Need a routine

[SSS33]

What would be a good routine to put on muscle? The lifting I do just doesn't seem to work :/

[terraj]

I think most routines work to some degree, but a lacking diet is where people fall down.

How long have you been training?

[tbody66]

I see you signed up for the remote trainer challange, that should take care of you in a few weeks for the next twelve weeks and you should learn a lot about workouts and diets from that experience. Not to mention all of the workouts will be posted at the end of the program so you will have plenty to pick over from them for years to come. If you need something for the next two to three weeks before it starts, post up exactly what you are doing now with your stats, age/ht/wt/bf/lifting experience, as well as specific exercises/sets/reps/poundages, and we'll help you get started.

[SSS33]

Age:19 height: 6'0" weight 160lbs bf% about 9% lifting experience: on and off for about 4 years..played sports year round in high school
Usually to biceps/back/abs on Monday..triceps/chest/shoulders on Tuesday..cardio/legs/abs on Wednesday and just a little bit of whatever on Friday haha
I'm a basketball player and I'm looking to bulk up an also gain some vertical leap
Thanks for the help guys!

[SSS33]

I also need to work on my diet BAD!

[terraj]

Reads like your diet sucks.

Have you ever tried a simple full body workout? Very good for gains at an early stage. I am coming back from an injury and using a full body workout 3 times a week to get back to where I was.

The below was written by someone else.

As recently as 15 years ago people still believed in using whole-body workouts to gain bulk and power. If you were a beginner, you always used this kind of training schedule. Intermediate or advanced lifters who hit a rut went back to it to get growing again. Use a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday rotation. Trust me, it you do this program as described and put your heart and soul into it, you won’t be tempted to train more frequently.

Workout One
1.) Squat – 5 sets of 5 reps.
Do 2 sets of progressively heavier warmup sets followed by 3 hard work sets. It should be very, very tough to get all 5 reps on all 3 sets. Once you can, and it will take time, add 10 to 20 lbs. and start over again.
2.) Bench Press – 5 sets of 5 reps as above.
3.) Chins – 5 x 5.
4.) Dips – 5 sets of 10 reps.
Do two progressively heavier warmup sets of 10 reps followed by 3 work sets, using enough weight to make it damn hard to perform all 3 sets of 10.
5.) Dumbell Curls – 5 x 10 as above.

Workout Two
1.) Deadlift – 5 x 5 as above.
2.) Standing Barbell Press – 5 x 5.
3.) Barbell Curl – 5 x 5.
4.) Close-grip Bench Press – 5 x 5.

Workout Three
1.) Squat – 5 to 6 sets of 2 reps.
Do several progressively heavier warmup sets of 2 reps until you reach the absolute maximum weight you can handle for 2 all-out reps. If you’re new to low-rep training you may have to take the first few workouts easy to until your body becomes accommodated. After that, don’t hold back anything.
2.) Bench Press – 5 to 6 sets of 2 reps as above.
3.) Hammer Curls – 5-6 x 2 as above.
4.) Incline Dumbell Press – 5 x 5 as above.
5.) Stiff-legged Deadlift – 5 x 5.

This program may be simple, but one thing it’s not is easy, especially if you push the poundages. If you do, you won’t be able to train more than three times a week.
And eat more!

[SSS33]

That sounds good man! I appreciate it! Now I just need to work on my diet! Haha any suggestions?

[terraj]

Yep, go to the diet section and read.

Eat big, lift big, get big

[SSS33]

Sounds good bro!

[tjpatrick1987]

if your trying to put on muscle and gain weight do pyramids i like 10 5 2 5 10

[SSS33]

Could I throw in the pyramid for a week to mix things up? Say do the above routine 2 weeks then throw in the pyramid the 3rd week then go back to normal routine for 2 then pyramid again?

[Sicko]

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