A full body split is not something that I would recommend for an experienced trainee. You could go with an upper/lower split although they can be pretty demanding. You may want to look at a 3-day or 4-day split that can have two upper days and two lower days, but a bit more variation to allow for recovery. I can write something custom for you if you would like.
How is your diet? That is going to be one of the biggest factors in achieving your goals.
How would you feel about two lower body training days? I can write up a split that looks something like this:
Monday: Lower Body (Quad Dominant)
Tuesday: Upper Body (Pulling)
Thursday: Upper Body (Pressing)
Friday: Lower Body (Hamstring Dominant)
If you are simply looking for new exercises then I can modify the initial split and change up some of the movements. I can also change the order of the days and move it to something like this:
Tuesday: Back / Deadlifts
Thursday: Shoulder / Triceps
Friday: Legs / Biceps
Let me know which split you would prefer and then I can post specific exercises from there.
Where is most affordable place to get a weighted chain belt(for dips and pullups)? Kind of a random question but I've noticed you know this kind of stuff haha.
Nevermind already got one off apt using the code plwatch.
If you are simply looking to train your grip then I would do dumbbell or barbell holds, and would also include some timed hangs (preferably on a revolving bar).
For GPP if you have a sled and harness you can do farmers walk while dragging the sled; even with light weights this is a fairly challenging exercise.
Some good ways to gain weight are to focus on calorie dense foods and to eat before bed time. I would recommend drinking a tall glass of milk before bed every night, and perhaps eating a can of tuna if you like tuna.
Here are some foods that can be good for building quality size:
- Lean Ground Beef (can mix with rice and tomato sauce, vegetables, etc.)
- Natural Peanut Butter Sandwiches
- Trail Mix
- Baked Beans
- High Calorie Shakes
You can also take a trip to a buffet or other restaurant once every week or two for a calorie loading day. I used to do this following my strongman training day and noticed that it did help with recovery as well as mass gain.
The biggest thing is going to be consistency. You will have to eat a lot every single day and find ways to work calories into your schedule. Getting to a higher weight is uncomfortable at times and may be hard to maintain for a bit, but it does get easier. After battling for years to get my weight over 200 lbs I am now at a point where I can eat very little and still maintain my bodyweight/physique. Getting there is the hard part, maintenance is not - so there is light at the end of the tunnel if you are bulking.
Let me know if you would like to put together something more specific in terms of a diet plan and i would be happy to help.
thanks tom! is this routine geared towards hypertrophy? also, what weight should i be doing? should i be ramping up every week? does this go for 4 weeks long, which is then followed by a week of de-loading? and finally, i really cant do the deadlifts and squats because of my back so should i replace those movements with something? thanks again.
If you feel like you might not be working the intended muscles then I would recommend lowering the weight that you are using and slow down your tempo so that you can focus on technique. You can build a very impressive physique without lifting super-heavy and even for strength purposes proper technique is very important.
Have you tried different bar positions or foot positions on the squat? Things like high bar vs. low bar, wide stance vs. close stance, foot angle, etc.
What is wrong with your barbell that you are not able to use it?
Sandbag (bag full of weights) work can be good for conditioning but I would not consider it a suitable substitute for weight training. Are you just looking for something extra to do at home or looking for a complete program?
I just found out that i will be able to join a gym in august. (the problem before is that the gym is quite far away from me, and between fees and gas money was to much, however i will be able to car pool and afford the fees in august). So i would just like some conditioning work out of it, and to maintain strength (which august isnt very far away so im not to worried about that now).
I was wondering if you knew of any specific conditioning I could do that relates to football. I am currently running gassers(running the football field 4x at a dead sprint) 12 times with my friend Alex who was told to do this by a preparatory school in New York in order to get in shape for their team. While I feel this works, I can't help but wonder if there might be something better and more suited to my position(linebacker) than just running til I feel like blowing chunks.
If you could just point me in the right direction, or just write me up something super quick it'd be greatly appreciated.
1 year and 6 months of hardwork, bitchezzz
I was wondering if you could help me set up my assistance work for 5/3/1. My goals are to get stronger and bigger. I'm currently at 5'8" 185, and would like to get to 200 in the next 6-12 months. I'm doing a carb cycling diet and will start out with adding an additional 500 cals over maintence and adjust from there depending on how much weight I am gaining.
My current lifts are:
Standing Press: 175 x 3
Bench: 225 x 8
Deadlift: 355 x 7
Box Squats: 335 x 5
I'm currently doing 5/3/1 3x a week and added in a 4th day for arms because I'm trying to bring them up. My weekly routine looks like this:
Mon: Upper (5/3/1 Standing Press)
Wed: Lower (5/3/1 Deadlift)
Fri: Upper (5/3/1 Bench)
Mon: Lower (5/3/1 Squats)
I do arms on either Sat or Sun making sure I have at least one days rest between the "Upper" day and "Arms" day.
What would you recommend for assistance exercises to go along with the 5/3/1 to help me gain some size?
Thanks for all your help!
Thanks for the response... After further thought I like the 2nd version a bit better. But i've also realized with my trap strain over past few months my chest is falling behind the rest of my body. Can we work using the second template while also trying to catch my chest up to the rest of my body?
How long would you suggest I go for whatever workout you choose to give me? Thanks!
In two weeks I will be coming off a contest prep diet. I have been running the program you laid out for me on page 6 of this thread with great success. As I slowly start to add calories for a long winter bulk before a springtime natty show, Ill be looking to start a new program for awhile. Im thinking of trying a split (upper/lower or push/pull or the like) that hits everything twice weekly.
For what its worth, I have been running a carb cycle diet and have recently been running 2x weekly refeeds. My cardio has been 45 minutes LISS daily, however I will occasionally drop the LISS and substitute 20 minutes HIIT if I feel I have the energy and the time to recover prior to my next leg event.
Without knowing specifics about me like a coach would...
*Do you have a workable template/suggestion for the type of routine Im thinking about?
*Do you have any opinions on that type of routine (hitting groups 2x weekly)?
*Do you have a specific reverse diet strategy for adding cals post prep?
My current plan is to reduce cardio to 15 minutes pre workout warmup and 15 minutes post LISS. Diet wise, I plan to add 50g carbs and 5g fats in the first week, and then 20g carbs each week after that to achieve a stable .5-1lb per week gain. I havent seen any clear methods of adding cals post prep, however suggestions range as far as going back to maintenance immediately to simply adding 50 cals to each days totals in the form of carbs.
Thanks as always!
- Slave & Master At The Same Damn Time -Hoping To Compete Natty Early 2011
What I would do is start to incorporate some weight training (2-3 days per week) along with your cardiovascular work (HIIT and LISS) then gradually adjust your calories and/or macronutrients as you get closer to your goals. Weight training is a great way to burn calories and the additional muscle mass will increase your metabolism.
Eating 2,500 calories of high-protein foods is a lot different than eating 2,500 calories of simple carbohydrates - so what you eat is just as important as how much.
To summarize, I would continue to work to lose weight but incorporate weight training and start to focus on protein intake / macronutrients rather than simply counting calories.
I was going to recommend even just getting a piece of chain and a carabiner clip if you were looking for an inexpensive solution; you could just throw some athletic tape around the part of the chain that connects with your back to make it a bit more comfortable.
If you have any recommendations that'd be great! Thanks again!
Hello Tom, I noticed that you help out a lot of people so I was just wondering if you could help me out with a good diet. I am going to be lifting two times a day, 3 days a week. I also play football and it starts next week, so I was just wondering what I should do about my diet. I'm about 200 pounds and I take Results (every day) and Nitrean (after i workout)... But other than that I don't know what I should try to fit into my diet. I want to stay about the same weight but I also want to gain muscle so my muscles can pop out more lol... i don't really wanna be ripped = too much work lol.
But yeah, if you could help me, it would be freakin awesome.
Edit: Forgot to mention that I will be lifting at about 5 am then go to school and list at about around 7:30~ for my weight lifting class... So its going to be kind of close and for breakfast I guess a protein shake would be best? I will be alternating lifts so I get a full body workout 3x a week... .I hope thats not bad (2 different types of workouts.. i hope thats not bad) and I can't take multivitamins because I take Accutane and it says that high doses of Vitamin A can cause side effects (side effects are really bad... so I'd rather not take them)
Other than that, I have no idea.. I can squeeze some eating time during school aswell.. even if taht means that I have to run to the bathroom and chomp down a sandwich...
Last edited by GWilly; 08-08-2010 at 09:15 PM.
hey tom, i been working out for 5 years now, i was at my best when i was 23, 180lbs at 8% bf, now im 5foot3 at 210lbs about 20% bf. i cut my calories to about 2400 a day and about 245 grams of protein, my current routing is
I wanted to start doing some bb complexes bc cardio is boring and i find my self skipping it alot. could u come up with some complexes for me including exercise, even if u have to switch up my routine. I use pryamid sets, what days to do them on and what exercise. Thanks alot
Hey Tom, another question for you.
I'm looking to add more glute/hip/lower back work into my current split. My split so far looks like this
Day 2 Push/Pull
IC DB Press
Seated DB military
Day 3 Arms/Abs/Calves
Day 7-legs/repeat cycle
I'm currently looking to incorporate some or all of these exercises:
Good mornings (lower back emphasis)
Barbell Glute Bridges
You may want to look up an article by Tom Green on sprinting, the article includes a comprehensive training program.
If you are looking for something simple then I would treat it more like weight training and vary the distances / number of 'repetitions' so that you can work your acceleration, sprinting endurance, and overall conditioning. For football I would say that shuttle runs or short sprints would be the most beneficial - performing a high volume or number of sprints.
Hope this helps.