So, I'm a bit new to this, but I [I]think[I] I'm heading in the right direction.
Monday- Run 4 miles
Tuesday- Chest- flat bench, incline bench, decline press
Tricep- skull crushers, rope pull down, push down
Wednsday- Run 4 miles
Thursday- Shoulders-upright row, shrugs, military press
Biceps- hammer curls, preacher curls, wide arm curl
Friday - Run.....yeah, you guessed it 4 miles
Saturday- Back-lat pull down, seated row,
Legs- Squat, legpress, lying leg curl, calf raises
I am currently doing 3x6. I try to do 3 exercises per muscle targeted.
My question, is this overtraining, or just plain all over the place?
I'm in the military so I run for the tests and to be in decent cario-shape. As far as the lifting goes, i want to pick up some bulk and get stronger.
What do you guys think? Would you change any of this or add or remove any part of this considering my goals. Or would giggle to yourself, roll your eyes and just start fresh?
My wife cooks very well so I tend to eat pretty healthy. I don't really eat much fast food other then subway or quizno's, so the diet is pretty on par i think.......
Any help would be appreciated. Thanks in advance!
If you goal is to bulk up I would say start tracking calories. Thats the only way to tell if you are eating enough to gain. www.fitday.com , its free and easy to use. I would add deadlifts to that routine on back day. SLDL's instead of leg curls. I don't think your triceps need so much direct work after all of the benching.
Since u are new to this, why not look at doing the Starting Strength Routine:
3x5 Bench Press
3x5 Standing military press
3x5 Pendlay or Bent Rows
You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
If you want to gain size/strength, you are going to have eat more calories than you burn. Since you are also running 12 miles a week, you will need to compensate that with extra cals.
1. I would drop that routine and use a pre made one such as the one mentioned above.
2. Its going to be verrry hard to bulk up if your doing cardio exspecially long distance type like that. But check out HIIT if cardio is a must.
bench - 245 x 2
squat - 315 x 5
dl- 355 x 1
goal - Bigger Faster Stronger
I'm fine with dropping my current routine for the one you have suggested. I do have some questions regarding that routine. Do I not want to target muscles, such as biceps, or calves? Also, that routine seems like it would be easier that the routine i am currently doing, and in my limited experience, easier isn't better. I am willing to cut back my running to maybe only 2-3 miles everyother day to help offset the use of calories, but I still feel like that routine is not as targeted as my current (granted I've not tried it yet). One last question, how long should i stick with that routine before (if) i return to my current? Thanks again for the help!
Focus on eating and doing compound lifts.
Squatting 3x a week is not "easy". Neither is deadlifting twice a week on some weeks. In this routine, your major muscles are hit twice a week. In your split, you are basically raping the muscle once a week.
Once you get more advanced in your training you can progess to a more intermediate program and add in isolation exercises.