm doing 50 crunches every workout. Would it be better to do 20 or so weighted crunches or 50 normal ones? Also on the 3 days I workout, should I do 2 days with crunches and another with something like planks?

Hopefully someone can help me,

Thanks!
 
I don't like bumping my own topic but I really need some help quick as I wanna have a new workout for next week so if anyone can help it would be great!

Thanks!
 
It seems like you have a decent full body workout put together. Maybe you should try some periodization of your reps and sets... i.e. rotate between 5 sets of 5, 4 sets of 10, and 3 sets of 12-15...

Although i'm not for or against upper/lower body splits, it might in this case help to steer away from full body to see some growth. if you can manage 4 workouts a week, try to split upper and lower body workouts. just make sure you allow yourself time to recover between workouts. You can lift two days in a row, but make sure you take off at least one day before of rest before you lift again.

Just some thoughts...
 
you can grow on fullbody too, actually, many advice fullbody for size, and rather upper/lower or push/pull for strenght.
 
Karky said:
you can grow on fullbody too, actually, many advice fullbody for size, and rather upper/lower or push/pull for strenght.
Click to expand...

I agree 100%... it was just a suggestion. I actually prefer full body over splits, but results vary person to person...
 
Thanks for the replies. I'm thinking of sticking with the full body for now.

Are the excersises that I'm doing good enough to stick with? If they are I may just increase the weight and change the rep range. Skian, The reps you've listed are a little high. Aren't they supposed to be low reps to gain mass as in 6-10 reps?

Also could anyone help me on the crunches question? I'm starting to see my abs so I wanna continue with the right diet and wanna know if less weighted crunches are better then higher non-weighted crunches?

Thanks
 
Thanks. I'll replace the normal 50 crunches with 3x15 weighted crunches.

Also the main thing I wanna know, should I change to 3x6 from 3x8. I wanna gain mass so I'm thinking with that I'd be able to lift heavier weights. Would 3x6 be better at gaining mass that 3x8?

Also the excersises that I'm doing at the moment, should I find a few new ones to replace the current ones or should I keep them the same. I've read that you should change every 6 weeks!

Thanks for all your help, it is really appreciated!
 
Thanks for the link. I looked through it and it helped a lot so I tried to create my own workout plan but as a newb I didn't understand it all. I've managed to create my 1st week of excersises. Here it is,

Week 1

Tuesday

Chest: Flat Bench Press
Back: Pull Ups
Deltoids: Seated Military Press
Quads: Full BB Squat
L.Back: Stiff Legged Deadlifts
Calves: Standing Calf Raises

Thursday

Chest: Incline Bench Press
Back: Bent Over BB rows
Deltoids: Standing Military Press
Quads: Hack BB Squat
L.Back: Stiff Legged BB Good Morning
Bicep: Bicep Curls

Saturday

Chest: Flat DB Bench Press or Dips
Back: Incline Bench Pull or Reverse Bent over BB rows
Deltoids: Seated DB Military Press or Clean and Press
Quads: Front BB Squat
L.Back: Sumo Style Deadlifts
Hamstrings: Lying Leg Curls

Now I'm confused. I can't seem to pair excersises together for the second week so if someone could do that I'd be really grateful.

Secondly, this should keep me going for the first 2 weeks. I've then read I've gotta change the excersises. Does that mean I'll have to introduce 3 brand new excersises for each muscle every 2 weeks till the end? If so that's a bit much as I struggled to get all these different excersises. Or does it mean I should switch the excersises around so instead of doing the Front BB squat on Saturday I could do it on Monday and vice versa?

And Finally a few of the excersises I've listed have "or" next to it. This is because I didn't know if switching from barbell to dumbbell constituted an excersise change?

This plan looks great and I wanna start it this Tuesday so hopefully I can get some answers quick.

Thanks!
 
tmalik70 said:
Tuesday

Quads: Full BB Squat
L.Back: Stiff Legged Deadlifts
Back: Pull Ups
Chest: Flat Bench Press
Deltoids: Seated Military Press
Calves: Standing Calf Raises

Thursday

Quads: Hack BB Squat
L.Back: Stiff Legged BB Good Morning
Back: Bent Over BB rows
Chest: Incline Bench Press
Deltoids: Standing Military Press
Bicep: Bicep Curls

Saturday

Quads: Front BB Squat
L.Back: Romanian Deadlifts
Back: Pull-Ups
Chest: Flat DB Bench Press
Deltoids: Seated DB Military Press or Clean and Press
Triceps: Dips
Click to expand...

Switched it to the right order along with changing a few of the exercises.

You can stick with pretty much the same exercises, maybe switching up between dumbell and barbell, its really up to you.
 
Thanks for that. It helped ALOT!

If you don't mind, could you pair up the excersises so I can see what to do for week 2. Don't know how to pair them up so if you could do that ones I should be able to do the rest myself. Also on Saturday, which excersises should I do, Seated DB Military Press or Clean and Press?

Thanks!
 
The parameters change pretty frequently, so switching up movements isn't as important as if you were doing a strict setup each workout. If that was the case, then yes...you'd want to work different movements in (ala Westside).

By the way, the clean and press is more of a lower back/upper back/shoulder movement.

Anyway, your best bet would just be to go through the exercises listed and pick a different one for each day. When you hit the last one listed, start at the beginning. Or just pick 3 that you're going to rotate. Ex: chest-bench, inc db press, dips...rinse and repeat

Week 2 might look like this-
chest:inc db press, dips, flat db press
upper back:chest supported row, 1 arm db row, chins
lower back/hips:power cleans, RDL, GM
delts:db press, push press, military press
Quads:bb hack squat, front squat, zercher squat

Biceps and triceps it doesn't really matter...just work 'em when you have time.
 
What about crunches? I usually hit them at the end of each workout so should I do them then or on my days off? I treat them like any other muscle so don't know if it should be done during this workout!
 
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