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advice on things to add/improve current routine

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Bodza
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2017/09/13 13:02:29 (permalink)

advice on things to add/improve current routine

hi, this is my current routine at the gym 4 day upper body/lower body split. I would like to add another day focusing more on arms and maybe add another excercise or change to my routine
 
day 1 back/chest
dead lift 5x5
bench press 3x8
bent over row 3x8
----------------------
(super set)
incline DB press 3x8-10
wide grip pull ups
----------------------
bicep curl 3x8-10
 
day 2 legs/shoulders
front squat 3x8
push press 3x6
-------------------
(super set)
seated db press 3x8-10
leg extensions 3x10
--------------------
calf raise 3x10
overhead tri extension 2x8-10
side lat raise 3x8
 
day 3:
defecit deadlift 3x6
bench press 4x5
bent over row 3x8
tricep dips TF
chin ups TF
barbell shrugs 3x8
 
day 4:
back squat 3x5
military press 3x8
romanian deadlift 3x8
single leg curl 3x12
upright row 3x8-10
 
abs
 
i am 75kg 6'3 trying to gain more mass/size etc i have worked out my maitenance at 2.3k and currently eating this per day:
3100+ calories
carbs 339g
fat 62g ( 90% from chicken, peanut butter, eggs, milk)
protein 217.3g
sugar 70.6
 
#1

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    Brett
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    Re: advice on things to add/improve current routine 2017/09/16 07:27:44 (permalink)
    Honestly mate those cals are quite low. With your height and weight I would recommend you get eating more, rather than adding more to your routine. If anything I would be doing less.
     
    Have you done a tried and true routine before like stronglifts?
    #2
    Johnny Napalm
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    Re: advice on things to add/improve current routine 2017/09/16 11:11:41 (permalink)
    As above more food. Maybe try a three day a week push pull legs routine
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    Bodza
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    Re: advice on things to add/improve current routine 2017/09/17 10:43:54 (permalink)
    Sorry I thought that you were supposed to calculate maitenance and 500+ to bulk, my maitenance was calculated at 2.3k so I have 900ish over that
     
    why would you recommend 3 day rather then 4 out?
     
    i haven't tried anything else except this, any other things you would recommend is more then welcome
     
    thanks for the advice and comments. i struggle finding the time to eat sometimes so can be hard just to get this done. i have one shake with with 1 scoop protein and 2 scoop oates 450ml milk which is around 500-600 calories. 
    post edited by Bodza - 2017/09/17 10:51:07
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    Brett
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    Re: advice on things to add/improve current routine 2017/09/17 12:07:12 (permalink)
    More is not always better. There is a sweet spot for just the right amount of work. This differs between individuals but generally the bigger/stronger you get the more work you can do. This is why tried and true routines are good for starting out (and I'm not taking about those bad ones you get out of magazines.)
     
    Yes I am making some assumptions based on your height, weight and the questions you are asking- but that routine is too much work for someone at your level. Hence three days would be better.
     
    Push/pull/legs is a great one.
     
    As for calories unless you are weighing everything with precision your consumption is a guess at best. As long as you are gaining a little weight each week/month then you are eating enough. 2kg a month would be a good target for starting out.
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    Bodza
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    Re: advice on things to add/improve current routine 2017/09/21 09:09:05 (permalink)
    Thanks for the advice
     
    I have had a look at some, they look good. Will try it out next week.
    I had been going to the gym for 5 months or so, I got up to around 80kg but stopped eating well and was away for a lot of summer so went back down to around 70 after a couple of months off.
     
    I think i am aiming for 2kg a month at the moment
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    Brett
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    Re: advice on things to add/improve current routine 2017/09/23 05:38:41 (permalink)
    Sounds good.
     
    Just be aware there is only so much muscle you can build and it is extremely slow. Adding more calories will not make you build muscle faster, it just means you get more fat. This is why 2kg a month is a good target. Some will be fat of course but any less and you risk limiting yourself in muscle building capability.
     
    Good luck!
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