New Workout, any help would be much appr.

[Im-Your-Huckleberry]

Gonna start a new workout soon guys,Tryin to gain mass for football, critique for me, any advice criticism will be helpful. Im bulking right now, 6' 2 207 lbs, not takin nothin, natural right now, to young right now, wanna learn way more.

Mon: Back,Traps, Bi's
Pullups, 3 sets of 8
Power Cleans, 5 sets of 5
Split Jerks, 4 sets of 5
(Want to fit in Deadlifts somewhere, need help on this one)
Bent over rows, 4 sets of 6
Seated Dumbell Curls, 3 sets of 6

Tues: Chest,Tris
Flat Bench, 1-2 sets warmup then 4 sets ( 6,6,4,4)
Incline Press, 4 sets of 5
Weighted Dips, 4 sets of 8, last set til failure
Skull Crushers, 4 sets of 6
Pushups, 1 set til failure


Wed: Legs
Squats, 5 sets (10,8,6,6,4)
Jump Squats, 3 sets of 8
Weighted Lunges, 4 sets of 8
I think i need one more, need some help here to

Thursday:
Repeat Monday

Friday: Repeat Tues


If anyone could help, i'd be much obliged.

[l2elapse]

so you are saying you do mondays work out, monday and thursday and sunday? wayy too much. train hitting each muscle a week and hit it hard and rest that muscle 6 days.

[Im-Your-Huckleberry]

Oh no, my fault, Sat and Sun are my off days, except i would do some light plyo's and sprints

[l2elapse]

i personally like doing each muscle once a week

[Im-Your-Huckleberry]

Alright, cool, besides the fact that im not doin everything once a week, is there anything i need to change or tweak?

[IBdmfkr]

You're overtraining. Try doing Mon:Wed:Fri heavy compound movements, forget the isolated movements if you're trying to bulk.

[chest6]

Just gonna not train shoulders? Or are you going the "shoulders get hit hard enough during chest" route?

[IBdmfkr]

I rarely train shoulders or arms. Maybe once/month.

[chest6]

I go pretty light with both. 6 sets for shoulders/arms each time I hit them. My shoulders are pretty shot after chest day.

[Im-Your-Huckleberry]

Just gonna not train shoulders? Or are you going the "shoulders get hit hard enough during chest" route?

Well, my shoulders do get worked pretty good from bench and dips, also i feel a decent bit of work after i do Split Jerks. Any idea's of where i can fit in Deads? Thanks for advice so for fellas.

[Im-Your-Huckleberry]

You're overtraining. Try doing Mon:Wed:Fri heavy compound movements, forget the isolated movements if you're trying to bulk.

Alright, so somethin like.

Mon:
Back, with power cleans and Deads maybe

Wed: Chest

Fri: Legs

Is that kinda what your gettin at?

[IBdmfkr]

Alright, so somethin like.

Mon:
Back, with power cleans and Deads maybe(heavy rows, lat pulls, bent over dumbbell rows, Tbar rows).
Wed: Chest (Bench/Dumbbell incline presses/Flat presses/no cables or isolated movements)

Fri: Legs (Squats, Heavy Leg Press, Weighted lunges or straightleg Deads)Is that kinda what your gettin at?

yea, prepare to grow as long as your nutrition/rest are on key. Each one of these things make up a peace of the puzzle, you can't leave one out.

[Im-Your-Huckleberry]

yea, prepare to grow as long as your nutrition/rest are on key. Each one of these things make up a peace of the puzzle, you can't leave one out.

Sweet, thanks alot. My nutrition and rest are doin good right now. My diet seems to be workin good, just maybe need to eat a little more. Thanks for all the advice. Oh just one last question, If im only gonna be liftin three days a week, would it be alright to do some sprints like on the weekend, also i do yoga in the morning, will that be alright?

[IBdmfkr]

Yea, be sure to adjust your calories accordingly. As you put on LBM also adjust your calories as needed, 3800calories may be enough when your 190, but when you get to 205 4200 may be needed to keep growing, get what I'm saying?

[Im-Your-Huckleberry]

Yea, be sure to adjust your calories accordingly. As you put on LBM also adjust your calories as needed, 3800calories may be enough when your 190, but when you get to 205 4200 may be needed to keep growing, get what I'm saying?

Yea, i understand. The more i burn, doin sprints or yoga, the more kcals i'll need to make sure im not burning muscle, and i keep on gaining LBM instead of lose it. I think thats what your tellin me, right?

[IBdmfkr]

U got it. Now put it all together and get swole.

[Im-Your-Huckleberry]

U got it. Now put it all together and get swole.

Will do. Thanks for all the help, much appriciated. I'll be bustin my ass, i'll let ya know how everything goes.