new training routine :)

ive recently been doing the stronglifts 5x5 training programme but i lose my job at christmas so will have all the time to train next year im looking at going back to isolation work i used to train like
 
mon-chest
tues-back
thur-shoulders
fri-bis-tris
 
also thinking about hitting 2 muscle groups a week will that help me grow quicker?? ill look forward to hearing your comments/suggestions thanks h :)

You missed out legs. 
You wont grow at all unless you Squat. 

u say i wont grow at all allthough ive gained nearly 2 stone over the past year and still have like 7% bodyfat what do you mean

Agree with Jecko.
2 stone in a year - Wow!!
 
If your serious about making gains add in legs into your workout. Training legs will lead to increased gains in all over the body.
If you havent been training them its catching up, so longer you dont train them the more you have to when you realise that you should have been doing long time ago. One of my regrets and a lot of other peoples wishing they had committed to training legs more when i started.
 
So get squatting!
 

You dont have to train legs and yeah you can grow without training them, however if you can there is no excuse not to train them, main one being you will look a bit silly with a built upper body but skinny legs.
The split isnt too bad, however you would be hitting triceps 3 times per week, shoulders twice and biceps twice and everything else once, and the 3 smaller groups are being hit more than the 3 bigger groups which really makes no sense.
 
Of course it is ultimately up to you how you train, and you could ignore all the advice given here, however if you wanted to train split, which is fine then id be more inclined to go for something like
 
chest + triceps
back + biceps
legs
shoulders
(again hitting shoulders twice here, but better than your proposed split imo)
 
OR
 
Push
pull
legs
 
OR (if you wanted to hit everything twice per week, this is hard work but doable)
 
Chest shoulders triceps
legs back biceps
chest shoulders triceps
legs back biceps
 
Or could even look at full body training, although of course this isn't split training.
 
Also you mention you've been doing the stronglifts programme, if im right in thinking this does contain leg work??

well from the first time i weighed myself i was 65kgs (around last april i think started training jan) am currently 76kg but i agree i really need to start training leg i never did before as i was so self conscious about being skinny i just wanted to work my upperbody to catch up plus i never wear shorts lol but thats not the point im lazy when it comes to legs time to change that 
 
also i see your point about my current routine i did stronglifts for a month  but didnt see much size gains lost some toning tbh but increased my squat by 20kg and deadlift by 30kg but for me didnt feel i hit my arms enough and i feel they really need to catch up so went back to isolations but someone has gave me this workout from here what do you think about changing to a 3 day push/pull/legs routine based on these. 
Push day - Bench Press, Military Press, Dips 
Pull day - Deadlifts, Bent over rows , Pull ups 
Legs day - Squats, Lunges, Romanian deadlifts OR Good Mornings, Standing Calf Raises

the only part i will find difficult is learning all the techniques for 
 
Squats, Lunges, Romanian deadlifts OR Good Mornings, Standing Calf Raises
 
is there any other legs exercises recommended

fry91


well from the first time i weighed myself i was 65kgs (around last april i think started training jan) am currently 76kg but i agree i really need to start training leg i never did before as i was so self conscious about being skinny i just wanted to work my upperbody to catch up plus i never wear shorts lol but thats not the point im lazy when it comes to legs time to change that 

also i see your point about my current routine i did stronglifts for a month  but didnt see much size gains lost some toning tbh but increased my squat by 20kg and deadlift by 30kg but for me didnt feel i hit my arms enough and i feel they really need to catch up so went back to isolations but someone has gave me this workout from here what do you think about changing to a 3 day push/pull/legs routine based on these. 
Push day - Bench Press, Military Press, Dips 
Pull day - Deadlifts, Bent over rows , Pull ups 
Legs day - Squats, Lunges, Romanian deadlifts OR Good Mornings, Standing Calf Raises

I'm into my 7th week on Stronglifts and I do get what you say about not feeling it your arms, I would have agreed up until a couple of weeks back but now I'm feeling it more and more as the weight is going up and I'm hitting new PB's all the time, I've also put 1" onto my arms.
 
It sounds like you made some good progress on Stronglifts, I'd be tempted to stick with it and as it recommends, if you feel your arms aren't getting hit enough add 3x12 chinups after Workout B (Squats/OHP/Deadlifts). When that gets too easy switch to 3x5 weighted chin ups, progressing the weight as per the rest of the program. If you do that I doubt very much that you will be worried about hitting your arms enough.
 
Regarding your comment on technique, there's loads of good articles and videos out there to learn from, also record yourself and review regularly to make sure you are doing it correctly.

fry91

also i see your point about my current routine i did stronglifts for a month  but didnt see much size gains lost some toning tbh but increased my squat by 20kg and deadlift by 30kg but for me didnt feel i hit my arms enough 

 
If you have only been doing it for a month, then stick at it. Results dont come overnight so be patient and keep training hard and dont expect too much too soon.
 
With training your going to see gains in strength before muscle hypertrophy (bigger muscles), this is due to neural adaptations.
So your gains will come just give it more time. 
Train arms twice week if you think they are lagging.

ah right yeah i see your point actually chin ups could help :) i was just confused and torn bettween workouts as i want to train for hypertrophy more than strength tbh im not sure weither to go back to stronglifts 5x5 incorporate chins or as suggested a 3 day push/pull/legs routine based on these. 
  
Push day - Bench Press, Military Press, Dips 
Pull day - Deadlifts, Bent over rows , Pull ups 
Legs day - Squats, Lunges, Romanian deadlifts OR Good Mornings, Standing Calf Raises 
3 sets of 8 on all exercises and incorporate chins in there somewhere for bis as with stronglifts i found i lost my shape and toning whereas sticking to this i was told i would build muscle and keep definition do you agree with this??

also with the stronglifts 5x5 am i correct that its 
squats 5x5
deadlifts 5x5
bench 5x5
mon-wens-fri 
 
would that not cause overtraining doing muscle groups 3 times a week?? 
also if i was to do the stronglifts and incorporate chins would i add the chins in each days so training then 3 times a week?
 

fry91


also with the stronglifts 5x5 am i correct that its 
squats 5x5
deadlifts 5x5
bench 5x5
mon-wens-fri 

would that not cause overtraining doing muscle groups 3 times a week?? 
also if i was to do the stronglifts and incorporate chins would i add the chins in each days so training then 3 times a week?

 
Stronglifts is as follows
Workout A
Squats 5x5, Bench 5x5, Rows 5x5
Workout B
Squats 5x5, OHP 5x5, Deadlifts 5x5
 
Week 1
Mon - Workout A
Wed - Workout B
Fri - Workout A
Week 2
Mon - Workout B
Wed - Workout A
Fri - Workout B
 
Repeat
 
Weight progression
If you complete 5x5 on an exercise then increase the weight by 2.5Kg next time (%kg for deadlifts).
If you fail, try again next time at same weight.
If you fail at the same weight 3 times running drop the weight by 10% and carry on as normal.
 
 

i like poached eggs

fry91


also with the stronglifts 5x5 am i correct that its 
squats 5x5
deadlifts 5x5
bench 5x5
mon-wens-fri 

would that not cause overtraining doing muscle groups 3 times a week?? 
also if i was to do the stronglifts and incorporate chins would i add the chins in each days so training then 3 times a week?

Stronglifts is as follows
Workout A
Squats 5x5, Bench 5x5, Rows 5x5
Workout B
Squats 5x5, OHP 5x5, Deadlifts 5x5

Deadlifts would only be 1x5 no? Sets of 5 ramping up to a heavy set of 5.

fry91> If you want the best of both worlds you could always cycle the workouts. The disadvatage to this is you don't have the consistency of a set routine and therefore session to session progress on the same lifts, however i quite enjoy the variation of training this way. You just have to listen to your body with regards to rest though. In the following example you may need 2 days rest between the 2nd stronglifts and the push day:
 
1. Stronglifts A -5x5
2. Day Off
3. Stronglifts B -5x5
4. Day off
5. Push - 3x8/10
6. Day off
7. Pull - 3x8/10
8. Day off
9. legs - 3x8/10
10. Day off
11. Day off
12. Stronglifts A - 5x5
13. Day off
14. Stronglifts B - 5x5
 
etc
 

If you have only been doing stronglifts for one month then probably worth sticking at it a little longer, however if you really want to change then no problem, that push pull legs base that youve got would be a perfectly good route to go down too

darcy

i like poached eggs

fry91


also with the stronglifts 5x5 am i correct that its 
squats 5x5
deadlifts 5x5
bench 5x5
mon-wens-fri 

would that not cause overtraining doing muscle groups 3 times a week?? 
also if i was to do the stronglifts and incorporate chins would i add the chins in each days so training then 3 times a week?

Stronglifts is as follows
Workout A
Squats 5x5, Bench 5x5, Rows 5x5
Workout B
Squats 5x5, OHP 5x5, Deadlifts 5x5

Deadlifts would only be 1x5 no? Sets of 5 ramping up to a heavy set of 5.

darcy,
 
You are correct on the deadlifts, sorry about that, typo on my part.
 
Yes it is 1x5 for deadlifts after 3x5 warm up sets, doing 5x5 after squats would be far too much for most people.
 
Thanks for spotting that and pointing it out mate, could have fried fry91 if he'd done 5x5 deadlifts as I incorrectly put.

oh is deadlifts 1x5 lol i was doing 5x5 on all workouts and increasing weight every workout went from 40kg to 72.5kgs currently killing me lmao managed to get 3 sets if 8 reps on 72.5 yesterday backs aching a bit today though 

this is my current routine what do you think???
chest day (day1)
decline bench press 4 sets of 8-10 reps 
incline bench press 4 sets of 8-10 reps 
dumbell flys 3 sets of 10 
incline cable fly 3 sets 10 
decline cable fly 3 sets of 10 

back (day2)
one armed rows 4 sets 8-10 
barbell rows 4 sets of 8-10 
deadlifts 4 sets of 8-10 
lat pulldown 4 sets of 8-10 

shoulders (day3)
side raises 4 sets of 10 
front raise 4 sets of 10 
military press 4 sets of 10 
arnie press 4 sets of 10 
shrugs 3 sets of 10 

biceps (day4)
ez curl bar 4 sets 8 
dumbell curl 4 sets 8 
hammer curl 4 sets 8 

triceps 
tricep push down 4 sets 8-10 
triceps extension 4 sets 8-10 
skull crushers 3 sets 8-10
 
have to include a legs day would this be suitable (day5)
squats/smithsquats 3x8-10
leg extensions 3x8-10
calf raises 3x8-10
leg press 3x8-10