Help with my routine

[pelly789]

Stats:
Age- 19
Weight - 205
Height 6'0
workout experience - 4 years

My goals are to gain size and strength at the same time. i am going to get a bulking diet in order too to go along with my workout. I was just wondering if there is anything you would add or take out of this workout. I know i have to add abs into my workout but im not sure how often or what to do for them. Also i want to add in some cardio but i dont want it to affect my bulking any thoughts or comments are welcome. Thank you for your time..
my workout now:

Monday - Chest/Biceps
warm up 10 minutes running/ stretch
Bench press 4 sets 5-7 reps
Incline DB press 4 sets 5-7 reps
Machine flyes 3 sets 10-12 reps
Decline DB press 3 sets 8-10 reps
BB curls 3 sets 5-7 reps
Hammer curls 3 sets 5-7 reps
Concentration curls 3 sets 10-12 reps

Tuesday - Legs/Calves
warm up 10 minutes running/ stretch
Squats 4 sets 5-7 reps
one-legged leg press 4 sets 5-7 reps
leg extensions 3 sets 12-15 reps
leg curls 3 sets 12-15 reps
seated calve raises 4 sets 20-25 reps
standing calve raises 4 sets 20-25 reps
Wednesday - Off

Thursday - Shoulders/ Traps
warm up 10 minutes running/stretch
DB military press 4 sets 5-7 reps
Front raises 3 sets 8-10 reps
Side lateral raises 3 sets 8-10 reps
Upright rows 4 sets 5-7 reps
DB shrugs 3 sets 8-10 reps
Machine shrugs 3 sets 8-10 reps

Friday - Back/Triceps
warm up 10 minutes of running/stretch
Deadlifts 4 sets 5-7 reps
Lat pulldowns 4 sets 5-7 reps
Seated rows 3 sets 8-10 reps
Reverse flyes 3 sets 8-10 reps
French presses 3 sets 5-7 reps
Skull crushers 3 sets 5-7 reps
Cable pulldowns 3 sets 8-10 reps
Saturday - Off
Sunday - Off

[JohnboyF]

Stats:
Age- 19
Weight - 205
Height 6'0
workout experience - 4 years

My goals are to gain size and strength at the same time. i am going to get a bulking diet in order too to go along with my workout. I was just wondering if there is anything you would add or take out of this workout. I know i have to add abs into my workout but im not sure how often or what to do for them. Also i want to add in some cardio but i dont want it to affect my bulking any thoughts or comments are welcome. Thank you for your time..
my workout now:

Monday - Chest/Biceps
warm up 10 minutes running/ stretch
Bench press 4 sets 5-7 reps
Incline DB press 4 sets 5-7 reps
Machine flyes 3 sets 10-12
Decline DB press 3 sets 8-10

Where are the Biceps?

Tuesday - Legs/Calves
warm up 10 minutes running/ stretch
Squats 4 sets 5-7 reps
one-legged leg press 4 sets 5-7 reps
leg extensions 3 sets 12-15
leg curls 3 sets 12-15
WHere are the calves?
Wednesday - Off

Thursday - Shoulders/ Traps
warm up 10 minutes running/stretch
DB military press 4 sets 5-7 reps
Front raises 3 sets 8-10 reps
Side lateral raises 3 sets 8-10 reps
Upright rows 4 sets 5-7 reps
DB shrugs 3 sets 8-10 reps
Machine shrugs 3 sets 8-10

Friday - Back/Triceps
warm up 10 minutes of running/stretch
Deadlifts 4 sets 5-7 reps
Lat pulldowns 4 sets 5-7 reps
Seated rows 3 sets 8-10
Reverse flyes 3 sets 8-10
Where are the Tri's?
Saturday - Off
Sunday - Off

What does your diet look like? Doing cardio 2-3 days wont effect your bulk too much. But it also depends on your diet.

[pelly789]

i dont really have a diet in order right now i still have to read up alot on that.....

[pelly789]

i dont yet have a diet in order i just eat whatever i want as of now

[JohnboyF]

Just curious is there any reasoning to the 5-7 rep range? why not a 6-8? But i do like the fact on movements such as flies ,pushdowns etc. Tertiary excersices you have increased the rep range.. To 10-12..

[pelly789]

i read an article a while back that said the 5-7 rep range was the best for developing strength im not sure where i read it but ill try to look for it and post it up thanks for the help....is there anything you would reccomend for abs and cardio though?

[Doc.Sust]

i recomend looking into some strength training programs if you want strength. go to the powerlfiting forum and look at some of the rouines i posted to get a few new ideas, your program is set up more like a BBing program

[Doc.Sust]

also, you cant really train for size and strength at the same time, some will argue that you can, but you r better off focusing one or the other. for size, you train for hypertrophy or to failure, with strength, you work on speed and technique along with maximal effort movements with lower reps and not to failure using periodization. the closest routine that incorporates all of this is the westside barbell program, read the sticky i have posted in the powerlifting forum.any questions just ask, also visit www.elitefts.com for more info

[pelly789]

thank you for the insight sust i had one question though....would it make sense to train for size and then strength or vice versa...

[Triple X]

thank you for the insight sust i had one question though....would it make sense to train for size and then strength or vice versa...

I would train for size. You rarely see a big guy that isn't strong, but I always see people that are strong but not big.

[pelly789]

i decided i will train for size for now, does anyone have any other suggestions as to what rep range to stay in? i was thinking that i will use what i have posted now just play with the rep ranges like:
weeks 1-2 15 reps for everything
weeks 3-4 12 reps
weeks 5-6 8 reps
weeks 7-8 5 reps


not sure if that makes sense but is it a good idea to do something like that or no?

[Triple X]

Good idea. That's what Swole recommended to me at one time. I split my reps up in the workout because I'm doing HIT, so I hit each rep range with one set. I like your idea of switching it up every few weeks though! Not sure which is more beneficial.......

[Undecided09]

i decided i will train for size for now, does anyone have any other suggestions as to what rep range to stay in? i was thinking that i will use what i have posted now just play with the rep ranges like:
weeks 1-2 15 reps for everything
weeks 3-4 12 reps
weeks 5-6 8 reps
weeks 7-8 5 reps


not sure if that makes sense but is it a good idea to do something like that or no?

The Body responds to shock, remember that, so whether you are chaning rep ranges or exercises, coupled with rest and a proper diet, growth WILL OCCUR!!!!

Its also important to remember that certain rep ranges work better for some rather than others...Its to complicated to explain how to test yourself, but you need to find out what kind of muscle fibers you have, fast or slow twitch, the faster the better...The faster the more your body responds to stimuli and grows, in a shorter period of time...See if you can get a good enough trainer who will test you for that, your local gym attendant won;t be able to, but an independent should be able to..

But most importantly, stick with whatever works and just keep the body guessing...HardWork, Proper Diet, and Rest=Growth, no matter what!

~M.A.D.

[pelly789]

would anyone here mind if i put my my training log in a new thread because i would like for it to be critiqued and just to see what you guys think ?

[IronReload04]

my 2 cents.

ask yourself why so much volume

and

dont be afraid to go 9-11 reps on those heavy compound movements

[IronReload04]

i used to think that 5-7 rep range was all about size, then i lightened the weight a little bit

and it "feels" different. feels better