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ashvinmuthumala private msg quote post Address this user
Sup sickcunts! Weighing currently at 78 kgs at 6'0 started at 65 kgs at the start of the year. Current supps I'm taking are protein, creatine and pre workout. Looking to bulk till 85-90kgs. Current split is:

Chest:
- 6 sets of incline dumbbell press ( pyramid up to heaviest weight)
- 4 sets of flat barbell press (pyramid up)
- 5 sets of chest dips till failure
- 4 sets incline flyes for 10-12 reps
- 4 sets Hammer strength decline press 12-15 reps
- 5 sets of cable flies to failure

Back:
- 5 sets of deadlifts (pyramid to 1RM)
- 5 set bent over row (pyramid up)
- 4 sets seated cable row (heavy 6-10 reps)
- 4 sets close grip pull ups 10-12repz
- 5 sets lat pulldown pyramid up
- 5 sets lat pullovers on cables to failure

Legs:
- 8 sets of squats (5 sets pyramid,3 sets fatality)
- 5 sets of close stance leg press (pyramid)
- 4 sets of leg extentions to failure
- 6 sets of lying hamstring curls ( 8-20 reps)
- 5 sets dumbbell stiff legged deadlifts ( 6-12'reps)
- 5 sets of lunges 8-15 reps

Shoulders:
- 5 sets dumbbell shoulder press (pyramid)
- 4 sets of OHP (pyramid)
- 5 sets of face pulls 10-15 reps
- 8 sets of lateral raises (pyramid and run the rack on last set)
- 5 sets front dumbbell raises superset with plate raises to failure

Arms:
-5 sets of weighted tricep dips for 8-12 reps
-5 sets of ez bar curls (pyramid)
- 5 sets close grip bench (pyramid)
- 4 sets cable rope hammer curls (pyramid)
- 6 sets tricep push down (pyramid)
- 5 sets incline curls for 10-12 reps
- 5 sets single arm tricep extentions for 10-15reps
- 8 sets preacher curls (pyramid)

Calves: done every 2nd day
- 4 sets seated calf raises for 15 -20 reps
- 4 sets of standing calf raises 20-25 reps

Anything you would recommend me to change or tips you could give me would be great. Cheers guys and stay swole
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Find another routine. That's a mess functionally and makes no sense in terms of volume or recovery. -3X
Post 2 IP   flag post
ashvinmuthumala private msg quote post Address this user
What would you recommend I change or just start a new routine from scratch?
Post 3 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I wouldn't attempt to create your routine. You have far too much volume, your routine is too anterior heavy and not posterior chain weighted enough top to bottom, and you'll find better results training muscle groups twice a week. There's SO many proven routines out there, 531, PPL, WSBB, etc., why not use something that you know works? -3X
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ashvinmuthumala private msg quote post Address this user
Cheers for the advice @eknight will take into consideration
Post 5 IP   flag post
FiremanSi private msg quote post Address this user
That is a disaster of way too much volume.

Looks like something Jay cutler does.

i.e. A tonne of drugs is needed and no care for anatomy or joints.
Post 6 IP   flag post
darklight79 private msg quote post Address this user
Wholeheartedly agree. Definitely going to lead to muscular imbalances and future potential injury.
Lol at the arms volume.
Post 7 IP   flag post
Trev182 private msg quote post Address this user
That is the broest bro split ive ever seen
Post 8 IP   flag post
ashvinmuthumala private msg quote post Address this user
So decrease the amount of sets?
Post 9 IP   flag post
brian12 private msg quote post Address this user
@ashvinmuthumala choose a real routine dont make your own. That is a shocker of a routine.
Post 10 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
You also don't need to go to failure and the routine isn't functionally appropriate. Far too much pushing work, not enough pulling. Far too much quad work, not enough ham work. Finally, why are you working calves so often? -3X
Post 11 IP   flag post
ashvinmuthumala private msg quote post Address this user
I have skinny calves which aren't proportionate to my quads
Post 12 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Working them more often isn't going to make them grow more. Muscle protein synthesis is the rate limiting factor for hypertrophy, not training frequency. -3X
Post 13 IP   flag post
ashvinmuthumala private msg quote post Address this user
http://www.simplyshredded.com/oak-roots-how-arnold-turned-his-biggest-weakness%C2%97-his-calves-into-a-showcase-muscle.html

May you explain this then please
Post 14 IP   flag post
tamere01 private msg quote post Address this user
Quote:
Originally Posted by ashvinmuthumala
http://www.simplyshredded.com/oak-roots-how-arnold-turned-his-biggest-weakness%C2%97-his-calves-into-a-showcase-muscle.html

May you explain this then please
he was on steroids which increase muscle protein synthesis perhaps?
Post 15 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@ashvinmuthumala if you're not natural, then protein synthesis is a different ball game. -3X
Post 16 IP   flag post
ashvinmuthumala private msg quote post Address this user
So is the answer to train my calves less frequently?
Post 17 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Optimal training frequency is around every 72 hours, or twice a week for naturals. That's not to say you won't get some sort of results with more or less frequency, but you're not going to get the best results. -3X
Post 18 IP   flag post
ashvinmuthumala private msg quote post Address this user
Ok that makes a lot more sense now so train them around twice a week?
Post 19 IP   flag post
Method private msg quote post Address this user
@ashvinmuthumala The answer to growing your calves is to train them like all other muscle groups and have a caloric surplus with the proper macro split (bulk).
Post 20 IP   flag post
340735 20 20
destitute