Help with my new routine for mass

[NEWBEN]

Hi everyone,

i would apppreciate all comments or help with my return to lifting and my suggested routine, apologies for the long info but its just to explain a bit.

i'm 35 and back to lifting after a long lay off through illness, i have ulcerarative colitus and have retained some muscle but i am still a little small especially arms which never grow much , i have a solid diet of 3500 cals spread over 5-6 meals lots of lean protein,olive oil,complex carbs etc, my aim is to gain a decent amount of muscle then cut to get that great lean muscular look!!!

i love abbrevated style training like promoted by stuart mcrobert,chad waterbury,john cristy etc

i have been suggested a routine by an experienced lifter who has many people on similair routines and there gaining great, the reason i dont do full body or splits like chest/biceps legs/shoulders back/triceps is that i am fatigued after 4 heavy sets of one exercise for a body part and cant give my all to multiple exercises for a body part!!! otherwise i would do the split routine above, and full body i'm tired after 2-3 compounds, just how my body responds and the nature of my illness,

so the routine is this. increase weight or reps each week,

Monday

INCLINE DUMBBELL BENCH PRESS 4 X8-10
ONE ARM DUMBBELL ROWS 3-4 X 8-10
BARBELL SHRUGS 4X8-10
SKULL CRUSHERS 3X8
WEIGHTED CRUNCHES 4X20

Wednesday

DUMBBELL OVERHEAD PRESS 4X8-10
ROMANION DEADLIFTS 3X8-10
HAMMER CURLS 3X8
LATERTAL RAISES 3X10
CALF RASIES 4X15

Friday

SQUATS 4X10
FLAT BARBELL BENCH PRESS 4X5
WEIGHTED DIP 2X10
EZ CURLS 3X8-10
SIDE BENDS 3X10
REVERSE CRUNCHES 4X20

Thanks everyone for your input

[danpetersen]

Sorry to hear about your recent illness. i wish you all the best with recovery.If you are getting tired quickly i would look to reduce the amount you are doing per session and concentrate on the quality of the movements/form. I have made some adaptions to the programme you set out which you should feel free to use/trial.

Monday - Legs and Abs
Barbell Squats 4 x 8-12
Hamstring Curls 3 x 8-12
Calf Raises 3 x 15-20
Weighted/Cable Crunch 2-3 x 15-20
Body Weight Reverse Crunch 2-3 x Max reps


Wednesday - Chest, Shoulders & Triceps
Flat, Bench Press 4 x 8-12
Incline Bench Dumbbell Fly 3 x 8-12
Seated Dumbbell Shoulder Press 3 x 8-12
Cable Tricep Press 2-3 x 8-12
Push Ups 3 x Max (if you have the energy)
Internal and External Cable Rotations 2 x 15-20 each side


Friday - Back, Biceps.
Bent Over Row 4 x 8-12
Lat Pulldown Wide Grip 3 x 8-12
Lat Pulldown close Grip underhand 2 x 8-12
Standing Alternating Dumbbell Curls 2-3 x 8-12
Barbell Preacher Curl 2-3 x 8-12
Pull Ups 2-3x Max (If you have a sudden burst of leftover energy!)


My recommendation is to stick with this for 8-12 weeks depending on how your body/illness reacts to the exercise. I have basically taken out some of the bigger moves so you aren't doing so much compound in one go and on multiple muscle groups per workout. i have also put the leg session at the beginning of the week so you can have the weekend to rest into the start of the week. This may be a slight hinder your rest between workouts for the week but i can see this being the best option.

Warm Up - Light Cardio
Stretch - Body parts that have been used after your workout.
Rest between sets/exercise - 60 seconds.


Let me know what you think and if i can assist you further.

Regards
Dan

[Zeigler]

Weird, because it looks like a full body routine to me....anyhow, if your tired after 2-3 compounds why dont you just do, 2-3 compounds per session, 3x a week, and focus on increasing the weight and quality of lift..?

[Dolphinski]

Abs, calf raises, crunches, shrugs, lateral raises... All a waste of time in your position, why waste your time and what limited energy you have with them? Agree with what Ziegler said above, if you can only do so much each session, then every exercise should be working as many muscles at once as you can, and you should be training muscle groups multiple times a week. You could train less than what you posted and get far better results by training smarter.

Look at it this way, would you rather spend 4 of your sets doing ab work, which you won't see any results from anyway until you're pretty lean, or spend those 4 sets doing a deadlift or overhead press that will work a load of muscles?

You need to simplify and win. Personally I'd look at either a full body workout 3x week or an upper/lower split over 3 sessions a week.