Posted on here a bit last year, but life started to get into the way. Have been training in the time since, but have been focused more on general fitness (running, circuit training, etc) and weight maintenance.
I'm practically a stick figure (5'9", 155lbs), and am interested in putting on a little mass. My goals aren't anything too crazy, and while I certainly respect the goals of power lifters and/or bodybuilders, I'm really just looking to add a little bit of mass to get me into the 170-180 range.
I'm looking at a few routines right now, including Steve's 3-day, full body dumbbell routine on the M&S forum, and another I came across that uses the same moves 3x a week:
Pulls ups or row: 3x8
Bench (DB or flat bar: 3x8
Shoulder Press: 3x8
Bar curl: 3x8
Wondering if there is any downside to running the same exact routine 3x a week? I know a lot of the classic BBers used to, and also know that at this point, I need to focus solely on getting more comfortable with the basics and adding weight to the bar as often as possible.
Any recommendations between the two? I know it's one of those things where you can't go wrong either way and are better off not overthinking it, but nevertheless appreciate any advice you guys might have.
Bump. Was moderated.
Welcome back ... :)
That's going to require that you train and eat like a bodybuilder for about 1.5 to 2.5 years.
Front Squats or Leg Press
Alternate workouts between pull ups and rows
Alternate DB and BB each workout
Alternate DB and BB shoulder press each workout
Cable Tricep Extensions
Getting back into the swing of things. I've been lifting somewhat steadily since I last posted, but not with proper nutrition or enough consistency to see any major changes. The last two weeks, though, I've been putting everything into it - diet and routine.
Here's the program I'm currently running. It has been working well for me. ABA/BAB set-up lifting three times a week:
DB Bench: 3x6-8
T-Bar Row: 3x6-8
Leg Press: 3x8-10
Lat Pulls (until I can do chins): 3x6-8
DB Shoulder Press: 3x6-8
I'm going to try to post up on here with some consistency to keep myself honest.
keep it simple and kill it!
way to keep coming back!
Two things that will lead you to success.
1. Train consistently. Pick something, anything. For the most part it doesn't matter. Just stick to it and add weight to the bar and add reps.
2. EAT. You will never put on appreciable muscle if you are also trying to constantly stay lean. Eat some good, whole foods in large quantities and build a base.
Thanks for the advice and support, guys.
Here's what I did today...will post up also in the training logs section:
DB Bench: 3x8 @ 60lbs (will increase weight next workout)
Machine Flye: 2x10, 8 @ 125 lbs (only through this in because I was feeling great)
Corner Row: 3x8 @ 90lbs + bar (not sure how the bar weight is accounted for in a corner row; did corner rows because I work out a diff gym on the weekend, and they don't have a t-bad, so I alternate)
SLDL: 3x10 @ 80lbs
Leg Press: 3x10 @ 205 lbs
DB Curls: 2x10 @ 30lbs
Tri Press-Down Machine: 2x12 @ 105
posted this up in my training log, but wanted to post it here as well. Modified things just slightly, and loving it so far. Here's what I'm running; trying to keep it basic but fun:
Incline DB: 3-4x6-8
T-Bar Row: 3-4x6-8
Lat Raises: 2-3x10-12
Leg Curls: 2-3x10-12
Standing OHP (DBs): 3-4x6-8
Heavy Lat Pulls (until I can do chins): 3-4x6-8
DB Lunges: 2-3x8-10
ABA/BAB set-up. So far, the dips/OHP combo has worked, but I might drop the dips if it gets to be too much, or the arm work at the end of the routine. I'm also not sure how my shoulders will respond to dips w/regularity; I hear mixed reviews abt the impacts on the cuffs.
Current stats: 5'9"; 161lbs
Incline DB: 3x8, 8, 7 w/ 65lbs DB's
T-Bar Row: 3x8, 8, 8 w/ 110lbs
Lat Raises: 3x12, 12, 12 w/15lbs
Squats: 3x10, 10, 10 @ 180lbs
Leg Curls: 2x12 @ 95lbs
Question on the t-bar rows. Right now, I'm using 45lbs plates, but read somewhere that you want to go with 25lbs or 35lbs plates increase the range of motion. Am I losing out a lot by using 45lbs and sacrificing that 3/4 inch or so of extra ROM, or that is broscience at its finest?
Back at it on Thursday.
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