Changing training routine. Advice needed - and appreciated.

[Arpats]

I am a man of routine. Here is what I do 3 times a week for the past couple years- only the dumbbells' weight was increasing (now it's 48 pounds per db)

Dumbbell shoulder press (seated)

1 - 10
1 - 10
1 - 15
1 - 15

Dumbbell bicep curl (seated)

1 - 10
1 - 10
1 - 10
1 - 10

Standing Dumbbell Straight-Arm Front Raise (I hold a dumbbell vertically with both arms)

1 - 15
1 - 15
1 - 20
1 - 20


Dumbbell flyes

1 - 15
1 - 20
1 - 25
1 - 30

Abdomen bench crunches

1 - 15
1 - 15
1 - 20
1 - 20


Dumbbell side bend

1 - 15
1 - 15
1 - 15
1 - 15

Just recently I've added squats - they are just bodyweight.

1 - 20
1 - 20
1 - 20
1 - 20

For the first year and a half I was just glad I can make myself work out regularly - earlier I gave up after 2-3 month of excercise.

Now I feel I'm in - and it's time for changes.

For the past 5 month I consume app. 150 grams of protein powder and for the last couple month I add 5 gr BCC and 5 gr glutamine to each of my 3 daily protein shakes.

My main goals is body transformation - more muscle, less fat.
Having VERY heavy muscles is not a priority.

I'd appreciate any sound advice. Where to move, what to do now?

[RoscoPico]

try this. Btw (s) = superset

Incline DB Press 5X5
Standing DB Arnold Press (s) 10-8-6
DB Side Laterals (s) 12-10-8
DB Front Laterals (s) 12-10-8
Close Grip DB Press 12-10-8
Tricep Press Down 12-10-8
ABS

DAY 2
Deadlift 12-10-8
Wide Grip Row 12-10-8
Wide Grip Pull Up 5X5
Bent Over Close Grip BB Row 12-10-8
Close Grip Pull Up 5X5
DB Hammer Curl 12-10-8
ABS

DAY 3
Squat 12-10-8
Leg Press 12-10-8
Leg Curl 12-10-8
Calf Raise 12-10-8

[Arpats]

[QUOTE=RoscoPico;183552451]try this. Btw (s) = superset

I train at home and all equipment I have are dumbbells and a bench.

[FitIron]

Originally Posted by Arpats

I am a man of routine. Here is what I do 3 times a week for the past couple years- only the dumbbells' weight was increasing (now it's 48 pounds per db)

Dumbbell shoulder press (seated)

1 - 10
1 - 10
1 - 15
1 - 15

Dumbbell bicep curl (seated)

1 - 10
1 - 10
1 - 10
1 - 10

Standing Dumbbell Straight-Arm Front Raise (I hold a dumbbell vertically with both arms)

1 - 15
1 - 15
1 - 20
1 - 20


Dumbbell flyes

1 - 15
1 - 20
1 - 25
1 - 30

Abdomen bench crunches

1 - 15
1 - 15
1 - 20
1 - 20


Dumbbell side bend

1 - 15
1 - 15
1 - 15
1 - 15

Just recently I've added squats - they are just bodyweight.

1 - 20
1 - 20
1 - 20
1 - 20

For the first year and a half I was just glad I can make myself work out regularly - earlier I gave up after 2-3 month of excercise.

Now I feel I'm in - and it's time for changes.

For the past 5 month I consume app. 150 grams of protein powder and for the last couple month I add 5 gr BCC and 5 gr glutamine to each of my 3 daily protein shakes.


My main goals is body transformation - more muscle, less fat.
Having VERY heavy muscles is not a priority.


I'd appreciate any sound advice. Where to move, what to do now?

Protein: Are you using a Whey protein? If so you did not need to add BCAA's or Glutamine as they are both already in there. YOu could also up your intake to about 250-275g or so a day


Another excercise you can add for your legs is " Inplace Lunges


I Think your rep range is fine...

Given the are limited to the exercises you can do, I would suggest adding one more set. How many times a week are you training? Is this a full body workout that you are doing like 3 times a week or something???

[Arpats]

Originally Posted by FitIron

Protein: Are you using a Whey protein? If so you did not need to add BCAA's or Glutamine as they are both already in there. YOu could also up your intake to about 250-275g or so a day


Another excercise you can add for your legs is " Inplace Lunges


I Think your rep range is fine...

Given the are limited to the exercises you can do, I would suggest adding one more set. How many times a week are you training? Is this a full body workout that you are doing like 3 times a week or something???

I train 3 times a week.

You think there's no need for additional BCAA and glutamine? Of course I'm aware the Whey Protein (I use ON's Gold Standard) contains both these substances.

So your advice is to increase protein consumption and add 1 set?

What about changing the order in which I do the excercises and other tricks of that kind?

[Arpats]

. YOu could also up your intake to about 250-275g or so a day[/b]////

But it will mean like 5 shakes, each 50 grams of protein, 400 calories from the stuff and milk 5 times a day. 2 000 calories!

[FitIron]

Originally Posted by Arpats

I train 3 times a week.

You think there's no need for additional BCAA and glutamine? Of course I'm aware the Whey Protein (I use ON's Gold Standard) contains both these substances.

So your advice is to increase protein consumption and add 1 set?

What about changing the order in which I do the excercises and other tricks of that kind?

IMO, adding BCAA's and gluatmine is overkill. Especially if you are taking any more than on scoop. I use two.

Yes, increase your protein to at least match your bodyweight. That will assist you in gaining lean mass.

Order of training!

Start with back, then do chest, arms and shoulders, then legs....

I'd alternate that weekly to keep your muscles guessing....

[FitIron]

Originally Posted by Arpats

. YOu could also up your intake to about 250-275g or so a day[/b]////

But it will mean like 5 shakes, each 50 grams of protein, 400 calories from the stuff and milk 5 times a day. 2 000 calories!

Most of your protein should come from food sources like chicken, tuna, lean steak, fish etc....

[Arpats]

Originally Posted by FitIron

Most of your protein should come from food sources like chicken, tuna, lean steak, fish etc....

Ideally

Thanks for the advice!

I'll try adding 1 set.

I have to do something with the I eat. The great thing I no longer consume a half-gallon canister of Praline Pecan or Cookis'n' Cream ice-cream in one sitting I'm ice-cream free for 5 month.