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Hi Ya, im jason have a question, maybe somebody can help me with.
basicly this is my routine

MONDAY= (CHEST/BACK/LEGS) bench press, incline press, close grip press, pull ups,(added weights)chin ups(added weights)leg extensions,calves raises.

WEDNESDAY= (Shoulders) -Front military press,lat raise,shrugs,upright rows

FRIDAY = (Biceps,triceps,legs.) -barbell curls,skull crushers,reverse curls,pull ups,chin ups,leg extensions,claves raises.

Im 5'7 187 pounds, trying to add more mass and strength, i already have good amount
of muscle, and some definition, my diet is great(lots protein),
on these exercises im doing 4 sets of 6 reasonably heavy weights, on each set
i add 5 pounds, is this a good mass building routine, are the exercises good also?
Thx in advanced,im not new to building but input is always great!
im 32 yrs old ,training since high school.

I personally think it's deficient in some areas. Here's my .02....

You can dump the closegrip bench since flat bench is the same exact thing, only heavier.

You have two types of pullups and no back thickness exercises such as deadlifts or barbell/cable rows.

Leg extensions are not what I call a leg workout.

I don't see why shoulders rate their own special day IMO. You're completely neglecting your back and legs, so I would do something like this:

Monday: Chest/Back
Wednesday: Shoulders/Biceps/Triceps
Friday: LEGS/Calves

Additionally, I would also do more COMPOUND lifts:

Monday:
- Bench Press, Incline DB, Weighted Dips..
- Deadlifts, Weighted Pullups, Cable Rows

Wednesday:
- Military Press, Side Laterals or Upright Rows
- Barbell or Incline Curls, Hammer or Reverse Grip Curls
- Skullcrushers, Reverse Grip Pressdowns

Friday:
- SQUATS!, SLDL's, whatever..
- Calf Raises

You should vary your intensity/sets/reps or it will result in diminished returns. Staying in one perpetual rep range for a long period of time will cause your body to adapt. The training will lose its stimulus. If I HAD to split (I hate splits), I'd keep a heavy compound exercise first, then increase the reps for the second exercise, then again for the third. Here's an example:

Monday: Keeping the same weight for all sets/reps

- Bench Press: 3 x 3-5
- Incline DB Press: 3 x 6-8
- Weighted Dips: 2 x 10-12

- Deadlifts: 3 x 3-5
- Weighted Pullups: 3 x 6-10
- Cable/T-Bar Rows: 2 x 10-15

You should try to keep overall volume the same. No pyramiding IMO. Pyramiding is better suited for beginners, which you shouldn't be if you've been lifting for 14 years (since high school).

Is there any reason for the lack of legs?

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is this over kill? if so which should i remove if any.

Monday(Chest and back) = bench press skull crushers squats incline dumbells military press calf raise,pullups, upright rows,deadlift,chinups, shrugs and power clean.
.
Wednesday(shoulders,biceps,triceps) = skull crushers,military press,upright rows,shrugs,power clean,biceps(barbell), lat raises,reverse grip curls.

friday= legs= squats and calf raises.

i have a gym at home nothing fancy, bench, chinup bar, barbells,dumbells, what would u recommend in sets and reps for these, do i always change them up every now and then(reps and sets) thx so much for your help!
Jason

LOL, dude, you're doing the same exercises Monday and Wednesday..skull crushers,military press,upright rows,shrugs,power clean...

You're doing way too much!

Why not do three fullbody workouts instead of trying to "split" up the muscles because it's not working for you. What you wrote is the exact reason why split routines are garbage for natural mass gain.. You don't know if powercleans are a "back" or "shoulder" workout, ect.

If you need a "split", then I stand by what I recommended in your other thread you made. Three day split

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each


Key Features:


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

* Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.

* I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.

* The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.


Advantages:

* Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.

* Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.

* The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.


Disadvantages:

* Not a lot of exercise variety.

* Some people find training the Big three more than once per week to be too taxing, but the total volume is actually not that high because there is not much focus on assistance exercises.

* This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.

hi thx for replying ok i might be sold on the full body workout.

with these exercises here ...which r the absolute must for mass and size, again i have a bench, dumbells, barbells, and chin up bars, so some u might suggest that r not here, i cant do, lack of equipement. These i would do full workout Mon, Wed, Fri. and sat and sunday off?


bench press front military press Barbell curls
incline press lat raises skull crushers
shrugs reverse curls
pull ups,(added weights) upright rows chin ups(added weights)weights) squats power clean deadlift
calf raises

Any way you can structure that to read:

Monday:
- Bench
- Squat....

Wednesday:
- whatever
- whatever...

------

I have no idea what you are trying to say. My advice is to read this thread: hypertrophy-specific training Just follow the logic of the thread and you should get the jist of what I'm referring to.

Also, I'm condensing all your threads into one. You don't need to open a new thread everytime you post a question. Just post in your thread and others will respond within that thread.

what i meant to say is in a full body workout in these exercises i would do 3 times a week, which r the best ones, so i dont over kill with exercises that do the same thing...

bench press
front military
press Barbell curls
incline press
lat raises
skull crushers
shrugs
reverse curls
pull ups,(added weights)
upright rows chin ups(added weights)
squats
powerclean
deadlift
calf raises

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