Adding extra volume?

[rugbyfan88]

I'm looking to start moving into something a little higher volume training wise, in the past i've run cookie cutter fullbody routines and push/pull splits working muscle groups twice a week but with low volume, although i did gain a fair bit of strength and got bigger all over i want to start adding quality size giving each muscle group as much priority as the next.

For those of you who are used to bodypart splits could you take a glance over this and give me any pointers, will be much appreciated. Cheers.

Monday-Chest/Biceps

5x5 Bench Press
5x5 Weighted Dips
4x8 Incline DB Press
4x6 Barbell Curls
3x8 Hammer Curls
3x10 Incline Curls

Wednesday-Shoulders/Traps

5x5 Barbell Press
3x10 Seated DB Press
5x10 Lateral Raises
5x10 Face Pulls
5x5 Shrugs
3x10 DB Upright Rows

Friday-Back/Triceps

5x5 Deadlifts
5x5 Barbell Rows
5x10 Chins
4x8 One Arm Rows
5x5 CGBP
4x8 OH DB Extensions

Sunday-Legs/Abs

5x5 Squats
5x5 SLDL
4x8 Lunges
5x10 Calf Raises
5x10 Weighted Situps
5x10 AB Wheel

[Wildtim]

There are only a couple of changes I would suggest to this program.

On chest Bi I would switch the hammer curls and the dips. GO chest/bi/chest/bi this rests the chest while working bi and vice versa so you will have maximum energy for each exercise.

Same on Bck/tri day flip CGBP and the row. This one especially as I would want the row as far from the deadlift as possible to give the lower back as much recovery as you can. Rows aren't any good if your lower back can't play it supporting role long enough for you to work the rest of it.

You could also do the same type of thing on Shoulder/ trap day but here it is more to space your pulls out more allowing for better grip strength and incidentally forearm development.

Pretty solid routine though, I like it

[rugbyfan88]

Yeah i see what you're saying that certainly makes sense, thanks for the advice. Just wanted to make sure it wasn't too much volume wise.

[ironwill2008]

Originally Posted by rugbyfan88

Just wanted to make sure it wasn't too much volume wise.

It might very well be too much, and then again, it might not be enough. The only person in a position to evaluate this is the person actually working the routine.

That's too many sets in one day for me, but that doesn't mean it's too many for you, or someone else.

To find your answer, you'll need to follow it for 2-3 months, and log your results.

[bbjeff86]

Rugbyfan, what is your overall goal (e.g. strength, leaning out, hypertrophy, some combination?). Also what is your training experience. This will help greatly in people helping you and giving advice.

[rugbyfan88]

Looking to gain muscle mass as opposed to pure strength. Been lifting 5 years for rugby using basic strength routines designed by my coach but now looking to get into bodybuilding.

I tried the monday workout today but just felt beat after working my chest, so i may go against my coaches advice and have a seperate day to work arms thus making it as such.

Chest
Back
Rest
Arms
Legs
Shoulders
Rest

I also felt the 5x5 was too much at the moment so i'm thinking of doing 3-4 exercises per muscle group and keeping the sets at 3 for the initial few weeks to gauge my tolerance.
So for the time being the revised plan is as such.

Monday-Chest

3x5 Bench Press
3x8 Incline DB Press
3x5 Weighted Dips
3x10 DB Flyes

Tuesday-Back

3x5 Deadlift
3x10 Chins
3x8 Barbell Rows
3x12 One Arm Rows
3x20 Pulldowns

Wednesday-Rest

Thursday-Shoulders

3x8 Seated Press
3x10 Lateral Raises
3x12 Rear Raises
3x10 Incline Lateral Raises
3x8 Shrugs
3x10 DB Upright Rows

Friday-Legs

3x5 Squats
3x10 Leg Press
3x8 SLDL
3x10 Lunges
3x20 Calf Raises

Saturday-Arms

3x6 CGBP
3x6 Barbell Curls
3x10 DB Extensions
3x10 Hammer Curls
3x15 Pushdowns
3x15 Concentration Curls

Sunday-Rest

And i'll put some ab work in at the end of a couple of days.

[rugbyfan88]

So does this look ok as a starting point into this kind of training?