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New Year - New Routine (seeking for advice)18619

Damu private msg quote post Address this user
Hello, guys! Happy New Year!

I'm 29 years of age, 6 feet tall, 200 lbs. I've been lifting for 5 years. My goal is to increase muscle mass. I would like to change my current routine to ppl twice a week. Can you please criticize my current routine and help me to build a proper one? Thank you for your time.

My current split is:

(A) Legs

1. Stiff Leg Deadlifts 3 x 6-10
2. Lying Leg Curls 3 x 12
3. Back Squats 3 x 6-10
4. Standing Calf Raises 3 x 15
5. Seated Calf Raises 3 x 15
6. Jefferson Squats 3 x 8-10
7. Leg Extensions 3 x 12

(A) Chest, Traps, Abs

1. Incline Dumbbell Press 3 x 6-10
2. Decline Bench Press 3 x 6-10
3. Incline Dumbbell Flyes 3 x 8-10
4. Dumbbell Upright Rows 3 x 8-10
5. Dumbbell Shrugs 3 x 12
6. Hanging Leg Raises 3 x 15-20
7. Russian Twists 3 x 10-15
8. Weighted Crunches 3 x 10-20
9. Abs Wheel 3 x 10-20

(A) Back, Forearms

1. Deadlifts 3 x 6-8
2. Bent Over Barbell Rows 3 x 6-10
3. Weighted Pullups 3 x 6-10
3. Dumbbell Rows 3 x 10
5. Reverse Flyes 3 x 10
6. Hyper-extensions (Lower back) 3 x 10
7. Barbell Forearms Curls 3 x 15
8. Reverse Barbell Curls 3 x 10

(A) Delts, Arms

1. Military Press Behind Neck 3 x 6-10
2. L-Lateral Raises 3 x 12
3. Front Dumbbell Raises 3 x 10
4. Close Grip Bench Press 3 x 8-10
5. Barbell Curls 3 x 8-10
6. French Press 3 x 8-10
7. Barbell Preacher Curls 3 x 10
8. Bench Dips 3 x 10
9. Neck Curls 3 x 15

Rest

(B) Legs

1. Back Squats 3 x 6-10
2. Standing Calf Raises 3 x 15
3. Seated Calf Raises 3 x 15
4. Barbell Hack Squats 3 x 8-10
5. Dumbbell Lunges 3 x 8-10
6. Lying Leg Curls 3 x 8-10
7. Stiff Leg Deadlifts 3 x 6-10

(B) Chest, Traps, Abs

1. Decline Bench Press 3 x 6-10
2. Incline Dumbbell Press 3 x 6-10
3. Weighted Chest Dips 3 x 8 -10
4. Barbell Up Right Rows 3 x 8-10
5. Behind Back Barbell Shrugs 3 x 12
6. Hanging Leg Raises 3 x 15-20
7. Weighted Crunches 3 x 10-15
8. Oblique Crunches 3 x 10-20
9. Abs Wheel 3 x 10-20

(B) Back, Forearms

1. Deadlifts 3 x 6-8
2. Weighted Chinups 3 x 6-10
3. T-Bar Rows 3 x 6-10
4. Dumbbell Pullovers 3 x 10
5. Incline Barbell Pulls 3 x 10
6. Hyperextensions 3 x 10
7. Dumbbell Forearm Curls 3 x 15
8. Hummer Curls 3 x 10

(B) Delts, Arms

1. L-Lateral Raises 3 x 12
2. Dumbbell Shoulder Press 3 x 6-10
3. Front Barbell Raises 3 x 10
4. Decline Skull Crushers 3 x 12
5. Dumbbell Preacher Curls 3 x 12
6. Dumbbell Triceps Extensions 3 x 12
7. Incline Biceps Curls 3 x 10
8. Bench Dips 3 x 10
9. Neck Curls 3 x 15

Rest

Kind Regards
Post 1 IP   flag post
AnthonyDee private msg quote post Address this user
That looks like a lot of volume dude.

If you can get away with high volume routines, I would go for something like Brandon Campbell's PHUL.
Post 2 IP   flag post
hghani13 private msg quote post Address this user
@Damu That's not a ppl routine
Post 3 IP   flag post
Damu private msg quote post Address this user
Thanks, AnthonyDee! I will do a research about Brandon Campbell's PHUL.

I am clean bulking right now 3,400 calories a day. I heard a lot of good things about ppl twice a week for the natty lifters. I would like to try my self but unfortunately I got lost...

* How should I split body parts? Chest/Shoulders/Triceps, Back/Traps/Biceps, Legs/Abs ?
* How much volume should I do?
* What exercises to keep and what to throw away?
* 6 times a week ? (3 days on,1 day rest, repeat)
* Will my arms gains suffer doing ppl ?
* Can I still keep my deadlifts?
Post 4 IP   flag post
NorIda private msg quote post Address this user
@Damu phul, as previously mentioned is an upper lower routine. Check it out before asking more questions.

I'm not familiar with this specific routine. But Campbell is a decent source so I'm fairly sure it's a balanced routine. More so than anything you can create
Post 5 IP   flag post
Damu private msg quote post Address this user
I just looked at Campbells phul routine. Looks very interesting, but is it not to basic ?

No rear delt work?
No direct trap work ?
Only 4 days a week, yikes i will be bored.
No T-bar rows?
No Weighted Pull ups ? (One of my favorite exercises)
No direct abs work ?

How about PPL twice a week is it not a better option in my case ?

Thank you for your time.
Post 6 IP   flag post
NorIda private msg quote post Address this user
Then do whatever the fuck you want to do

You're clearly not taking anyone's advice.
Post 7 IP   flag post
Damu private msg quote post Address this user
@NorIda, you sounded just like the Hodge twins hahaha

Please don't get annoyed, I appreciate your help, bro.

Do you know any examples for a good balanced ppl twice a week routine?
Post 8 IP   flag post
Jsn3004 private msg quote post Address this user
Quote:
Originally Posted by Damu
Only 4 days a week, yikes i will be bored.


Just curious, why would you be bored with being in the gym 4 days a week?
Post 9 IP   flag post
Damu private msg quote post Address this user
I've been doing 6 days a week routine for a year. I'm addicted to exercising. That satisfying feeling when you get the pump. Working out more frequently I burn more calories, according to my fitness tracker around 500+- cals each day. I can eat more. More frequency more gains if you are able to recover isn't it ? I don't mind to try something new for a change, but I would like to do something more challenging, something more advanced.
Post 10 IP   flag post
NorIda private msg quote post Address this user
@Damu I was slightly aiming for a hodge twins reference.

I lift twice a week and make linear strength gains. More frequency doesnt always equate to more gains, fwiw
Post 11 IP   flag post
Damu private msg quote post Address this user
What do you think about this routine? Layne Norton Training Series + Full Power/Hypertrophy Routine http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Post 12 IP   flag post
NorIda private msg quote post Address this user
Phat is a good routine.
Post 13 IP   flag post
Damu private msg quote post Address this user
We got a winner! I'll start from tomorrow.

* When should I do my abs in Phat routine?
* Is it wise to add reverse flyes and hyperextensions to this routine ?
Post 14 IP   flag post
Jsn3004 private msg quote post Address this user
@Damu I've been working out 3 days a week and have been progressing as well. You still hit each bodypart 3x a week and have plenty time to recover. I'm not saying any routine is better i'm just saying more doesn't always mean better.

But Phat is a good routine. I'd recommend you do abs on your lower body days.
Post 15 IP   flag post
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