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Hey guys i have recently decided to get back into working out. I want to go full force this time and get some real gains. I am currently doing a 3 day split with my work scedule so i can work out at my gym at work. I work swing shift so my workout schedule will alternate. I work out in the afternoons before i go into work. Like this week would be Mon,Tues and friday. Then next week will be monday morning then wed,thurs evening before work. I live about 25 miles from my job/gym so i try to make the most out of my days. I want some of yalls opinions on a good workout and some meals that i can eat to gain weight and muscle. I have already started my protien shakes and eating more protein rich foods. I think eating is the hardest part. I also have a total gym at home but it dosen't really do what i am wanting to do. It tones and cuts more than bulking. I have read some on the 5x5 and it seems good but it says you can't hit 2 days in a row at them gym and i would do that twice a week with my work scedule.I am not in bad shape but want to get in better shape. Hear are my stats i am 6'3" about 205ish not skinny but not big either. I guess i am medium build. You guys have the experince more than me. So what do i need to do? I would like to be abot 225 or so and with a nice build.Thanks guys

There is no possible other way to get to the gym every other day? If not, I'd probably do something like an upper/lower split. The first day do upper body, then the next consecutive day do lower body. Then the next day do upper. The next week would obviously be switched where you do lower, upper, lower. Upper body workouts including bench (incline or flat, try and alternate), military press, rows, pullups, and possibly some bicep/tricep accesory work will be sufficient. Lower body workouts of SQUATS, deadlifts, calf raises, possibly some ab work would be good.

Check out the Bill Starr-based routine here. There is a ton of other training advice, also.

Madcow's 5x5

^^^ He can't make it to the gym every other day...

Thanks for all the help guys.I really like the idea of the 5x5 and was thinking about just getting a rack for home or maybe a gym closer to home so i don't have to drive so far to my work gym. Right now this is my workout how does it look. Most are 3 sets 12-10-8 except for leg ext leg curls, low rowing and leg press i norm do 3 sets of 15. I also need some help on eating i know i need to eat more but i need some quick meals that make it easier to eat more often esp while i am at work. I have started drinking protien shakes. Opitium Nutrution 2 scoops with 16 to 20 oz of milk. Twice a day. But i have actually lost 3 to 4lbs since i have been doing that.I workout the days i go in to work. Any help is greatly appreaciated. Thanks

Mon

Bench Press
Incline Bench
Flat bench dumbell flys

Standing barbell curls
Preacher curls

Close grip bench press
Standing cable push downs

Tues

Leg Extensions
Squats
Leg Press
Stiff leg deads
Leg curls
Standing calve raises or machine calve raises

Friday

Lat pull downs
Barbell bent over rows
low pulley rowing
Shrugs

Military Press
Seated dumbell press
Dumbell lateral raises
Front machine press

Its not that great at all. If you insist of doing things your way, this is what I'd do: Way too much chest work on monday, pick either flat or incline and throw the rest out. Way too much legs. Do squats, SLDL, calfs. For Friday, Do your rows, then pullups (NOT pulldowns) and throw out the pulley crap. Throw out the dumbell press. But like i said, this advice is only if you insist on sticking with your split. For my advice on how you should set up your workouts, read above.

Ok thanks Scorcher. I may try to go to the 5x5 it has to be the shit as much as you guys talk about it and everyone is doing it. I just need to read some more on it i don't totally understand all of it. Thanks!

I made my best progress on 5x5 and swear by it to this day. Read up on the program and give it a shot. If you have any questions just ask.

__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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wait. 5x5 isnt the only option. its a great one and the best one i agree but there are others. tell me, ur one and only concern is that u dont have the time to hit the gym every alternate day but u can make it 3 days straight. am i getting this right?

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Sentinel. If i use the gym at the place i work i can't go alternating days. I work night swing 7pm to 7am. Like this week i am off mon tues then work wed thurs off fri sat sun. Then next week i work monday tues off wed thurs work friday sat sun. Alternates like that every week. So if i work out on the days i go in to work it is normally working out 2 days in a row then skipping a day or two till i go back. Gym isn't open on the weekends. I am thinking of building me a bench/squat rack so i can just do it at home when i want. Still throwing ideas out there so i don't know.My main goal is to get bigger and stronger so the 5x5 seems like the best bet. Thanks again guys.