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Thread: Need to tweak workout - looking for suggestions.

  1. #1
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    Default Need to tweak workout - looking for suggestions.

    Backstory: I started working out again for the first time in a few years back in August. I started by doing the same work out I had seen some success with back when I used to work out a lot in my early 20's. The workout was a 5 x 5 focused on full body work outs and I saw good strength gains then and I saw good strength gains this time but I'm finally starting to plateau a bit and I think it's time to change it up.

    I really do like doing Squats and Bench Press as a 5x5 so I think I'm going to keep that the same. I'm looking mainly to change up the isolation work outs and add some shoulder and back work outs, although it's my biceps that have really stalled out. Haven't been able to go up in weight since basically August.

    My work gym is pretty good but does have limited machines so I basically do everything with the squat rack, bench, barbells and dumbbells.

    Here was my workout before:

    Monday:
    Squat 5 x 5
    Bench 5 x 5
    Bent Over Row 3 x 8
    Skull Crushers 3 x 8
    Fly (on bench) 3 x 8
    Sit ups till fail

    Wednesday:
    Squat 5 x 5
    Military Press 5 x 5
    Deadlift 3 x 5
    Pull ups 3 x failure
    Biceps curl: 3 x 8
    Sit ups till fail

    Friday:
    Squat 5 x 5
    Bench 5 x 5
    Bent Over Row 3 x 8
    Dips 3 x Fail (need to replace, doing 3 x 10 with ease. don't have a belt to do weighted dips)
    Fly (on bench) 3 x 8
    Sit ups till fail

    My goals are to gain mass more so than anything. I've got like zero percent body fat so it's all about weight gain at this point. Problem is I can't take mass building protein shakes as they make me violently ill and so does over eating (+3000 calories) so I've kinda given up on gaining significant mass, just hoping to gain enough to look good (Read: normal)

    Started in August and my weight bounced around 145 - 150 lbs (I know )
    Currently weigh 155 lbs (I know )
    Goal 165 lbs

    So thoughts on what I should change? Obviously my work out is light on shoulders and back. Biceps too.

    All help appreciated as usual.
    Last edited by dj_patm; 12-06-2017 at 03:16 PM.

  2. #2
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    Work out, I used to think was what it was all about but I've come to realize it is all about your diet.

    What is your height and age?

  3. #3
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    Height: 5'10 - 5'11

    Age: 28

    I've actually been debating going 3 x 5 and upping the weight on everything. Although it is a bit scary at my age haha. My bones and joints seem to make a lot of weird sounds and pops these days!

    Thoughts?
    Last edited by dj_patm; 12-06-2017 at 03:26 PM.

  4. #4
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    I recently switched up to Push, Pull and Legs routine rotating between power and hypertrophy.

    I believe it may work out for your three workouts per week.

    Honestly, eat 2500 calories. Judging just from how you want to gain mass and have a lower body fat. That should be very easy to intake daily.

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    ooo I've never heard of that before.

    That's interesting.

  6. #6
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    Try this one out. I got gains really, really quickly.

    https://forum.bodybuilding.com/showt...hp?t=149807833

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    hmm, I'm no expert, but your workout kind of looks all over the place, in terms of muscle groups and the days your working them. You also need more variety in the type of lifts you're doing, or you won't see drastic gains.

    This works for me (i won't get into specific workouts):

    Monday:
    Chest
    Abs

    Tuesday:
    Legs
    Biceps
    Abs

    Wednesday:
    Cardio

    Thursday:
    Shoulders
    Triceps
    Abs

    Friday:
    Back
    Biceps

    Saturday/Sunday:
    rest

    I super set each muscle group, 5 sets, first 3 sets to 12 reps, last 2 sets to failure.

    I'm 6'1", ~210lb

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    I was going to say pretty much what Chester suggested, group up the muscles and variety in types of lifts.

    Only thing I would do a bit different is go the other way and increase your rep range with a lighter weight. Kinda like the Arnold workout. The idea to stress the muscle a different way. So when you do the heaver weights your body will have to adapt.
    I did a few years back and noticed a difference.
    It will burn more calories and but that in turn will defo make you eat more.

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    Don't ask, but I read this as "need to twerk workout"

  10. #10
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    Biceps stalled out? You have one isolation exercise for a total of 24 reps over a 7 day period. The only other time you are hitting the biceps are through some compound movements (which is fine) but if you want to see improvement you need to do more and more often.

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    This is the workout I follow for the most part, with some tweaks and different super sets.
    Its a great workout. I've put on 15lbs of mass in the last year.

    https://www.bodybuilding.com/fun/mod...-training-plan

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    If you are limiting yourself to 3 days, 5x5 with accessories is your best bet. If you can do more PPL works awesome.

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    Thanks for all of the tips guys.

    I think I'm going to restructure my workout so it's PPL but still 3 days a week, with maintaining the core workouts as 5x5 (although I might try 3 x 5 with heavier weight). We'll see what happens and if I'm still stuck, then I shall try to lighten the lifts with more reps for a bit and switch back as suggested. That sounds like it could work.

    As for the workouts being scattered the way they are now, yeah, that's cause the original work out was super short and I had to add extra workouts that didn't really line up well.

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    I'm a couple months into my version of coolcicada PPL routine. SO far I'm enjoying it as Strong Lifts was boring as fuck. I had to make some adjustments as I dont have a leg press machine and I added in deadlifts. I'm up each morning at 6 and have my own equipment at home so it makes it pretty easy considering the volume. Similar to SL, its a intro intermediate program with progressive weight, ie. 5 lbs to each exercise/week. I like that you do all the compound lifts, and then accessories focusing on specific muscle groups. Each muscle group gets worked twice a week. Rest 1 min-2 mins between sets. SS stands for super set, meaning there is no break between your tricep pushdown and your lateral raise. With minimal procrastinating, I'm getting through most workouts in 45-55 minutes. The variety keeps me happy.

    I'm pretty weak and also pretty tall at 6'4" but making good progress: Bench 150 lbs, OHP 80 lbs, Row 145 lbs, Squat 155 lbs, Deadlift 185 lbs

    Monday - Push

    Bench press (barbell) - Warmup, 4x5 + 1x to just before failure
    Overhead press (barbell) - 3x10
    Incline press (dumbbells) - 3x10
    Tricep pushdowns (cable) - 3x10
    Lateral dumbbell raises (dumbells) SS - 3x10
    Overhead tricep extensions (cable) - 3x10
    Forward dumbbell raises (dumbbells) SS - 3x10

    Tuesday - Pull

    Bent over row (barbell) - warmup, 4x5 + 1x to just before failure
    Lat pull downs (cable) - 3x10
    Seated rows (cable) - 3x10
    Face pulls (cable) - 3x10
    Curls (dumbbell) - 3x10
    Hammer curls (dumbbell) - 3x10

    Wednesday - Legs

    Squats (barbell) - warmup, 4x5 + 1x to just before failure
    Romanian deadlift (barbell) - 3x10 (this is a substitute for leg press)
    Bulgarian split squats (dumbbell) - 3x10 (again, substitute for no leg press)
    Hamstring curls (cable) - 3x10
    Leg extensions (cable) - 3x10
    Calf raises (dumbbell) - 3x10


    Thursday - Push (I swap bench and OHP on push day #2)

    Overhead press (barbell) - Warmup, 4x5 + 1x to just before failure
    Bench press (barbell) - 3x10
    Incline press (dumbbells) - 3x10
    Tricep pushdowns (cable) - 3x10
    Lateral dumbbell raises (dumbells) SS - 3x10
    Overhead tricep extensions (cable) - 3x10
    Forward dumbbell raises (dumbbells) SS - 3x10

    Friday - Pull (I swap bent over row for deadlift on pull day #2)

    Deadlift - warmup, 1x5 + 1x to just before failure
    Lat pull downs (cable) - 3x10
    Seated rows (cable) - 3x10
    Face pulls (cable) - 3x10
    Curls (dumbbell) - 3x10
    Hammer curls (dumbbell) - 3x10

    Saturday - Legs

    Squats (barbell) - warmup, 4x5 + 1x to just before failure
    Romanian deadlift (barbell) - 3x10 (this is a substitute for leg press)
    Bulgarian split squats (dumbbell) - 3x10 (again, substitute for no leg press)
    Hamstring curls (cable) - 3x10
    Leg extensions (cable) - 3x10
    Calf raises (dumbbell) - 3x10

    Sunday - Rest, well deserved
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    Quote Originally Posted by Hallowed_point View Post
    This quote is hidden because you are ignoring this member. Show Quote
    Don't ask, but I read this as "need to twerk workout"
    Twerking is a great workout, that’s how I got so thicc.

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    I do PLP now, as I found I can hit legs 2 times a week which really helps gain mass. I am 5'10" 230lbs, 16% fat. My biggest issue was the order I do pull and legs, because working back the day before legs I put a lot of strain on my back and usually end up injuring myself. So now legs then pull.
    Do what exercises you feel work the best for your body, not what the internet or a friend say to do. Don't get stuck in the mind set of sets/reps (5x5). If you like a certain exercise do extra sets, more reps (pyramids, super sets etc).

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    Stop doing sit-ups, asap. There are dozens of better, safer exercises to target your core. There's also a countless number of programs online that you can follow if you're bored of your current one. Obviously with limited equipment, it's harder since you don't have as much freedom to pick and choose your exercises. Honestly, without getting into the nitty gritty details, as long your weekly volume increases for your primary movements, you should notice strength/mass gains. You can only repeat a movement so often before you hit a wall. That's when you have to look into tweaking other factors - frequency, intensity, volume.

    Anyways, it seems like you're still a beginner, so you should be able to make gains without too much difficulty. Just please stop doing sit-ups lol

  18. #18
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    If you want big guns like what the ladies love you need to do dedicated arm exercises. They respond better to high reps for hypertrophy.

  19. #19
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    Want to gain weight you gotta eat more. Pretty simple. Lifts all the weights you want but if there isn't enough energy to build muscle you won't. No matter what you do.

  20. #20
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    One thing about protein powders - are you lactose intolerant? Virtually all of them have immense amounts of lactose. I think there's like two that don't.

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