Lol, got your pm.
Quote:
|
I have 2 periods of weight lifting with approx. 30 mins for each class. Any suggestions on what workout I should be on?
|
Damn, I know you don't have any control of your school schedule so that sucks! However, your cloud does have a silver lining IMO. Here's my suggestion. You're wanting to continue building muscle (as do we all), so I'm NOT inclined to give you some bullshit 4 day split so don't worry.
This can work for you. Do an UPPER/LOWER split, four days a week. I recommend doing 2-3 compound exercises per every 30 minute workout for you. Including all your warmups, worksets, and the possible 5 minute wait holding your dick in your hands waiting for your turn with a bench,
30 minutes is just enough.
You have a terrific foundation to build off of. Instead of wasting your time with a 4-6 day split, you've been focusing on progressing with your compound only, full body workouts. Here's the next step:
I'm
LOOSELY following FI's hypertrophy routine since it's one of the better upper/lower split routines that is structured with a linnear periodizational model..Which is terrific for mass gain.
Here's the exercises that you're gonna do (per each session).
DAY ONE- Upper
(1st 30 minute workout) Chest/Shoulders/Triceps
- Flat Bench Press
- Standing Overhead Press (Strict! No leg drive)
- Skullcrushers (or another form of triceps extensions)
(2nd 30 minute workout) Back/Biceps
- Pulldowns
- Pendlay Rows
- Barbell Curls
DAY TWO- Lower
(1st 30 minute workout) Quads/Calves
- Front Squats
- Leg Extensions
- Calves
(2nd 30 minute workout) Hamstrings/Lower Back/Abs
- Deadlifts
- Pullthroughs
- Heavy Abs (whatever you want, weighted)
DAY 3 OFF
DAY FOUR- Upper
(1st 30 minute workout) Chest/Shoulders/Triceps
- Incline Bench
- Seated DB Shoulder Press
- Rolling DB Triceps Extensions (or suitable replacement)
(2nd 30 minute workout) Back/Biceps
- Weighted Pullups
- Cable Rows (or suitable replacement, DB rows, cables, ect)
- Incline Curls (or suitable replacement)
DAY FIVE- Lower
(1st 30 minute workout) Quads/Calves
- Olympic Squats (yep, ass to the grass)
- China Squats (unless you don't have a smith machine)
- Calves
(2nd 30 minute workout) Hamstrings/Lower Back/Abs
- SLDL (standing on 45 lb plates)
- Power Shrugs (bend slightly forward, then drive shoulders up)
- Heavy Abs
* China Squats are usually done in the smith machine. You put your feet very close together and start off ass to the grass. Use light weight BTW
. All you're gonna do is go from sitting on your calves to 1/2 - 3/4 of the way up, then back down again. You do this exercise VERY slowly!! Quad burner for sure!! If you don't have a smith machine, use DB's.
* Power Shrugs are the same as a regular shrug, but you're gonna let the bar go lower as you bend forward more before driving the weight up. It's basically using more lower back, and you'll be able to use a lot more weight.
=================================
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4
* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.
Upper
Lower
Off
Upper
Lower
Off
Off
Quote:
|
Now i weigh 175ish, how heavy should i get before cutting?
|
Don't bring up cutting until your above 200 lbs IMO. Reason being, if you go on a cut from hell weighing a tender 180 lbs, you'll come out at a stellar 150 lbs and look like John Basedow...Which noone should want to look like. (in my opinion). Basically, you cannot cut without a significant amount of muscle to showcase. Oftentimes cutting is catabolic too, especially for someone new to cutting, so account for 'some' muscle loss as well.