Ruotine question.

[Smalls0]

Hi I am 23 years old.6"3 220 pounds 14% body fat.

I am looking to gain some mass and strenght. I am benching 350 pounds raw at monment.Was thinking to do this system.Let my now what do you think if you think its is bad let me now what other routines i could do.


1.Chest,triceps
2.rest
3.Shoulders,biceps
4.rest
5.Back
6.rest
7.Legs

Ty.

[kaberle_15]

If you train hard, diet well and keep the weight heavy I don't see why that routine wouldn't be sufficient for adding some strength and muscle.

[Older lifter]

Yeah, i have worked a system like that before, but had a separate arm day. To do this type of program with what you want, heavy is the way to go.
I made good gains doing it reaching failure on each set within the required rep range and then dropping weight just enouth to reach failure again on the next and 3rd set.

However, it is hard to really say as you don't state the number of exercises, sets and reps you intend to do

[Smalls0]

Yes i am going heavy(8 reps most) eating preaty well.Ty my main concern was do muscele groups have inaf recovery time.

[Older lifter]

Everyone is different, Kale told me about a guy that is massive yet only trains once a week,,,,, you need to try and learn what works best for your body type, always learn and experiment within reason.

Good luck with it ,mate

[Smalls0]

Ty ,I was always finding to put on weight extremly hard sometimes i would even lose weight but gain great strenght.

[JDMSilviaSpecR]

If you are having trouble maintaining or putting on mass, you should brush up on your diet and check your macros. Why don't you post your diet here so we can give you some insight.

[Smalls0]

Its been a weak I putt on 3 pounds .I think i was overtraining before because i was trayning 6 days a weak,doing all body parts twice in one weak.My diet is basicly eat 3 major meals a day have protein shake after workout have few snacks in between.Dont eat any sweeats at all try to eat as low fat as possible.

[Older lifter]

Ahhhh, the diet might be your problem then. Just to give you an idea, i am also a hard gainer but am now well over 200lbs and i mean well over. I eat a meal every 2 to 2.5 hours for the whole time i'm awake, i use protein powder but only mixed in with food (exp being post workout drink, but even that is taken with fast carbs) like i mix a scoop or two with my oats, 6 eggs and fruit on my 2nd breakfast..
what i aim for is between 1.5 and 2 grms of protein (manly from food) per lb of body weight per day and that should be evenly spread out through the day.
I also aim on getting casein proteins (slow release) like whats in cottage cheese with the last meal of the day to feed my body during the night.

But like JDM asked, post your diet and we can see how it looks and give some advise....

[Smalls0]

Broblem solved i been overtraning.Weight keeps growing.My friend thinks i am on gear lol. I am 225 at momnet cool.