2 years lifting switching to new rountines (but need an advice)PLS PLS pLS

[friscovicta]

First of all thanks for reading my thread,u are very appreciated... Long story short, so im having hard time figure it out if my rountine will still get me stronger and keep bulking me up..... Currently im doing this 5 days a week routine... Well i posted up on IA.com and they say it's "Retard" well i don't know what to say but yeah I just switched up my routine to BB.com proven routines but my question is.


THe one from bodybuilding.com routnies.
Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
"Can i still put couples of more sets into it?"
"Will my arms gonna get bigger with this work out?"since this routines doesn't have enough "tris and bis enough workout?"

My old work out routnies..
Mon back
Tue chest
Wed legs
Thus off
Fri tris and shoulders
Sat bis, abs and calfs... ( i need more calf exercises because though my thighs are big , mi calfs are really small for mysize.
Sun off
So on back day i would star with
#1 deadlift- (135x12, 275x8, 315x6, 375x3,405x1,225x8)
#2 barbell row( 95x12, 135x10, 155x8, 185x5, 205x 3)
#3 pull downs ( rep range from 5 to 10 4 sets)
# 4 pull ups ( reap range from 8 t0 faliure)

ON Chest day
# Bench ( 135x12, 185 x6, 205x 3, 235x1, 135x10)
# delince (135x12,185x6, 185x6, 205x3,155x8)
# Incline(135x12,145x8, 155x6,165x4, 135x10)
# debell flys ( 4 sets 10 reps)

On legs day
squats (135x12, 205x 8, 225x 6, 245x2, 275x1,185x 7 or 8)
legs press( 2 plates 12, 3 plates 10, 3 plates and 25, 8reps, 4 plates, 4 plates and 25, 3reps.

shoulders
clean and jerks ( 95x 6, 135x 5, 135x4, 135x 4, 145x1)
dumbell press ( 50lbsx12, 65x8, 70x6, 75x 3, 60x8)
miltary press( 95x 12, 135x8, 145x5, 145x5,135x8)
behind the neck press (95x 12, 135x8, 145x5, 145x5,135x8)

Bis and tris,
barbell curls ( 70x13, 80x10, 90x8,100x5)
preacher curls (70x13, 80x10, 90x8,100x5)
incline dumbbells curls(25x12, 40x 10 ( 3sets)
seated curls ( 45 each side for 10 reps of 4 sets)
close grip bench ( 135x 12, 145x 8, 155x5,155x5)
skull crusher ( different weights with same reps order)
overhead seated(different weights with same reps order)
dips( 8 to failure, 4 sets)

[_Ishy]

Your old routine really was terrible.


That new one looks great.

For your arms you have got to remember that other exercise use your arms also. Bench pressing and military pressing work triceps also (on top of 6 sets a week of isolation work on them). Pull ups and rows work biceps (along with 6 sets a week of isolations).

Definitely stick with that routine and see how it goes first, but at first glance it looks good. Apparently most of the population responds more to these lower volume workouts. Don't adjust it, not yet at least. Run through a 6-8 week cycle and see how it's worked (check your weight, body fat levels and actual muscle size by measuring thighs/arms/etc). If you did want more volume still, you could always add some dips and chin ups in to hit tris/bis.

And remember that diet is as important as your routine.

[friscovicta]

Your old routine really was terrible.


That new one looks great.

For your arms you have got to remember that other exercise use your arms also. Bench pressing and military pressing work triceps also (on top of 6 sets a week of isolation work on them). Pull ups and rows work biceps (along with 6 sets a week of isolations).

Definitely stick with that routine and see how it goes first, but at first glance it looks good. Apparently most of the population responds more to these lower volume workouts. Don't adjust it, not yet at least. Run through a 6-8 week cycle and see how it's worked (check your weight, body fat levels and actual muscle size by measuring thighs/arms/etc). If you did want more volume still, you could always add some dips and chin ups in to hit tris/bis.

And remember that diet is as important as your routine.

rite on bro. like u said im just gonna stick with the new one and wait and see how it goes. My diet is pretty decent.

[_Ishy]

That's good to hear.. just remember it's not just about eating clean, it's about eating enough calories and protein.