Time to change my routine. advice needed

S

Shaggy

0
I'm 20, 160lbs of lean-ness...hah. I want to bulk up, maybe gain 10 lbs of muscle, get a little bigger in all areas.

ANyways I've been working out like a horse the past couple months, but also up until recently I was doing 20-30 mins of cardio per workout day as well. (working out 4-5 days a week)

I've basically been doing 3 different type of workout days and then just rotated them around.

chest-tri's
back-bi's-shoulders
legs

then abs every other day.

So for example one week could look like
Mon - chest-tri's
teus - back-bi's-shoulders
wed - legs
thurs - chest-tris
fri - back-bi's-shoulders

etc.

I want to change it up a little bit, I've been working out really well as of late, pushing the limit, doing usually 4 sets of 8-15 reps. as the first set has been a 'warm up' set, of a low weight around 15 times. then the next 3 sets upping the weights and going to near if not muscle failure, which lays between 8-15 reps.

Anyways the thing I'm looking for from you guys is what body parts I should be working out on what days, as I feel doing my tri's then bi's is a little too much for me arms back to back days. Is it ok to do them back to back days?

since I'm working out 5 days a week should it be more something like
mon -chest
tues -biceps
wed -back/shoulders
thurs -legs
fri -triceps

and then abs every other day? I'm kinda confused basically, I need some advice from you guys.



also, I'm taking protine shakes with some creatine inside it, I'm also thinking of getting some general health/nutrition bars to eat throughout the day. Any tips on that as well?
 
Shaggy,

Try to focus on LARGE muscle groups.
example:
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Bi/Tri

or

Monday - Chest
Tuesday - Back
Wednesday - rest (HIIT or other activity)
Thursday - Legs/bis
Friday - Shoulders/tris [or rest on Friday]
Saturday - rest (HIIT or other activity.) [if you rest on Friday do that workout here]
Sunday - rest. completely off

I wouldn't dedicate a full day to bis and/or tris alone. Arms really don't need a lot of extra direct work. They are being indirectly worked on most other upper body exercises.

Protein and creatine supplemenation is good. Have you logged your diet to see how much extra protein you really need? Watch for hidden carbs in "energy" or "health" bars. Use them sparingly. Biotest just re released their protein bars. If you've got a little extra cash for supps they seem to be really good.

In health,
DM
 
Thanks for the advice.

HIIT...high intensity interval training..
basically another form of high cardio eh?

I havn't logged my diet...as it highly varies from day to day...being a College student and all, though I'm trying to get away from that excuse.

Now I got to find a full set of workouts to do for each major muscle group to make my workouts more thorough and longer.
 
keeping a food diary is very very useful, it allows u to analyse exactly what u eat and helps u to plan and think about it...very useful dude, try it...

I keep the food diary on the reverse side of my weights training tally sheet.
 
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