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Hi, im new to this site, been training for about 5 months 3 times a week. Im 6 foot 4 inches, im toned with a very low body fat % as ive always been skinny so want to gain size and weight, 5 months ago i was 155 pounds now after all the training, eating alot more, getting older (almost 18), many diffrent protein shakes (starting a casein protein now), and muscle tech creatine hardcore (the cheap stuff), im 180 pounds. Just ditched the creatine as it was cheap and wanted to move onto some better stuff, so got some ATP advantage serum creatine which I found really good for my strength havent beent aking it long enough to see size gains though.

Just wanted some new ideas on my training, try trigger some more growth as i find it hard being so tall.

Training Split;
Day 1 - Chest, Triceps, Legs, (Sometimes Bi's, depending how they feel)

Day 2 - Shoulders, Abs, Traps

Day 3 - Bi's, Back, (Sometimes light chest or abs, depending how they feel)

Training Excersises;
Chest
Flat bench DB, 6 reps 3-4 sets
Flat bench BB, 8, 3-4
Seated pec press machine, 6, 3
Flat Flys, 8, 3

Triceps
Close grip press, 8, 3
Lying down tri extension, 6-8, 3
Over head extension, 6-8, 3

Legs
Seated leg press, 8, 3-4
Squats, 8, 3
Lying Hamstring Curl, 8, 3-4

Shoulders
Press, 6, 3-4
Upright rows, 6, 3-4
Side raise, 8, 3-4
Front raise, 6, 3-4

Traps
DB Shrug, 8, 3
BB Shrug, 8, 3

Bi's
Standing DB Curl, 6, 3
Standing BB curl, 6, 3
Pull Ups, 5, 5
Concentrations, 6, 3

Back
Bent over upright rows, 8, 3
Lat Pull down, 6, 3
T bar row, 10, 3 (havent got enough weight)
Bent over lateral raises?, 8, 3

My gym does not have that many machines and facilities so have to limit most of my excersises to free weights!

I have about 2 minutes rest in between, some days reduce it to 1 minute for a hard work out. Any suggestions would be greatly appreciated. Thanks

Why would more expensive creatine mean it's better?

'Cheap' creatine (mono) is usually your best bet (the better brands of mono contain less impurities usually). But I wouldn't go as far as saying ATP advantage gimmick creatine is better than a good mono (ProLab Mono for example).

I'd be willing to guess that the ATP has some sort of Trademarked name like 'Advanced Anabolic CreaMax Formula' listed on it.


As far as your routine goes, its not ideal. You are relatively new to lifting and although you've gained quite a bit of mass off of it, its not a good routine. I would suggest sticking to a full body scheme rather than a 'split' like you have. You should also prioritize your compound lifts (deadlift (which isn't even in your routine), squat and bench). Keep your isolation movements and more importantly biceps, secondary to the compounds. Compounds will make you grow, not bicep curls.

Looking at your routine, day 1 is nuts because you've got 2 of the big compounds in there plus alot of other volume (not to mention bench and flyes twice). Your day 1 is almost a 3 day split in itself. Then when we come to day 2 your only doing shoulders, so you've gone from cramming all your heaviest movements in one workout to doing some presses and laterals. Day 3 is equally screwy because you've got a bunch of bicep exercises before you even touch your back. Rows, pullups, pulldowns, basically pulling exercises require biceps to be in there in some form, so it's not a good idea to have your biceps start off the workout. They'll be fatigued much quicker and hinder your pulling ability. So in the end your limiting a bigger muscle (back) from growing because you prioritized a smaller muscle (biceps).

That's all I can say for right now, chew that over and also take a look at rippetoe's starting strength program so you can get an idea of what a full body routine looks like.

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[QUOTE=Kane;53428]Why would more expensive creatine mean it's better?

oh, ok thanks for that, my creatine was excellent when i first got it and was so suprised it cost me $20, but it started to slow down so though i needed a change, should i go back to it or can you suggest any others?

thanks for that about my training didnt really think about it like that, its hard to do heavy squats, deads and benching as i dont have to heavy weights in my gym and no spotter or smith machine. But ill try my best.

Was thinking this instead, correct me again if it needs it;

Day 1 - Chest, Traps, Tris (or stick traps with back?)

Day 2 - Legs, Shoulders, Abs

Day 3 - Back, Bis

Or

Day 1 - Chest, Traps, Tris

Day 2 - Legs, Bis, Abs

Day 3 - Back, Shoulders

Moved thread to appropriate forum.

For creatine, I found that ProLab is pretty good.

Again, with this training, you need to ditch the split and stick with something that is full body. Meaning you're squatting everyday, benching once or twice a week, deadlifting one day, plus some other pull and push compound added in. Mainly you should be looking at the exercise layout of the starting strength program.

ie:
Day 1
Squat
Bench
Row

Day 2
Light Squat
Press
Deadlift

Day 3
Squat
Bench
Row

Not something exactly like this. This is not a routine, there are no reps, its only a collection of basic exercises. And before you ask, no, day 1 and day 3 are not the same. They will differ by reps/sets or variations of an exercise, mainly something will set them apart in some way.

ok ok im getting you now! just a few final questions,

so on the two benching days do DB one day and BB one day or both twice a week?

and the two rows, upright and bent over?

should i be adding some tris bis and abs at the end of the 3 work outs?

should i be doing 5x5 on the squats, bench, deads and rows? then maybe higher for my smaller muscles?

thanks for the help will be trying it out today.

You could do do BB bench both days, doing 5x5 one day and 1x5 the other. You could do DB one day and BB the other but it will be difficult to track your progression.

Rows are the same, I would pick two 'bent over' variations, not upright rows. You could do the same as bench, 5x5 one day and 1x5 the other.

Try not to do any arms and see how things work for a bit, they will grow without any accessory work. You can do abs and if you really have to do arms then do a bicep or a tricep exercise, not both and only 2-3 sets (maybe 8-12 reps) of one exercise.

Squats are the same as bench and rows. 5x5 one day, a light 5x5 another, and a 1x5 the last day.

I'm not sure if anyone else noticed what I did here. But I basically just gave you the exercise setup for DFT Its a more 'advanced' setup, although what I gave here is only half of what makes DFT DFT.

I'm still going to strongly suggest you take a look at the Starting Strength program. Take a look at the journal section, Pitysister is doing it and has a good journal for it right now. SS is much better for you at this point.

good to see your doing pullups....do they have anywhere you can do dips as well? kane brings up all good stuff...

it's hard to get out of the mentality of "i have to do 5356 reps a day for biceps and triceps..." but once you do...there's no going back...

i have not done any bicep work for about a month now....and if anything...they have gotten bigger because they are not getting overtrained

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