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  1. #1
    Registered User newbie1013's Avatar
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    Routine help needed!

    So pretty new to this but got a real enjoyment from hitting the gym and enjoying my noob gains but I want to change it up a little as getting a bit tedious and very time consuming.

    So over the past 2 months I was doing the 4 day Upper/lower split and eating around 3500 calories a day and added about 1.5 stone as I was real skinny to start with and my body fat is around 4% should I up my calories?

    I’ve been thinking about doing a upper/lower split one week then bro split next week is it worth it or should I stick with the upper/lower split as it’s definitely working for me but it feels like certain muscles are aching much more than others my arms and chest have grown out of proportion to other muscles but thinking a bro split one week to hit individual muscles a little harder.
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  2. #2
    Registered User air2fakie's Avatar
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    You gained 20 lbs in 2 months and your bf is now 4%? Impressive.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    What is your actual program. Movements, weights, sets, reps, progression. What is your height, weight.

    You're not 4% bf. You'd be in a perilous place physiologically if you were.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  4. #4
    Registered User safcpaul's Avatar
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    Firstly op well done for escaping auschwitz and getting yourself up to 4 percent. I would say get another 20bs on your frame and get yourself up to 7 percent
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    Registered User Ghawk21's Avatar
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    A few things; nothing has grown out of proportion in 2 months, you're not 4% but I'll assume you used one of those useless scales so not your fault but please stop trusting them, post the workout for real advice but changing routines each week is a bad idea regardless, slow down on the rate of weightgain or you will start getting fat if you haven't already. 0.5-1lb/week should be the target.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  6. #6
    Registered User newbie1013's Avatar
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    Thanks for the replies guys

    So my routine consists of
    Monday
    Bench press 3x6
    Incline dB press 3x8
    Db curl 3x8
    Bent over row 3x6
    Lat pull down 3x8
    Overhead press 3x8
    Skull crushers 3x8
    Abs
    Tuesday
    Squat 3x6
    Deadlift 3x6
    Leg press 3x10
    Leg curl 3x10
    Calf 4x8
    Abs
    Thursday
    Incline bench press 3x8
    Db flat flies 3x8
    Incline dumbbell curl 3x8
    Seated cable row 3x8
    One arm db row 3x8
    Dumbbell lateral raise 3x8
    Cable tricep extension 3x8
    Abs
    Friday
    Front squat 3x8
    Barbell lunge 3x8
    Leg extension 3x10
    Leg curl 3x10
    Seated calf raise 3x8
    Calf press 3x8
    Abs
    I’m having trouble adding the extra pounds as I’m lactose intolerant so I’m using plant based protein shakes to make up it.

    I’m trying to focus on compound workouts and lifting heavy I’m noticing physical change but literally can not add weight no matter how much I eat.

    I did use a only body fat calculator didn’t realise it was a sin 😂 my waist is only 28” I’m 6ft tall and around 150lb.
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  7. #7
    Registered User newbie1013's Avatar
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    Sorry forgot the weights

    I started at around 130lbs and found out after tracking my diet I was only eating around 1900 calories after 6 weeks I added around 16lbs and slowed down adding around 4 lbs over the last two weeks
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  8. #8
    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    You gained 20 lbs in 2 months and your bf is now 4%? Impressive.
    This must be a new world record!
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  9. #9
    Registered User tommy4life's Avatar
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    Originally Posted by newbie1013 View Post
    So my routine consists of

    I did use a only body fat calculator didn’t realise it was a sin my waist is only 28” I’m 6ft tall and around 150lb.
    Thats pretty skinny. Keep eating, i was 177lb when i started and kept eating till i was 255 a few years later.


    If youve gained weight but havent been able to lift more weight it might be a programing issue. How is progression built into this program? If you dont know or if it doeant ita not a great program. If you like upper/lower jump onto the fierce 5 program. It tells you exactly what to do and how
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  10. #10
    Registered User newbie1013's Avatar
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    Originally Posted by tommy4life View Post
    Thats pretty skinny. Keep eating, i was 177lb when i started and kept eating till i was 255 a few years later.


    If youve gained weight but havent been able to lift more weight it might be a programing issue. How is progression built into this program? If you dont know or if it doeant ita not a great program. If you like upper/lower jump onto the fierce 5 program. It tells you exactly what to do and how
    So I’ve been adding 2kg to every muscle group after every workout so 4kg a week bit embarrassed about the weights but I added 25 kg on my orm for bench press and 30kg on my dead lift and squat on the other smaller workout I’m just sticking at the 2kg per week increase as don’t want to overdo it and plateau to quickly.
    I’m trying different diets pretty much every week to bulk up but nothing much is working very well.

    I have been eating about 3500 calories on average and about 180g of protein.
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  11. #11
    Registered User paulinkansas's Avatar
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    Originally Posted by newbie1013 View Post
    I’m trying different diets pretty much every week to bulk up but nothing much is working very well.
    Eat more mutton. It worked for this guy that did the Barbarian Wheel of Pain workout program.
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  12. #12
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Originally Posted by newbie1013 View Post
    So I’ve been adding 2kg to every muscle group after every workout so 4kg a week bit embarrassed about the weights but I added 25 kg on my orm for bench press and 30kg on my dead lift and squat on the other smaller workout I’m just sticking at the 2kg per week increase as don’t want to overdo it and plateau to quickly.
    I’m trying different diets pretty much every week to bulk up but nothing much is working very well.

    I have been eating about 3500 calories on average and about 180g of protein.
    Don't be embarrassed by your lifts, you are working to improve yourself and most people will respect that. I would get yourself on a better program doing full body 3 times a week. Look up fierce 5, greyskull lp, stronglifts and allpros. Pick which one you like the look of and follow it exactly how written. My personal recommendation would be fierce 5 but all are good. Eat to gain 0.5lb a week and results will come
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