Routine help needed!

[newbie1013]

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.

[air2fakie]

You gained 20 lbs in 2 months and your bf is now 4%? Impressive.

[TolerantLactose]

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.

[safcpaul]

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

[Ghawk21]

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.

[newbie1013]

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.

[newbie1013]

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

[paulinkansas]

You gained 20 lbs in 2 months and your bf is now 4%? Impressive.

This must be a new world record!

[tommy4life]

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

[newbie1013]

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.

[paulinkansas]

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.

[safcpaul]

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