Thoughts on this new workout plan for very tall guy

[Lucozade1998]

Hi guys,

About to start the gym again after taking a week off from being ill. I wanted to try a new routine as I feel my chest and arms need some work. I have chosen the workout plan below. Just wanted to confirm whether this looks like a good routine to follow, I'm 6ft 4 and looking to add lean muscle mass. I will be doing cardio on days off which will really workout my legs.

Thanks in advance.

Monday:
Bench Press
3-4 sets x 6-10 reps
Flat Bench Fly:
3 sets x 8-12 reps
Incline Bench:
3 sets x 8-12 reps
Pec Deck
3 sets x 10-15 reps
Triceps Overhead Ext.:
3 sets x 10-15 reps
Tricep pushdowns
3 sets x 10-15 reps

Wednesday
Lat Pull downs:
3 sets x 6-10 reps
Bent Over Rows:
3 sets x 6-10 reps
Seated Close Grip Row:
3 sets x 8-12 reps
Face Pulls:
3 sets x 10-15 reps
Shrugs:
3 sets x 12-20 reps
Bicep Curl x Hammer Curl:
3 sets x 10 reps (superset)

Friday
Deadlift:
3 sets x 5-8 reps
Rear fly machine
3 sets x 10 reps
Bench Press & Peck Deck:
3 sets x 12 reps
(superset)
Seated Dumbell OHP:
3-4 sets x 8-15 reps
Lateral Raises:
3 sets x 12-15 reps
Bicep Curl & Triceps Superset
3 sets x 10 reps (superset)

[TAWS6]

It’s pretty bad. Do a novice program in the stickies. Or look into Lyle McDonald’s GBR.

[Lucozade1998]

It’s pretty bad. Do a novice program in the stickies. Or look into Lyle McDonald’s GBR.

Had a look at the routine and it's difficult though as I don't really want to do any leg stuff as I'm cycling and running during the week. Do I just substitute?

[air2fakie]

Try Fierce 5 - Tall Cyclist Version

[paulinkansas]

Do the Fierce 5 but omit the leg exercises. Your legs are already big enough. Add neck bridges and kegels.

[patrenna]

Hi guys,

About to start the gym again after taking a week off from being ill. I wanted to try a new routine as I feel my chest and arms need some work. I have chosen the workout plan below. Just wanted to confirm whether this looks like a good routine to follow, I'm 6ft 4 and looking to add lean muscle mass. I will be doing cardio on days off which will really workout my legs.

Thanks in advance.

Monday:
Bench Press
3-4 sets x 6-10 reps
Flat Bench Fly:
3 sets x 8-12 reps
Incline Bench:
3 sets x 8-12 reps
Pec Deck
3 sets x 10-15 reps
Triceps Overhead Ext.:
3 sets x 10-15 reps
Tricep pushdowns
3 sets x 10-15 reps

Wednesday
Lat Pull downs:
3 sets x 6-10 reps
Bent Over Rows:
3 sets x 6-10 reps
Seated Close Grip Row:
3 sets x 8-12 reps
Face Pulls:
3 sets x 10-15 reps
Shrugs:
3 sets x 12-20 reps
Bicep Curl x Hammer Curl:
3 sets x 10 reps (superset)

Friday
Deadlift:
3 sets x 5-8 reps
Rear fly machine
3 sets x 10 reps
Bench Press & Peck Deck:
3 sets x 12 reps
(superset)
Seated Dumbell OHP:
3-4 sets x 8-15 reps
Lateral Raises:
3 sets x 12-15 reps
Bicep Curl & Triceps Superset
3 sets x 10 reps (superset)

How long do you spend at the gym? I'm a beginner and wonder how much time per week I need to make gains?

[TAWS6]

Beginner (year 1)- 3 day full body
Intermediate (year 1-2) 4 day upper lower
Advanced (year 3+) rotating push pull legs, PHAT, specialization

Novice until you have a base of strength (225bench,315squat). After that consider a split routine to manage energy and recovery.

I also run and cycle. You still need to apply progressive overload to lower body to make muscle gains..

[SuicideGripMe]

Beginner (year 1)- 3 day full body
Intermediate (year 1-2) 4 day upper lower
Advanced (year 3+) rotating push pull legs, PHAT, specialization

Novice until you have a base of strength (225bench,315squat). After that consider a split routine to manage energy and recovery.

I also run and cycle. You still need to apply progressive overload to lower body to make muscle gains..

This x2.

[Camarija]

I train with competitive cyclists.

If you are serious about cycling, you need to be training your Squat and Deadlift at least until you're hitting 1.5x Bodyweight Squats and 2x bodyweight deadlifts for 5+ repitition sets

E.g.

You weigh 167 lbs
You need to be at minimum 250 lb squats for 5 rep sets
You need to be at minimum 334 lb deadlift for 5 rep sets

The idea that you would skip leg training when you are competing in leg heavy sports is laughably stupid

Run a novice 3 day program until you're not weak any more

[TolerantLactose]

Sprint cyclists have some of the strongest squats around.

[gymdude103]

Beginner (year 1)- 3 day full body
Intermediate (year 1-2) 4 day upper lower
Advanced (year 3+) rotating push pull legs, PHAT, specialization

Novice until you have a base of strength (225bench,315squat). After that consider a split routine to manage energy and recovery.

I also run and cycle. You still need to apply progressive overload to lower body to make muscle gains..

It's going to take 2-3 tears for someone to do a 315 squat I imagine? I'm way behind then lol.

[TAWS6]

It's going to take 2-3 tears for someone to do a 315 squat I imagine? I'm way behind then lol.

I’d say 4-8 months is probably the average for someone on a good novice program with average genetics.

[air2fakie]

I’d say 4-8 months is probably the average that is possible for someone on a good novice program with average genetics who puts in a true, consistent effort.

FIFY. This doesn't happen often for most people in practice.

[paulinkansas]

This x2.

That's 1/3 of the equation. The other 2/3 are proper nutrition and rest. You have to all 3 in place correctly for it to work. Like a table with 3 legs. If 1 leg is missing the table won't work.

[air2fakie]

That's 1/3 of the equation. The other 2/3 are proper nutrition and rest. You have to all 3 in place correctly for it to work. Like a table with 3 legs. If 1 leg is missing the table won't work.

[gymdude103]

I’d say 4-8 months is probably the average for someone on a good novice program with average genetics.

What lol? Even when I was progressing well at the gym, there's no way I would have achieved those numbers in 4-8 months. I'm quite surprised at that figure. I know another guy who takes it seriously and after 2 years he's close to a 315 squat, but I don't know all the ins and outs so I might be missing something.

[Camarija]

What lol? Even when I was progressing well at the gym, there's no way I would have achieved those numbers in 4-8 months. I'm quite surprised at that figure. I know another guy who takes it seriously and after 2 years he's close to a 315 squat, but I don't know all the ins and outs so I might be missing something.

https://forum.bodybuilding.com/showt...hp?t=159678631

This is a real novice program

At 6'4" as a novice, you might have 165 lbs of lean body mass, the rest is fat.

Assume 20% body fat, puts you above 206 lbs

Let's say you start the program for squats around 50% bodyweight, or 105 lbs.

You increase your squat 10 lbs a week.

To get to 1.5x bodyweight squats, you'd need to get to ~ 310 lbs squats for reps.

310 - 105 = 205 lbs to go, in 10 lb increments, 21 weeks if you don't need deloads.

Just under 5 months you should be at or closing in on 315 lb sqiats for reps... if you stick to training, if you stick to eating, if you stick to resting

It really doesn't take long at all if you follow an actual program

[tommy4life]

In gym dude's defence, a 3pp squat is rare in a commercial gym. In ten years of gyming I've only seen less than five guys do it. Two were riding the bicycle.

[gymdude103]

This is a real novice program

At 6'4" as a novice, you might have 165 lbs of lean body mass, the rest is fat.

Assume 20% body fat, puts you above 206 lbs

Let's say you start the program for squats around 50% bodyweight, or 105 lbs.

You increase your squat 10 lbs a week.

To get to 1.5x bodyweight squats, you'd need to get to ~ 310 lbs squats for reps.

310 - 105 = 205 lbs to go, in 10 lb increments, 21 weeks if you don't need deloads.

Just under 5 months you should be at or closing in on 315 lb sqiats for reps... if you stick to training, if you stick to eating, if you stick to resting

It really doesn't take long at all if you follow an actual program

With the training program I definitely stuck to it stricktly for at least 6 months, was likely the diet component then since I completely neglected it.

[Lucozade1998]

This is a real novice program

At 6'4" as a novice, you might have 165 lbs of lean body mass, the rest is fat.

Assume 20% body fat, puts you above 206 lbs

Let's say you start the program for squats around 50% bodyweight, or 105 lbs.

You increase your squat 10 lbs a week.

To get to 1.5x bodyweight squats, you'd need to get to ~ 310 lbs squats for reps.

310 - 105 = 205 lbs to go, in 10 lb increments, 21 weeks if you don't need deloads.

Just under 5 months you should be at or closing in on 315 lb sqiats for reps... if you stick to training, if you stick to eating, if you stick to resting

It really doesn't take long at all if you follow an actual program

Have to disagree, at least in my case. At 6ft4 I weigh 215 pounds and even at that weight, I would say I only have 25% max body fat, I still look very lean. Only when I reached 226 pounds I saw noticeable body fat. Have spoken with a few people my height or taller, who appear lean despite being over 220 pounds. It's crazy and kinda annoying. I just want to stick at my weight and increase my muscle mass. If I cut or lost weight, I would look like a twig. Especially if I went under 200 pounds lol.

[Camarija]

Have to disagree, at least in my case. At 6ft4 I weigh 215 pounds and even at that weight, I would say I only have 25% max body fat, I still look very lean. Only when I reached 226 pounds I saw noticeable body fat. Have spoken with a few people my height or taller, who appear lean despite being over 220 pounds. It's crazy and kinda annoying. I just want to stick at my weight and increase my muscle mass. If I cut or lost weight, I would look like a twig. Especially if I went under 200 pounds lol.

What are you disagreeing with?

I made assumptions based on you being 6'4'' and a novice with + 20% bodyfat, therefore being somewhere above 206 lbs... seems like I was spot on

You're not skinny, you're carrying more fat than ideal (this is a bodybuilding forum) and weak (this is a bodybuildong forum)

Get on a novice program and follow nutrition advice

https://forum.bodybuilding.com/showt...hp?t=173439001

Protein Minimum: 0.7 grams per lb of bodyweight
Fat Minimum: 0.4 grams per lb of bodyweight
Fiber: 38 g per day

Try eating 3 to 6 meals a day

I would lose weight at first, try losing 0.5% to 1% bodyweight a week for a few months, then gain 0.5% to 1% bodyweight a week for several more months, all while following the program

Good luck

---

We're about the same height, see pictures in signature for how that worked out for me when I started out the first year of training

[TolerantLactose]

Have to disagree, at least in my case. At 6ft4 I weigh 215 pounds and even at that weight, I would say I only have 25% max body fat, I still look very lean. Only when I reached 226 pounds I saw noticeable body fat. Have spoken with a few people my height or taller, who appear lean despite being over 220 pounds. It's crazy and kinda annoying. I just want to stick at my weight and increase my muscle mass. If I cut or lost weight, I would look like a twig. Especially if I went under 200 pounds lol.

What is your waist measurement?

[Lucozade1998]

What are you disagreeing with?

I made assumptions based on you being 6'4'' and a novice with + 20% bodyfat, therefore being somewhere above 206 lbs... seems like I was spot on

You're not skinny, you're carrying more fat than ideal (this is a bodybuilding forum) and weak (this is a bodybuildong forum)

Get on a novice program and follow nutrition advice

Protein Minimum: 0.7 grams per lb of bodyweight
Fat Minimum: 0.4 grams per lb of bodyweight
Fiber: 38 g per day

Try eating 3 to 6 meals a day

I would lose weight at first, try losing 0.5% to 1% bodyweight a week for a few months, then gain 0.5% to 1% bodyweight a week for several more months, all while following the program

Good luck

---

We're about the same height, see pictures in signature for how that worked out for me when I started out the first year of training

Thanks for the info. Are you 6ft4? The weight I'm out now 215 pounds seems to be the sweet spot from other posts I've seen at this height, without looking like a twig. So I don't really want lose much weight. Happy to lose a few pounds though so the muscle looks lean and not just bulky. Wouldn't say I'm weak, almost got to 100KG (220 pounds) bench press for 8 reps. But not massively strong by any means. Going to follow Lyle McDonald’s GBR routine as suggested by someone else in the thread. Already tracking protein and diet so that won't be an issue. Just wanted a new program that wasn't fierce 5, as I did that a few years ago.

[paulinkansas]

Just wanted a new program that wasn't fierce 5, as I did that a few years ago.

Do the Fierce 10. It's like the Fierce 5, but with 10. It's what I more or less do. My avatar disappeared a few days ago.

[Camarija]

Thanks for the info. Are you 6ft4? The weight I'm out now 215 pounds seems to be the sweet spot from other posts I've seen at this height, without looking like a twig. So I don't really want lose much weight. Happy to lose a few pounds though so the muscle looks lean and not just bulky. Wouldn't say I'm weak, almost got to 100KG (220 pounds) bench press for 8 reps. But not massively strong by any means. Going to follow Lyle McDonald’s GBR routine as suggested by someone else in the thread. Already tracking protein and diet so that won't be an issue. Just wanted a new program that wasn't fierce 5, as I did that a few years ago.

I'm 190 cm after shrinking from vertebrae compression fractures from a ski accident, so my natural height is about the same as yours.

215 lbs is only ok if you're ok with carrying a lot of fat. As we're in a bodybuilding forum... we advocate aesthetics in geberal, which would be far less fat than you're used to.



This was where I was at the bottom of my last cut.

192.4 lbs @ 11.7 % body fat

For your height equivalent, you would need to be around 202.4 lbs at the same body fat %

However, I've been training for about 4 years consistemtly now. My first cut I was very skinny because I didn't have a base yet, but it comes with time and dedication, trust the process

Your first cut, you will likely need to cut down to 187 lbs to be lean 'enough', without getting into unhealthy territory.

In any case, good luck, you've chosen a great program, just keep your nutrition & sleep in check

Cheers brother