New to the forum - Can someone check my routine?

Firstly i want to say hello, Im new to the forum.

Ive been training for 1 year, but have not really got anywhere with regards to gains etc... From what ive been reading on the forum, i have come to the conclusion that over the last year i have been over training and pretty much wasting my time.

I have come up with a new routine, that i am going to stick to religiously over the next 3 months, Id be greatfull if people could check it over, change things etc...

My overall goal is to add mass. Ive got my diet up to scratch, its just my training routine that isnt.


MONDAY - Bench Press, Dips, Shoulder Press, Tricep Pulldowns
WEDNESDAY - Deadlifts, Lat Pulldowns (close grip), Dumbell Rows, Bicep Curls
FRIDAY - Squats, Calf Raises, Leg Press. ABS - Crunch, Hanging leg raises, Side bends.

Ive decided to use the Push/Pull/Legs routine, but as you can see i have adapted it a little. I am just a little confused on what rep range to use. Im thinking 3 sets of 8???

Like i said, i want to add size, and i was going to use the 5x5 range, but isnt that primeraly used for strength training?


I look forward to your replies,
Thanks,

Matt

Welcome mate!

I think your routine looks pretty good, I'd do legs on Weds though just so that you're fully(upper body)recovered and much more balanced out...but that's what I'd do anyway :)

sounds good mate i am on nearly the same routine push pull legs is fantastic, i did the 5x5 and my was lifting heavier but i really wanted size so i changed it to 3*8

Thanks for the replies guys.

Strikalite - That makes sense, Ill swap it round.

Smithy_6_7 - The rep side of things was what i wasnt sure on. I dont really want a workout just for strength, so im going to do 3x8 for 3 months, and then 5x5.

One question though, Do i stick with the same weight for all sets? Or shall i increase on each one?

musso24


Thanks for the replies guys.

Strikalite - That makes sense, Ill swap it round.

Smithy_6_7 - The rep side of things was what i wasnt sure on. I dont really want a workout just for strength, so im going to do 3x8 for 3 months, and then 5x5.

One question though, Do i stick with the same weight for all sets? Or shall i increase on each one?

Try to slowly increase the weight set by set if you can. It's how you progress and grow, you body needs a reason to grow - you may struggle to get 8 reps on the last set but if that becomes 5-6reps then no worries because you're pushing yourself.....keep the form good aswell!
 
You could keep the same weight and decrease your rest time inbetween sets, but I think I'd go with increasing weight set by set!

Welcome to Muscletalk!
 
 
You are pretty much on the mark with 3 sets of 8 reps.
 
 
Personally though i like to pyramid my reps/weights.....
 
Set 1 =  8 to 10 reps with 50kg
Set 2 =  6 to 8 reps with 55kg
Set 3 =  4 to 6 reps with 60kg
 
....and so on.
 
 
I find the rep range of 6 to 10 to be good as a mass builder. I'd focus on lifting hard and heavy for all sets (other than warm up).
 
The main reason i don't like doing the same number of reps every set is because i like to increase weight whenever possible. If you start off doing say 8 reps with 50kg for your first set, and can still do the same reps with that weight on your last set, then i'd say you could'nt of been working hard enough on the first set.
 
 
You mentioned your diet is in order, which is good. I will just highlight though, that when it comes to building up muscle mass this is very important.
The sayin 'eat big, get big' is so very very true. You need to be getting plenty of consistent nutrition to get those muscles growing.
 
 
 
 

Cheers guys.
I did the Pull part of the routine this morning, and to be honest i was rather sceptical about it, ie - lack of excercises etc... But f**K me, im feeling it already. Im that pumped i cant itch my back properly lol, and i had difficulty driving home. Its all good though. I am going to start a log and list my weights and reps etc...

Thanks for the help folks.