After some advice on my routine.

[syanide]

HI guys, would it be possible to get some advice on my current routine to enable the biggest gains from my training. Been training around 6 months and I started training all body parts in a 2 day split 1 days rest then train again. After a month I was constantly tired so changed the routine to 3 day split to cover all body parts with 2 days rest which worked for around 2 month but same again.. so now I train sunday / tuesday and thursday which seems to work better for me. I use whey shakes pre-train with dextrose and a the same post train after 20 mins. Shake at night before bed and in the morning with just whey protein.

On my routine im gaining muscle but not sure if I should move what excersises i do between days.

Sunday: shoulders and bicepts
shoulder press 6-8 reps (4 sets)
inclined dumbell press 8 reps (4 sets)
dumbell side lift (think thats the name) 8 reps (4 sets)

Standing dumbell bicept curls 8 reps (4 sets)
e-bar curls 6-8 reps (4 sets)

Tuesday: Chest / lats / tricepts
Flat bench press 8 reps (4 sets)
Flat chest flys 8 reps (4 sets)

Lat pull back 10 reps (4 sets)
Lat pull down 10 reps (4 sets)

Tricept extensions 8 reps (4 sets)

Thursday: Abs / legs (need advice on the best leg excersises)
45 degree incline leg raises (with ankle weights) 10 reps (4 sets)
inclined situps 10 reps (4 sets)
Dumbell Side bends 20 reps (4 sets)

Machine squats 10 reps (4 sets)
Calf Raises 30 reps (4 sets)

I do start each session with stretching and 5 mins on a bike to warmup .

thanks in advance

Steve

[Gareth83]

I just posted in similar thread.

3 day split: push, pull, legs

Sunday Push
Decline
Incline
Military
Dips

Tuesday Pull
Deads
Chins
Rows
Curls

Thursday Legs
Squats
Leg Press
Leg Curls
Calf Raises

[syanide]

do you think i would benefit more if I swapped my bicept and tricept exercises around?

[syanide]

Quote

I just posted in similar thread.

3 day split: push, pull, legs

Sunday Push
Decline
Incline
Military
Dips

Tuesday Pull
Deads
Chins
Rows
Curls

Thursday Legs
Squats
Leg Press
Leg Curls
Calf Raises

How many reps and sets do you do per excersise?

[Gareth83]

5x5 on the majors ie. decline, deads, squats

4x6-8 on the others, or you could change evry 4/5 weeks and do 4 weeks of 3x8-10 or similar

[Gareth83]

Quote

I use whey shakes pre-train with dextrose and a the same post train after 20 mins. Shake at night before bed and in the morning with just whey protein.

and you need to sort your diet out too!

a large low GI carb based meal 1.5-2hrs pre workout eg, 100g brown rice, tuna, veg, olive oil

PWO 40g dextrose, 40g malto, 40g whey. or what I have is 100g oats, 30g whey, 1 banana

And shakes with just protein are a poor choice. In the morning take it with oats, at night take it with milk and a fat source

[syanide]

I have ordered some of the mp scots oats to add to my post workout and morning shakes. should be arriving on monday and thanks for you advice

[Gareth83]

no probs, keep us posted on the progress

[syanide]

Quote

and you need to sort your diet out too!

a large low GI carb based meal 1.5-2hrs pre workout eg, 100g brown rice, tuna, veg, olive oil

PWO 40g dextrose, 40g malto, 40g whey. or what I have is 100g oats, 30g whey, 1 banana

And shakes with just protein are a poor choice. In the morning take it with oats, at night take it with milk and a fat source

Hi when you say take the night shake with a fat source, what sort of fat source do you use?

[finlee]

oil would be the best, either quality virgin olive oil or omega 3-6-9.