2 Months lifting
sydfrex
Posts: 11
My 2 months of gym membership is almost over and I'm about to start on my 3rd month... my workout routine is inconsistent and I found minimal to no muscle gains at all by using a 3 day split routine. My current routine is detailed below:
Workout A
Incline Bench Press – 5 x 5
Weighted Chin-ups – 5 x 5 (start with body weight chin-ups and add weight when needed)
Dips – 3 x 8
Biceps Curls – 3 x 10-12
Workout B
Sumo Deadlift – 5 x 5
Leg Press – 3 x 8
Reverse Dumbbell Lunges: 3 x 6-8 reps per leg
Standing One Leg DB Calf Raises: 3 x 10-15 reps
Abs Wheel Roll Outs: 3 sets x 10 reps
For my nutrition I cycle calories increasing carbs on workout days and decreasing carbs on rest days.
I'm thinking about switching to another program altogether (Bodybuilding.com's shortcut to size) since I find that maybe I could do more using a 4-day split routine. What do you guys suggest? By the way I'm new in these forums.
Comments
Hmm double check mo yung macros mo sir baka may kulang, usually jan nagkukulang. Then sa workout program baka naman kulang sa intensity at hindi na stimulate yung mga muskels.
Wait mo mga boss natin dito for more advice.
I utilize intermittent fasting in the morning. I currently weigh 137 pounds at 5'7. Here are my macros for the day:
Maintenance calories: 2055 (137*15)
Workout Days (2455 calories = +400 calories over maintenance)
protein - 145 grams
fats - 68 grams
carbs - 315 grams
Rest Days (1755 calories = -300 calories under maintenance)
protein - 145 grams
fats - 48 grams
carbs - 184 grams
That is a recomp protocol so by the end of each week I shoot to maintain my weight.
As for the intensity of the workouts yes I don't feel any muscle soreness or muscle burn at all after the workout sessions hence that's why I'm thinking of changing my routine.
Hello! Do you increase the weights you lift once they become too easy? Baka walang progressive overload?
Yes once I reach the maximum number of reps for each set in that exercise with ease then I increase the weight for the next session:
Here's an example for Bicep Curls:
Workout 1 – 35 lbs x 10, 10, 10
Workout 2 – 35 lbs x 10, 11, 11
Workout 3 – 35 lbs x 12, 11, 11
Workout 4 – 35 lbs x 12, 12, 12
Workout 5 - 40 lbs x 10, 10, 10
Workout 6 - 40 lbs x 11, 10, 10
so on and so forth...
In my next session I'm planning to use ascending pyramid sets where I'll gradually increase the weight for each set until I reach muscle failure.
^ Very good! you can also use the rest-pause technique to torture every muscle fiber that you are trying to work. Keep on repping!
Youre doing I.F. and you weigh 137lbs? Plus you need more calories on your rest days, your body is repairing itself at that crucial time.
may pics ka?hehe