Please help, routine to get bigger

Ok its every other day in the gym with two main days. The point is to go up evertime you do the workout, even if only by 5 pounds. I'm trying to gain both strengh and muscle.

Day A

• Bench - 3x5 (slow controlled)
  
• Hang to Shoulder Press 2x5 (one hang clean to five presses)
  
• Deadlift 2x6
  
• Weighted pullups 3xfailure
  
• Abs

Day B

• Incline 3x5
  
• Power Clean 3x5
  
• Squats 3x5
  
• Rows 3x5
  
• Weighted Pullups 3xfailure
  
• Weighted Dips 2xfailure
  
• Abs

PLEASE, if you have any advice on things to change or ways to make this work better, let me know. I'm open to all advice.

If I were you, I would do squats first on day B. IMO, you need much more energy to do squats.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

looks good.  yeah, consider moving deadlift and sqauts to beginning unless you are trying to focus on bench or something. 
 
Not all of us are even close to a body builders, so training like one would not be the best idea.

No the leg press is not the same as doing squats.

ORIGINAL: deadlysuperstar

My advice: Stop doing that.

IDK what it is with people and their "add weight each workout" ideas but heavy weights build big muscles, so starting light just for the ability to "add weight each workout" makes no sense except to massage the ego.

Who said anything about starting light?

There are too many reasons to list why I think that workout is garbage, so I reccommend you read up more and try something more closer to what pro BBers do if you want BB-style result/gains.

Unless he is using a pro BBuilder enhancement Pro routines will not help him, quite the opposite.

ORIGINAL: deadlysuperstar

How else are you gonna be able to "add weight each workout" then? You don't just get to throw on 5 pounds per week, each week, week after week, on all arbitrary exercises, just because you did a few sets a week before, especially with that garbage A/B workout.

Sure you do. It all depends on how trained you are. A novice could add 5lbs each workout for quite long.

But anyway you look at it, you are supposed to add weight. Otherwise, you are doing nothing...

ORIGINAL: deadlysuperstar

ORIGINAL: coldfire

ORIGINAL: deadlysuperstar

My advice: Stop doing that.

IDK what it is with people and their "add weight each workout" ideas but heavy weights build big muscles, so starting light just for the ability to "add weight each workout" makes no sense except to massage the ego.

Who said anything about starting light?

How else are you gonna be able to "add weight each workout" then? You don't just get to throw on 5 pounds per week, each week, week after week, on all arbitrary exercises, just because you did a few sets a week before, especially with that garbage A/B workout.

I've been doing it with great results.  Granted, I had been lifting for a while previously, but after a 3 month layoff, I stepped back in with a ramping routine (starting strength).

First workout I deadlifted 185 with a significant amount of strain.  About a month later, I just did 245 last workout with about the same amount of stress.  Ramping weights works, provided you aren't doing too many exercises.

ORIGINAL: deadlysuperstar

ORIGINAL: coldfire

ORIGINAL: deadlysuperstar

How else are you gonna be able to "add weight each workout" then? You don't just get to throw on 5 pounds per week, each week, week after week, on all arbitrary exercises, just because you did a few sets a week before, especially with that garbage A/B workout.

Sure you do. It all depends on how trained you are. A novice could add 5lbs each workout for quite long.

But anyway you look at it, you are supposed to add weight. Otherwise, you are doing nothing...

No they couldn't. If they can, then they're holding back and not lifting as heavy as possible.

The name of that workout is called, "newbie gains". There is nothing magical about newbie gains.

 
So, if you're admitting that novices have success ramping the weight each week, then we are on the same page.

Thanks for the advice, and I have been doing deadlifts and squats first. Also to deadlysuperstar, so far ive been increasing weight and hope to keep advancing, and I am definatly still a novice but have a decent idea of what im doing.  If this A/B routine is such garbage can you reccomend somthing else instead of being a complete asshole about it. I'm not braggin it off, just asking incase it isnt good.
 
And to everyone else, is there any excercises im missing? Or changes you reccomend?

ORIGINAL: deadlysuperstar



Nah, I'd rather be complete asshole about it. I don't have a know-all-end-all generic workout to dole out that'd work for anyone who tries it because there is no such workout.

I change my workout every week because I've learned what works specifically for me. The main prob with that A/B workout is it lacks isos for tons of muscle groups, not enough work for chest, nothing for calves except cleanup off of compounds, and you never change anything up, ever. It's the same bowl of oatmeal day after day.




No, I'm saying that the only reason you think you're ramping the weight is because you are getting newbie gains, it has nothing to do with the workout you're doing so the ramping has nothing to do with the workout, it's the byproduct of any newbie doing any workout, not the intended goal of the workout itself.

 
Ahh see that is the advice I was looking for. If you would have just said that from the start it would have helped. And how long do newbie gains last for? Cause this is my third year of lifting and they very well could still be. And as for the bolded part... what if this workout works for me? You are kinda contridicting yourself here.

I'm not going to say that is a bad routine, especially for a beginner. It'll work for a while. But once you

stall, then you should change the routine up a bit. Like deadly said you've just got to find what works for

you. So try it and if it doesn't work after a couple months, try something else. I just recently found out

how to keep making gains with my workouts, and after you become more experienced you will find out

what works for you. Just don't quit after a few weeks though, let the program run it's course then if it

didn't work like you wanted, then try something else.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

ORIGINAL: deadlysuperstar

No, I'm saying that the only reason you think you're ramping the weight is because you are getting newbie gains, it has nothing to do with the workout you're doing so the ramping has nothing to do with the workout, it's the byproduct of any newbie doing any workout, not the intended goal of the workout itself.

You just confused the hell out of me.  Are you trying to say the lifts you do are more important than adding weight? Just trying to clarify

ORIGINAL: Leg_Beast

I'm not going to say that is a bad routine, especially for a beginner. It'll work for a while. But once you

stall, then you should change the routine up a bit. Like deadly said you've just got to find what works for

you. So try it and if it doesn't work after a couple months, try something else. I just recently found out

how to keep making gains with my workouts, and after you become more experienced you will find out

what works for you. Just don't quit after a few weeks though, let the program run it's course then if it

didn't work like you wanted, then try something else.

 
Ok thanks, so say if I keep adding weight and in four weeks I stop then I should change my workout, cause that sounds smart.

ORIGINAL: jacked dude

ORIGINAL: Leg_Beast

I'm not going to say that is a bad routine, especially for a beginner. It'll work for a while. But once you

stall, then you should change the routine up a bit. Like deadly said you've just got to find what works for

you. So try it and if it doesn't work after a couple months, try something else. I just recently found out

how to keep making gains with my workouts, and after you become more experienced you will find out

what works for you. Just don't quit after a few weeks though, let the program run it's course then if it

didn't work like you wanted, then try something else.

Ok thanks, so say if I keep adding weight and in four weeks I stop then I should change my workout, cause that sounds smart.

Not necessarily. As long as you can keep putting on weight every week, then keep the workout going.

If a lift stalls, switch it up for something similar (squats to box squats or something). If you've been seeing some poor progress, then switch it up.

ORIGINAL: Pssst

ORIGINAL: jacked dude

ORIGINAL: Leg_Beast

I'm not going to say that is a bad routine, especially for a beginner. It'll work for a while. But once you

stall, then you should change the routine up a bit. Like deadly said you've just got to find what works for

you. So try it and if it doesn't work after a couple months, try something else. I just recently found out

how to keep making gains with my workouts, and after you become more experienced you will find out

what works for you. Just don't quit after a few weeks though, let the program run it's course then if it

didn't work like you wanted, then try something else.

Ok thanks, so say if I keep adding weight and in four weeks I stop then I should change my workout, cause that sounds smart.

Not necessarily. As long as you can keep putting on weight every week, then keep the workout going.

If a lift stalls, switch it up for something similar (squats to box squats or something). If you've been seeing some poor progress, then switch it up.

 
Oh alright thanks, and I kinda ment after four weeks if i cant go up then I change it. But I guess changing the excercise is a better idea.

If the OP simply loads down a bar and lifts to failure each and every workout.. I agree with what CF said.. he's basically doing nothing but asking for injury and little to no progress.. For hypertrophy.. Progressive load is the foundation for achieving it.
 
The body adapts... If I allow my body to un-adapt, even thought I can bench well over 400lbs, it would still be possible for me to achieve hypertrophy starting with as little as 60% of the my target ?RM and continue to progress forward.. we're talking about hypertrophy.. not strength
 
Deadly... your advice on telling this guy to pick a routine like a pro bber if he wants those results is laughable.. I'm surprised you said that and I'm fairly sure you were being sarcastic?  You might want to remind him to make a pit stop at the pharmacy before going to the gym if he wants the results of a pro bber doing a pro routine... LOL

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: jacked dude

ORIGINAL: Leg_Beast

I'm not going to say that is a bad routine, especially for a beginner. It'll work for a while. But once you

stall, then you should change the routine up a bit. Like deadly said you've just got to find what works for

you. So try it and if it doesn't work after a couple months, try something else. I just recently found out

how to keep making gains with my workouts, and after you become more experienced you will find out

what works for you. Just don't quit after a few weeks though, let the program run it's course then if it

didn't work like you wanted, then try something else.

Ok thanks, so say if I keep adding weight and in four weeks I stop then I should change my workout, cause that sounds smart.

No need to be sarcastic. All I meant is if you stall on bench for example. You could try doing dumbell bench instead. Or maybe change the rep scheme a little. I didn't say your entire routine. Also most of the time people stall is because they're doing the same thing week after week. So if you get stuck and your using the same weight for a couple weeks, then you might want to try a different variation or change the reps and sets.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

ORIGINAL: deadlysuperstar

ORIGINAL: coldfire

ORIGINAL: deadlysuperstar

How else are you gonna be able to "add weight each workout" then? You don't just get to throw on 5 pounds per week, each week, week after week, on all arbitrary exercises, just because you did a few sets a week before, especially with that garbage A/B workout.

Sure you do. It all depends on how trained you are. A novice could add 5lbs each workout for quite long.

But anyway you look at it, you are supposed to add weight. Otherwise, you are doing nothing...

No they couldn't. If they can, then they're holding back and not lifting as heavy as possible.

The name of that workout is called, "newbie gains". There is nothing magical about newbie gains.

So, you are basically saying that no one can get stronger on a weekly basis?

ORIGINAL: Leg_Beast

ORIGINAL: jacked dude

ORIGINAL: Leg_Beast

I'm not going to say that is a bad routine, especially for a beginner. It'll work for a while. But once you

stall, then you should change the routine up a bit. Like deadly said you've just got to find what works for

you. So try it and if it doesn't work after a couple months, try something else. I just recently found out

how to keep making gains with my workouts, and after you become more experienced you will find out

what works for you. Just don't quit after a few weeks though, let the program run it's course then if it

didn't work like you wanted, then try something else.

Ok thanks, so say if I keep adding weight and in four weeks I stop then I should change my workout, cause that sounds smart.

No need to be sarcastic. All I meant is if you stall on bench for example. You could try doing dumbell bench instead. Or maybe change the rep scheme a little. I didn't say your entire routine. Also most of the time people stall is because they're doing the same thing week after week. So if you get stuck and your using the same weight for a couple weeks, then you might want to try a different variation or change the reps and sets.

I don't think he was being sarcastic, haha. Good advice, though.

I think everyone that posted on this topic was referring to linear progression as something for novices.  From the start of the thread, it seems the OP is somewhat of a novice.  That's what I was assuming at least.

Pretty funny post tho.  Had me cracking up.  (Not like haha you're wrong, it was just funny).

ORIGINAL: Leg_Beast

ORIGINAL: jacked dude

ORIGINAL: Leg_Beast

I'm not going to say that is a bad routine, especially for a beginner. It'll work for a while. But once you

stall, then you should change the routine up a bit. Like deadly said you've just got to find what works for

you. So try it and if it doesn't work after a couple months, try something else. I just recently found out

how to keep making gains with my workouts, and after you become more experienced you will find out

what works for you. Just don't quit after a few weeks though, let the program run it's course then if it

didn't work like you wanted, then try something else.

Ok thanks, so say if I keep adding weight and in four weeks I stop then I should change my workout, cause that sounds smart.

No need to be sarcastic. All I meant is if you stall on bench for example. You could try doing dumbell bench instead. Or maybe change the rep scheme a little. I didn't say your entire routine. Also most of the time people stall is because they're doing the same thing week after week. So if you get stuck and your using the same weight for a couple weeks, then you might want to try a different variation or change the reps and sets.

atleast the way i read it i dont think he was bein sarcastic haha.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ORIGINAL: Leg_Beast



No need to be sarcastic. All I meant is if you stall on bench for example. You could try doing dumbell bench instead. Or maybe change the rep scheme a little. I didn't say your entire routine. Also most of the time people stall is because they're doing the same thing week after week. So if you get stuck and your using the same weight for a couple weeks, then you might want to try a different variation or change the reps and sets.

 
No I wasnt being sarcastic, im actually taking your advice haha.  And if I was to do a bb type workout wouldnt that be a little much for a 160 lb 17 year old with small arms?

ORIGINAL: jacked dude

ORIGINAL: Leg_Beast



No need to be sarcastic. All I meant is if you stall on bench for example. You could try doing dumbell bench instead. Or maybe change the rep scheme a little. I didn't say your entire routine. Also most of the time people stall is because they're doing the same thing week after week. So if you get stuck and your using the same weight for a couple weeks, then you might want to try a different variation or change the reps and sets.

No I wasnt being sarcastic, im actually taking your advice haha.  And if I was to do a bb type workout wouldnt that be a little much for a 160 lb 17 year old with small arms?

Alright, glad I could help. It's just hard to tell on the internet if someones being sarcastic or not.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

How come you are only doing 5 to 6 reps for size on some excercises?

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

ORIGINAL: Beefcake

How come you are only doing 5 to 6 reps for size on some excercises?

I see what you're saying.
 
5 reps is the amount of reps which combines the package of strength and size.
One might argue that 5 is a low number, and emphasizes more on strength. However, from what I have experienced, as long as the workout is intense, and micro damage to the muscle is done, doing sets of 5 will work just fine.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

ahaha deadly, that was a good comeback. well played.
so i'm guessing you do splits right? what does it look like? if you dont mind posting it.

on a side note, ive been doing the HST for 6 weeks now, and i have to say i have gotten some kick-ass gains. im bulkier then before and now when i jump back into splits, i can focus on specific muscle groups and add even MORE mass that i achieved from the HST.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

ORIGINAL: deadlysuperstar

My advice: Stop doing that.

IDK what it is with people and their "add weight each workout" ideas but heavy weights build big muscles, so starting light just for the ability to "add weight each workout" makes no sense except to massage the ego.

There are too many reasons to list why I think that workout is garbage, so I reccommend you read up more and try something more closer to what pro BBers do if you want BB-style result/gains.

hahahhaha best advice ever

ORIGINAL: deadlysuperstar

ORIGINAL: smoundzou

If the OP simply loads down a bar and lifts to failure each and every workout.. I agree with what CF said.. he's basically doing nothing but asking for injury and little to no progress.. For hypertrophy.. Progressive load is the foundation for achieving it.

The body adapts... If I allow my body to un-adapt, even thought I can bench well over 400lbs, it would still be possible for me to achieve hypertrophy starting with as little as 60% of the my target ?RM and continue to progress forward.. we're talking about hypertrophy.. not strength

Deadly... your advice on telling this guy to pick a routine like a pro bber if he wants those results is laughable.. I'm surprised you said that and I'm fairly sure you were being sarcastic?  You might want to remind him to make a pit stop at the pharmacy before going to the gym if he wants the results of a pro bber doing a pro routine... LOL

Laughable, eh?

My workout is closer to what pro-BBers do and I'm not injecting anything. Likewise, I'm the most massive member of this board.

What's laughable is all these people with these kung pao kid workouts which are nothing close to resembling a pro BBer workout and likewise, they're not scaring any kids at the mall or like me at the San Diego County Fair last night where every carny with a "skill" game yelling, "Hey steroid guy / incredible hulk / Mr. WWF, come win something for your chick" at me.

I'm not being ****y, but all these gimmick workouts are garbage and focusing on "adding weight each week" makes no sense because once the newbie gains stop, it takes time or a boost in supplementation to continue to make linear gains.

Hit all muscle groups. Hit them with both compound and iso exercises. Lift so heavy that your sets range from 4-8 (sometimes up to 12 depending on the exercise) reps to failure. Do enough sets, how many that is will be based on your own unique genetics. Eat like a champion. Be more intense than the guy with the better physique.
 
Since I've been gone, a portion this board has taken "less is more" to the extreme and that's hella wack. These lame ass "don't do anything but expect all these gains" workouts are wack. Who injected this board with estradiol? I thought this was a BBing board, not a tranny board with a bunch of MTF trannies trying to become sisterly.
 
GO AND LIFT. LIFT HEAVY. DON'T NEGLECT ONE MUSCLE GROUP.
 
There, I said it. I feel better now. If anyone wants to challenge my post, post your photos to back your argument and I'll post mine. If you wanna trash me for taking PHs, well you are just proving the, "Eat food, and lots of it! Supps are all fake!" mantra to be BS. This is BBing, I'm not breaking the law by using PHs, and I also use creatine. The goal of bbing is to get the most massive, best looking physique possible, not to look like some marathon runner with NBA-level muscle belly. I'm obviously doing something right. So are the other jakked members of this board. If you don't agree with what I have to say, that's your choice. Post your pics to back your ideology is all I ask.
 
[end testosterone-filled, thread aromatise-inhibited tirade]

so you're saying food isn't important?

ORIGINAL: deadlysuperstar



Nah, I'd rather be complete asshole about it. I don't have a know-all-end-all generic workout to dole out that'd work for anyone who tries it because there is no such workout.

I change my workout every week because I've learned what works specifically for me. The main prob with that A/B workout is it lacks isos for tons of muscle groups, not enough work for chest, nothing for calves except cleanup off of compounds, and you never change anything up, ever. It's the same bowl of oatmeal day after day.

       I don't think lacking iso's is a problem at all. I very rarely do isolation exercises and since I cut them out my gains have increased. I've recommended cutting out isos to friends too and they have seen better results. And my calves never got any bigger until I stopped doing isolation exercises for them. Your bi's will grow w/o doing curls. your traps will grow w/o doing shrugs.
    Deadlifts will make your traps grow, pulllups and most back exercises will hit your bi's hard enough.
     I see avoiding Isos as a good idea because the more muscles you hit with one move the better because you will have a better response to the workout. Pullups will increas gh and test more than curls. Squats will make your legs(and entire body) grow faster than leg extensions and leg curls ever could.  Compound lifts will always cause more of an anabolic response than any isolation lift.
      I don't remember the last time I worked out my abs but I have an 8 pack. Don't remember the last time the last time I did curls or tricep extensions but my arms are growing at the same rate everything else is.
       I'm not saying Isoloation movements are a waste but compounds are going to work better for more people.
       I do strongly agree with you about changing things up.
      
       Also I don't like A/B routines. Yeah, it works but everything does whey your young. SOmething could work better.
      

If it wasn't painfully difficult then you didn't do it right

age:18
5' 81/2"
173 lbs
goal : 195


supplements: Multi, fish oil

ORIGINAL: deadlysuperstar

Boomer, I said "Eat like a champion" in my post. Food is very important.

ORIGINAL: HEARTS

I don't think lacking iso's is a problem at all. I very rarely do isolation exercises and since I cut them out my gains have increased. I've recommended cutting out isos to friends too and they have seen better results. And my calves never got any bigger until I stopped doing isolation exercises for them. Your bi's will grow w/o doing curls. your traps will grow w/o doing shrugs.
Deadlifts will make your traps grow, pulllups and most back exercises will hit your bi's hard enough.
I see avoiding Isos as a good idea because the more muscles you hit with one move the better because you will have a better response to the workout. Pullups will increas gh and test more than curls. Squats will make your legs(and entire body) grow faster than leg extensions and leg curls ever could. Compound lifts will always cause more of an anabolic response than any isolation lift.
I don't remember the last time I worked out my abs but I have an 8 pack. Don't remember the last time the last time I did curls or tricep extensions but my arms are growing at the same rate everything else is.
I'm not saying Isoloation movements are a waste but compounds are going to work better for more people.
I do strongly agree with you about changing things up.

Also I don't like A/B routines. Yeah, it works but everything does whey your young. SOmething could work better.

That's great for you. I can assure you that your biceps and traps aren't anywhere near as big as mine. Skip the isos all you want, you & your friends make guys like me look that much bigger. I'm not bragging either, but no pain, no gain.

Like I said, I don't know what happened on this board, but it got infected with the "don't do anything in the gym and you'll grow bigger than ever" bug. Definitely gives guys like me who put in work, the advantage. Thanks to everyone who just stopped working out and claim to get all these incredible gains. Bicep curls and shrugs are overtraining, you won't get gains from them.

You are so in love with yourself. All your posts are about how great you are.