Working out for size gains

[MikeNXG]

hi there, I just got back from the gym and decided id jot this down for anyone to comment on. Advice as to whether I am on the right track for my goals or not would be greatly appreciated.

Warmup
clean & press 2x12

clean & press 10,8,6,6

Shoulder press behind neck 12,10,8,6

Linear landmine jammers 12,10,10,10

close grip tri press 20,12,10,8,6
OH tri ext 12,10,8 super set BB curl 20,10,8

One arm tri ext 12,10,8
db curl 20,12,10,8
front db raise 12,10,8,6

I just want to make sure I am utilizing my time in the gym for the best gains possible. Thanks

[Khazima]

That's quite a good routine actually, be careful with behind the neck movements though, if you have poor shoulder flexibility they can lead to shoulder impingement. I'd say swap that for military press and add in some rear delt flyes/facepulls.

[MikeNXG]

Yeah I hear ya, and Thanks...i'll keep at er.

[MikeNXG]

Legs & lower back today.
Pre workout- 1 cup oats, i serving Quick mass loaded, multi vit, creatine, fish oil, Hyde

Squats 12,12,10,8,6

Dead lift 12,10,8,6
SL dead lift 12,10,8,6
DB lunges 8,8,8,8,8
super set leg ext, kneeling leg curl 12,10,8,6

super set seat calf raise/stand CR 12,10,8,6

My routine calls for good mornings but I have never done these before...I do hyper extensions instead. May attempt some good mornings with no weight to see how they feel, any tips on form??

[Docd187123]

You shouldn't clean for so many reps. It's a very technical lift and the fatigue will screw up your form. If you're doing them light enough for your form to be perfect then you're using too little weight on them to get any benefit.

[Khazima]

Legs & lower back today.
Pre workout- 1 cup oats, i serving Quick mass loaded, multi vit, creatine, fish oil, Hyde

Squats 12,12,10,8,6

Dead lift 12,10,8,6
SL dead lift 12,10,8,6
DB lunges 8,8,8,8,8
super set leg ext, kneeling leg curl 12,10,8,6

super set seat calf raise/stand CR 12,10,8,6

My routine calls for good mornings but I have never done these before...I do hyper extensions instead. May attempt some good mornings with no weight to see how they feel, any tips on form??

That's a lot of volume for a leg day, i was doing that kind of volume for a while and recently started a proper program (jonnie canditos 6 week strength program), and the highest volume day is 1 max reps set of squats with 8 back off sets of 3 reps, and that's only 1 day the rest are like 4 sets of squats and 2 sets of Deadlifts, and my legs have blew up like crazy. Btw good mornings are a risky exercise, if done too heavy or without perfect form you're begging for lower back injuries.

[MikeNXG]

That's a lot of volume for a leg day, i was doing that kind of volume for a while and recently started a proper program (jonnie canditos 6 week strength program), and the highest volume day is 1 max reps set of squats with 8 back off sets of 3 reps, and that's only 1 day the rest are like 4 sets of squats and 2 sets of Deadlifts, and my legs have blew up like crazy. Btw good mornings are a risky exercise, if done too heavy or without perfect form you're begging for lower back injuries.

yeah the good mornings kinda scare me..thanks for the advice. This workout is based of and 8 week trainer I found on my bodyspace. I'll see how today goes and tweek from there.

[MikeNXG]

You shouldn't clean for so many reps. It's a very technical lift and the fatigue will screw up your form. If you're doing them light enough for your form to be perfect then you're using too little weight on them to get any benefit.

for me I usually only do the bar+10s for warmup +25 working and maybe another 10 last set unless im tired in which case I back off the weight...would 4-5 sets be more beneficial? and less reps? Maybe 5x5s would work better here?

[Docd187123]

I wouldn't do more than 3-5reps per set tops with 5 even pushing it. Something like 5sets of trips or 6-7sets of doubles.

[MikeNXG]

I wouldn't do more than 3-5reps per set tops with 5 even pushing it. Something like 5sets of trips or 6-7sets of doubles.

Thanks for the advice!

[MikeNXG]

Leg & Lower back Actual.

Squats
12,10,8,6,5
Dead-lift
10,8,6
Leg Ext
12,10,8,6
kneel leg curl
12,10,8,6
stand calf raise
12,12,12,12,12
seat calf raise
12,12,12,12,12
Hyper extensions
12,12,12,12

I was spent after this...really felt I should have done more quad and hamstring work, but honestly I was toast. Chest today and hopefully I'll have more energy.

[Khazima]

Leg & Lower back Actual.

Squats
12,10,8,6,5
Dead-lift
10,8,6
Leg Ext
12,10,8,6
kneel leg curl
12,10,8,6
stand calf raise
12,12,12,12,12
seat calf raise
12,12,12,12,12
Hyper extensions
12,12,12,12

I was spent after this...really felt I should have done more quad and hamstring work, but honestly I was toast. Chest today and hopefully I'll have more energy.

If you went hard on the squats and Deads, that's more than enough.

[MikeNXG]

If you went hard on the squats and Deads, that's more than enough.

I did my heaviest squat in a few months, which feels great today

[Docd187123]

As Khazima said, if you went heavy on squats and deads and your squats were to parallel or lower, than you did a lot of work on the hams and quads from those two lifts alone.

[MikeNXG]

I've been going pretty deep, and it feels great! Had an awesome chest workout today as well and got one of my best benches in a long time. The program I'm following right now seems geared to alot of volume at this phase...its 8 weeks and I'm in my 3rd week. I just want to finish it because that was my goal when I started it. Any suggestions for what I might check out next?

[MikeNXG]

Chest & Back

BP 30,6,5,2,5,4,5
Inc BP 30,5,5,2,5,5,5
Superset Flyes/Pullover each 30,5,5,5,5,5,5

BB Row 30,5,5,5,5,5,5
Lat PD 10,8,5,5,5

[Khazima]

I've been going pretty deep, and it feels great! Had an awesome chest workout today as well and got one of my best benches in a long time. The program I'm following right now seems geared to alot of volume at this phase...its 8 weeks and I'm in my 3rd week. I just want to finish it because that was my goal when I started it. Any suggestions for what I might check out next?

That's great, sounds like the program's working really well for you. I haven't tried it yet but for size I'm gonna give jonnie canditos linear strength/hypertrophy program a go, if you want strength which comes with growth, especially leg development, try his 6 week strength program. Keep in my it's not a linear program so if you're making a lot of progress week to week you want a linear program. Other than that I've hard pretty decent results from push/pull/legs, but I'm sure some other people have some great program's they've used in the past too.

[pushit_05]

You have energy to do more work after Squats, deadlifts, and SL deads? Push yourself, go heavier man. Also skip good mornings idk why the westside crew loves them so much...

[Docd187123]

You have energy to do more work after Squats, deadlifts, and SL deads? Push yourself, go heavier man. Also skip good mornings idk why the westside crew loves them so much...

Good mornings are a great lift to work the entire posterior chain. Also, many westsiders find that when they're good mornings to up so do they're squats and deadlifts. This maybe more pronounced in geared lifting than raw but I know several PL'ers who compete in raw Feds that experience the same results.

[MikeNXG]

Shoulders & Arms
clean & press 5,5,5,5,5
DB press 12,10,8,5,5,5
front raise 10,10,5,5,5
BB press 10,5,5,5,5

CG bb press 12,8,5,4,5,5

BB Curl 10,10,1,2,3,4,5,6,7,8,9,10

Right shoulder was bugging me a little...gonna to have to watch it...only seems to be after front raises...presses were fine. Took some advice and did a few less reps on the C&P still doing the 5s but only because of the program im following..lol. Gotta stay with it till the end!! rest tomorrow, then rest. Gonna go eat.

[pushit_05]

Good mornings are a great lift to work the entire posterior chain. Also, many westsiders find that when they're good mornings to up so do they're squats and deadlifts. This maybe more pronounced in geared lifting than raw but I know several PL'ers who compete in raw Feds that experience the same results.

I could never find room in my programming for them. I squat and DL on the same day so thats probably a large part of it. They also seem to have more carry over to the squat than the DL.

[Docd187123]

I could never find room in my programming for them. I squat and DL on the same day so thats probably a large part of it. They also seem to have more carry over to the squat than the DL.

I train 3x a week and squat each of those days (3x per week also). On days I do deads I do light squats so as not to affect my deads too much.

[Juced_porkchop]

looks good : )

[davesah1]

maximize muscle breakdown, minimize glucose depletion.

[pushit_05]

I train 3x a week and squat each of those days (3x per week also). On days I do deads I do light squats so as not to affect my deads too much.

So where do you fit GMs into it?

[Khazima]

Shoulders & Arms
clean & press 5,5,5,5,5
DB press 12,10,8,5,5,5
front raise 10,10,5,5,5
BB press 10,5,5,5,5

CG bb press 12,8,5,4,5,5

BB Curl 10,10,1,2,3,4,5,6,7,8,9,10

Right shoulder was bugging me a little...gonna to have to watch it...only seems to be after front raises...presses were fine. Took some advice and did a few less reps on the C&P still doing the 5s but only because of the program im following..lol. Gotta stay with it till the end!! rest tomorrow, then rest. Gonna go eat.

You need to add in some direct rear delt work. Over time too much pushing : pulling will result In internal rotation of the shoulders.

[MikeNXG]

What would you add in/ replace in that workout?

[Khazima]

Shoulders & Arms
clean & press 5,5,5,5,5
Lateral raise (12-15, 4-6 sets)
Dumbbell Or BB press 10,5,5,5,5
facepulls (12-15, 5 sets)


CG bb press 12,8,5,4,5,5

BB Curl 10,10,1,2,3,4,5,6,7,8,9,10

See bold

[MikeNXG]

Looks good..gonna try it out on Monday.

[MikeNXG]

This was one of my best days in the gym since I started. I really felt like I pushed myself and I tried a couple new things that I think I will add to my regular routine. Good mornings, and walking lunges. Both were difficult and both left me feeling exhilarated.

Legs & lower back
Squats 12,10,8,5,4
SL dead 8,8,8,8,5
Superset leg ext & Kneeling leg curl 10,10,8,6,6,6

Good morning 12,20,8,8,10,8
Walking Lunge 12,12,12,12,12

Super set St Calf raise & Seated 10,8,6,6,6

Bachelor party tonight so diet is gonna take a hit, but rest tomorrow and back on track for Monday.

[Machdiesel]

maximize muscle breakdown, minimize glucose depletion.

Why would you want to minimize glycogen depletion? It's the most effective form of energy. Assuming you have enough for the workout , which with proper diet you would, the goal should be to use as much as possible then quickly refill the stores post workout

[MikeNXG]

Well, after a pretty crazy weekend, I got back in the gym Monday morning for chest & back. Workout was ok, didn't get up as heavy as my last workout but im going to blame that on the booze.

BP 30,5,5,5,5,5,5
Inc BP 20,5,5,5,5,5,5
superset DB pullover & Flye 30,5,5,5,5,5,5

Long bar row 20,5,5,5,5,5,5

Sunday was a mess...barely ate anything because of the hangover, but felt ok Monday morning and diet yesterday was good...

Weight this morning 178lbs...7lb loss since Friday...but im sure its mostly water. Shoulders this morning and so far im feeling pretty pumped!

[MikeNXG]

Been a busy week! Trained straight thru and will take today off. Starting week 4 of my 8 week trainer and my diet is better than it was but still need some work, cut out cream in my coffee and have been drinking egg whites more frequently also cut my gainer shakes in half. Had popcorn at the movie last night, and a greasy breakfast yesterday....so gonna have to be extra good the rest of the week. Meal plan is key..but I seem to be failing at keeping my consistency.

Not skipping good mornings anymore, and my form seems to be getting better, I actually like the movement and am getting more used to it. Legs twice a week is awesome as I used to skip them in the past, whatever I do in the future, I will try to keep on a similar workout plan. My weight seems to have stabilized a bit, no big fluctuations the last week or so sitting right around 180 most days, and my waist lost about .5 an inch to 35. Arms, chest, shoulders and quads are all the same with no loss or gain gonna have to work harder!! Anyway, time to go eat.