Hello again
If you have been following my posts you will know I have had no sucess in the gym. The kind folk here told me something :COMPOUND.
So, here is my workout (there is a day of rest inbetween):

Day 1:
Barbell Military Press
Close-Grip chin up
Dips
Close-Grip Push up

Day 2:
Barbell Squat
Deadlift
Lunge

Day 3:
Deadlift
Pushup
Benchpress

Perhaps some smaller isolation things inbetwen to supplement this. I am also replace my myoplex with "GNC Weight Gainer 2200 Gold". I am splitting one serving into two, having two shakes a day, giving me 1850 extra calories - I will also have 4 extra meals including the 3 staples - breakfast, lunch, dinner and then one 'snack' meal.

What do you think?

If this does not work, I am giving up. I can barely afford that Weight gainer 2200 stuff, my poor mum is apying for it and its 100Sing every 10 days...

It looks pretty good, but I wouldn't recommend you doing an isolation exercises for the time being. It's best to do compound movements to get a solid base going.

Try giving this routine a go -> http://www.discussbodybuilding.com/m_120872/mpage_1/key_Natural%2cMass/tm.htm#195340

From the sounds of it, you are not experienced, so I would recommend doing 3x8, instead of 5x5 as the routine suggest for the time being.

And in relation to supplements, instead of spending money on supplements, I would recommend you eating food instead.

Read the following link which talks about nutrition and the foods to eat. I guarentee you my friend if you eat enough, you will grow!
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Im not really sure what your program is trying to do...

your working some muscle groups on multiple days with other muscle groups...it looks out of whack to me honestly. I really think to get the results you want, you should try to work each muscle group out twice a week taking in tons of calories.

Try to stick to similar exercises in the same workout, like day 1 Legs and bicepts for example, then thats it for those 2 groups till your next workout. Chest/tricepts all in one workout, etc...

and you have deadlifts twice? typo I hope.

You do have the right Idea with the compound stuff to help you get big. Just keep up the intensity, stick with it and keep those calories comming in.

"Unless you start doing something different, you are in for more of the same"

My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

Ok how is this then:

Day1:
Deadlift
Bent Over Barbell rows
Barbell Curls

Day2:
Bench Press
Military Press
Dips

Day3:
Squats
Stiffleg Deadlifts
Lunges


Planning to do 5x5, with high intensity. 2 warm up sets at 50%/75% weight, and using same weight throughout the working sets (as said in teh article that was referred to me!).
Are all of those compound excersises?
Thanks

It looks good, but I'm not sure how experienced you are, if you're fairly new, I would recommend you going for a 3x8 instead but following the same instructions with that article.

I would suggest you remove lunges, as it will be taxing enough with squats. If you want you can add some calf raises, and ab work to that day, but it's optional.

And yes, 98% of the exercises listed are compound.

But I also suggest that you try to get your diet up to scratch. Even if your workout routine isn't good, you will gain weight if you eat the required amount of foods.

Can I do lunges instead of squats then? They are very uncomfortable for my back...

Nothing is as effective as squats, but under special circumstances, if you are having problems with squats, feel free to replace them with other "equivalent exercises".

ORIGINAL: jcs

Can I do lunges instead of squats then? They are very uncomfortable for my back...

 
What do you mean? which part of your back? it could be that you arent keeping your back properly alligned, or that you are doign to much wieght and its causeing you to lose your natural support. Usually back problems arise from squats when the person is not keepign proper form usually by doing too much wieght.
 
Vdk is right man, nothing like doing squats. if you can fix it I highly recommend you doing it. If you can get to a leg press machine, thats a good Alternative if you HAVE to, but try to stick it out with squats if you can, you will love yourself later.
 
Your new workout is much MUCH better. Just make sure your getting lots of excess calories to put on the mass and wieght.

"Unless you start doing something different, you are in for more of the same"

My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

Most compound quad exercises will recruit lower back into it, Leg Extensions the least but they are not as effective as squats, can you do smith or hack machine squats, maybe lessen the weight to comfort your back then over a few weeks your back will strengthen so taht you can slowly increase the weight and so on....
Linda

Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com

If anyone is interested, I hit the gym today for the first time in about 2 months, and tried my new program.
I did 3x8 reps, and
Bench press @ 30KG
Bent over barbell row @ 25KG
Barbell curl @ 15kg
I know, I know, I'm weak.

I tried to do a free weight bench pres, but could not do it -too many stabilizers. I will build up strength again and then go for it. This, apart from some situps inbetween the excersises was all I did, and it took me just under an hour - i rested until I was fully ready to do the intense lifts again (these weight are normally what my final, heaviest set was before). Did I not too enough? What do you guys think?
All in all, it felt great to get back into the gym again - been slouched over my laptop and guitar for ages recording my album so it was nice to stretch out a little!

Many thanks

J

looks good. and don't worry about the poundages, it will go up if you keep your efforts consistant every week.

and btw, with your free weight bench press, if you couldn't do it, it means you were using too much weight. next week do it again with a weight that allows you to it with good form, and the amount of reps you are aiming for.

Dorian yates had previously said, you should hit it hard and fast. So I believe hard, heavy and fast. Slow in the movement, but the time between sets should be limited to no more than 25 - 30 seconds. Try pyramiding your weight ... like this
 
1st set = 1/2 your max lift limit x 10
2nd set = 3/4 your max lift limit x 8
3rd set = 100% your max lift x 3, quick change over, 3 x 3/4 your max lift, quick change 3 x 1/2 your max.
 
The next thing to look for is what your secondary muscle groups... try all this with the following:
 

Day1:
Deadlift  x 3 sets, 25 second break between sets
(pause for 1 minute while you setup for the next exercise)
Bent Over Rows  x 3 sets, 25 second break between sets
Dips  = 3 sets of 25
 
Drink lots of milk, 100% full cream milk... milo or chocolate flavouring. 2lt for breakfast is good, cheap and filling. Do this every day, I will drink upto 6litres of milk per day, offset with another 2 litres of water... remember the body holds a lot of fluid. If you want to hold more, increase your sodium intake.
 
Day2:
Bench Press   x 3 sets, 25 second break between sets
Barbell Flys    x 3 sets, 25 second break between sets
Shoulder Press     x 3 sets, 25 second break between sets

Day3:
Arm Curl
Tricep extensions
Squats

Stick with 3x3, pyramid to your max... do not worry about the protein powders, work within your budget... if your trying to max out your weight, why you worrying about the calories... just eat, drink and be merry.

Braf - wont the work out be like 15 minutes long then? My mum is my only way to get up the gym and she does cardio for 1 hour so....

jcs, don't listen to MrBafer at all! But seriously 25 second rest b/w set's is not sufficient enough, and you'll burn yourself out pretty soon.

And drinking 6litres of milk is highly not recommended. Keep your intake of milk to more than 3-4 glasses.

Just follow the previous advice given by other's and you'll be ok.

Yer you may feel 25 seconds is not giving you adequate rest between each heavy set.
 
A lot of people go for 2-3 minutes between lifts. This will keep your overall workout fairly short and intensive, but leave little chance of buring yourself out half way through.
 
Best of luck and keep it up! Being consistant will produce results 

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