For the last month or two I've been trying to get into a good weightlifting routine that will maximize tone while focusing on increasing size. My diet has been fine (lots of chicken, allergic to most seafoods, low carbs, high protein intake and getting essential fats) and my sleeping patterns are getting better. I have been seeing gains doing a very basic routine that looks something like this:
Chest- 3x15 Pec flys
Tris- 3x10 Skullcrushers or Pulldowns w/ Machine
Biceps-3x10 Curls of some variety (I change it pending on mood)
100x Push Ups
100x Sit Ups
Quads: 3x15 Leg Extensions
Calves: 3x20 Calf presses
And 3x10 Squats
100x Sit Ups
Benching or 100 Push ups
I basically then rotate this 4 days a week taking a day of rest on wednesday and do cardio or rest over the weekends pending on how Im feeling.
However I'd like to get much more serious about my lifting, taking steps by obtaining a good multi-vitamin, creatine and a solid protein shake. What I really need now is a solid routine that I can follow. This is where I need your help. When it comes to creating routines (as you can see) I'm terrible. I'd be extremely grateful to anyone who could give me a solid lifting routine that will help me achieve my goal of gaining size while still toning.
Thanks in advance,
Last edited by JStaudt; 09-06-2008 at 09:46 PM.
Don't create your own routines.
Look up Baby Got Back if you want a good 4 day split.
5'10", 170lbs, 10% bf
Bench:255 Squat:295 Dead:400
Snatch:145 C&J: 205
Chin-Up: +135 Dip: +100
Max Pull-Ups: 44
CrossFit Lv. 1, ACE-CPT
You want our weapons!? Come and get them!
Re-checke your diet, as well. Low carbs won't help in putting on size; basically, low carbs is just not a good idea.
Look up Charles Poliquin, he's got an excellent 4 day split. If I can find it, I'll post it.
Give chalk a chance.
49 years old
Thanks - I just started the WBB Rout #1 today and I'm not really sure on how to feel about it, I don't feel that I did enough despite pushing my weight limits. I was thinking about doing the routine but with an extra PM session or something.