My I'm-not-gonna-overtrain-anymore-mass-gaining workout: feedback, please.

[retooferab]

Quick background: Started post-surgery happy to still have my right arm (long story) but weak weak weak, 5' 11" and 145. In 15 months of lifting since then I've done no cardio and gained about 12 pounds of fairly lean bodyweight (mirror and jeans judgment). My goal is to get bigger and stronger, which I've done but plateaued. I've learned from reading here to do compound movements, eat alot, try V2, etc. Here's the workout I'm planning to switch to. What do you think?

Monday
Flat Bench
Military Press
Dips
Hanging Leg Raises

Tuesday
Pull-ups (wide)
Barbell Rows
Barbell Curls
Crunches

Wednesday
Squats
Dead Lifts
Obliques

Thursday
Dumbell Incline Press
Military Press
Dips
Hanging Leg Raises

Friday
Pull-ups (wide)
Dumbell Rows
Dumbell Curls
Crunches

Weekends = FUN

2 to 3 working sets of 4 - 8 reps (always heavy)

*EDIT to note above workout is idiotic. Keep reading.*

[AlphaOmega2003]

lol, are you serious. The title should be "My overtrain idiotic kill myself so that my muscles will never grow routine"

[idiotsavant]

Thursday and Friday look suspiciously like Monday and Tuesday.

[Esmir03]

wow what a tittle.

[Mikey1]

Originally posted by AlphaOmega2003
lol, are you serious. The title should be "My overtrain idiotic kill myself so that my muscles will never grow routine"

LMAO.....i have to agree

[ahadabans]

Too much upper body I think. Four upper body days and only one leg day, plus... No calves? No hams?

Don't like the idea of working with weights every day. Rest days are a good thing.

How about something like this:

Day 1: Upper body
Day 2: Cardio
Day 3: Lower body/Abs
Day 4: Cardio
Day 5: Upper body
Day 6: Rest
Day 7: Rest
Day 8: Repeat but start with Lower body/Abs
Day15: Cycle starts over

For Upper body how about this:
Deadlifts
Military Press
Chinups
Bench Press
Rows
Dips

For Lower body / Abs:
Squats
SLDL
Leg Press
Calf Raises
Crunches
Leg Raises

2 sets for everything. Don't go to failure.

[skarotum]

Plus one key problem is that you have exercises all over the place. Flat bench this day, incline bench a few days later. The two hardest lifts on the same day. Then back a few days after deads. It needs major work.

[retooferab]

HAHAHAHA OK, I forgot to add to my background that I'm an idiot and have no knowledge except for what the red shirt dude at the Y says. So, thanks for all the laughs, but does everyone agree with ahadabans, or do you have an original idea? Thanks in advance.

[Overload]

If you're 5'11" and weight about 156lbs after the weight gain you stated, I don't think you should be considering any cardio. You need to eat and fill out.

As for a routine, maybe something like this. There's many options but I wouldn't do what you listed. No need to work the same muscle twice a week IMO.

I love low volume so I'll keep it similar to what you listed. Do just 2 sets of each with the 4 - 8 reps. Heavy!

Monday:
Squats
Dead Lifts
SLDL or Leg curls
Military press or DB seated press
DB side laterals
Obliques

Rest

Wednesday:
Flat Bench
Incline press (bb or db)
Chest Dips (leaning forward)
Close grip press
Skull crushers
Hanging leg raises

Rest

Friday:
Wide grip pull-ups (palms facing out) - just about shoulder width
Close grip chin-ups (palms facing in) - little inside shoulder width
Barbell Rows
Barbell Curls
DB hammer curls
Crunches

Rest
Rest

Repeat

Here's one of my favorites. Again just 2 sets each. Theory is that if you get up to really heavy duty weights with these exercises, you won't be lacking in any bodyparts. Leave the smaller isolation exercises for when you're bigger.

Day one:
Bench Press or Incline press
Chest Dips
Military or dumbbell press
Close grip bench press

Rest and eat

Day three:
Squats
Deadlifts
SLDL
Calf Raises
HEAVY Abs

Rest and eat

Day five:
Pull-ups or chin-ups
Bent Rows or Dumbell Rows
Barbell or Dumbell Curls
Hammer Curls

Day six/seven:
rest and eat even more...

Good luck

[MiloMan]

The best feedback you can expect is to do the program, then see if you make progress or not.

[retooferab]

Wow. Thanks, Overload! I like that second workout, and I'll give it a try. I just have a hard time getting it out of my head that I can spend LESS time in the gym, and sleep in MORE days... and make BETTER gains. But, hey, I'm eatin' like crazy now and haven't been making gains for months, so... new work out (yours, not mine) and more real food protein (tuna, seeds, etc.), plus more sleep. WOOO HOOO!

[Overload]

Originally posted by retooferab
I just have a hard time getting it out of my head that I can spend LESS time in the gym, and sleep in MORE days... and make BETTER gains.

Yeah, it took me a while to give up the idea of set after set with multiple exercises at multiple angles.

This might interest you. It's changed the way I do my workouts and construct my routines.

http://www.allnaturalalternatives.co...IronAddict.zip

[ahadabans]

Overload...

That day 3 in your second routine is nuts. Squats, deads AND SLDL???? That's suicide man. Otherwise, I like it.

But here's how I would do it:

Day one:
Bench Press or Incline press
Chest Dips
Military or dumbbell press
Close grip bench press

Rest and eat

Day three:
Squats
SLDL
Leg Press
Calf Raises
HEAVY Abs

Rest and eat

Day five:
Deads
Pull-ups or chin-ups
Bent Rows or Dumbell Rows
Barbell or Dumbell Curls

Day six/seven:
rest and eat even more...

Don't think 2 bicep exercises are necessary. Deads should be on the "pull" day IMHO.

[Overload]

Switching deads is a good idea. But keep in mind it's just 2 sets per exercise so you get the pain over with quickly. lol

[retooferab]

Thanks, guys! I hope I can shape up as well as this workout is. (Man, I slept in this morning instead of working out... that was weird! Since I lift first thing in the morning, I'll have to figure what to do with sleep schedule. Getting up early every day worked for me -- a little groggy today.)