[Rocky]

Here's my current routine - any comments on areas I'm missing would be cool!
I'm really genetically ungifted - really lean (see pics in pictures section) and struggle to put on weight and size. Also, train in my garage so am limited with equipment. Have been making fair gains since on this though - giving me plenty of recovery time as I train heavy duty.
Here it is -

Session 1 - Chest, Shoulders & Tris

2 x Incline b/bell bench x 8 reps
Incline d/bell bench (steeper incline) - pyramid set up the weight
2 x Flat close grip b/bell press x 8 - 12

2 x D/bell seated military press x 8
2 x D/bell raise x 10
2 x Bent over d/bell lateral x 15 - cheat style

2 x Tricep pushdown x 8 + flushing set

Session 2 - Legs, Back & Bi's

2 x Deadlift (alternate bent and stiff leg) x 8
2 x Power lunges or side squat (alt each week) x 8
2 x Leg curl or Leg Extension (alt each week) x 15
2 x single leg calf raise x 30

2 x Wide grip Chins (with weighted belt) x 8
2 x Bent over row x 8
2 x close grip chins x 8

2 x standing Barbell or dumbell curl x 8 (or pyramid weight up)

Let me know if I need to add, change or whatever! Hope you're all doing ok!

[fahad]

sry wut a steeper incline? thx..

[Aces High]

not enough volume imo..

[Rocky]

Was thinking that but keep reading that too much when you're "genetically standard" is worse than not enough and it really wipes me out on leg day! Any specific exercises you think would be worth adding, particularly for thigh and chest to bring them out more?

[Climbin' up]

If you can only workout two days a week your schedule seems ok otherwise I would give each major group it's own day. For the chest I'd say add some flyes db or cable and really concentrate on the contraction, move deliberately to work the muscle not just doing the movement like your lateral raises. For thighs I have seen results by alternating my leg position on all exercises especially on leg ext. and curls. Also try lower your reps for ext. and crls to maybe 3X8-10 really work like the flyes and look to build that muscle not just work your body.

-Peace and train like there is a war

[Rocky]

Cheers for the tips. Used to work out 1 muscle group every day so had greater volume, but didn't make any more progress than the one I'm on now. It'll have to be flyes I guess with a lack of cable equip in my garage! Incidentally - I wasn't including warm up sets for each of the exercises in my programme (1 x 50% main + 1 x 75% main)

[G O R T]

Originally Posted by Rocky

Was thinking that but keep reading that too much when you're "genetically standard" is worse than not enough and it really wipes me out on leg day! Any specific exercises you think would be worth adding, particularly for thigh and chest to bring them out more?

I used to believe that "lower your volume crap" too.

Now I do heavy "strength" day - and - a high volume day every week (chest & back, legs are fine for now).

Strength day would be about like yours, 6-8 working sets.
Volume day is more like 16 sets with the emphasis on longer TUT (trying to stay over 45 seconds) at about 65% 1RM. (SUPER pump BTW)

First week was hell, but it has gotten much better. In fact i'm growing again instead of just getting stronger. The high volume day seems to mitigate my soreness as long as I warm up good.

This may eventually lead to overtraining as i progress, just have to keep an eye out.

[Rocky]

Sounds like a plan - I'll give it a crack. Let me know how you get on and if you do find you're stagnating quicker or not.

[monstermass4545]

I can't really see how you would gain any mass on this program!

You need to utilise the whole week!
eg Day 1 chest / triceps, Day 2 Back Bi's, Day 3 shoulders traps, Day off, day off, Day 6 Legs, Day 7 off.

This will help you hit the weights heavier! Instead of on your first session reaching tri's and being completely fucked!

[monstermass4545]

That is what worked for me but I'm diffrent in muscular composition to you so you have to experiment for your self. Don't knock HIT until you have tried it. Just incase it's the training style that suits you!

[Rocky]

I did used to do that exact split, but I found I was doing more exercises for each bodypart this way and overtraining and not really getting as far. Although I think it's been a while since training that way so may be time to try again having trained a while now. The only problem is time! And the fact I train someone who can only train twice a week - so it's a bit of a comprimise at the mo! Cheers for the advice though - every opinion counts!

[Diesel]

I wouldn't do the push/pull method. Its just my opinion, but i noticed that after a couple of weeks, my arms would be the first body part to fatigue. I ended up actually loosing about 15ibs on my bench. Doing bi's on back isnt really bad, but i just think if you do bi's on a different day you are able to use more weight, which means growing faster.

EDIT: for your routine, since time is a factor then do what you can. but i would suggest adding an extra set or two to each workout.

[Rocky]

I've tried doing both used to do one bodypart a day every day then went to Back/ Bi's, Chest/Tri's, Legs/shoulders, then tried Chest/Bi's and Back/Tri's - all worked ok, but as you know - time is a factor now. Will try adding another set. It'll be hard as I'm wiped out doing the two main sets but wanna get bigger. Increaed my calories and protein now - so hopefully will help! Used to do the Dorian one main set to failure. As he put it "if you can do 2 or three sets you're not doing enough in the first one - it's like a firecracker you can sit and tap it with a hammer for ages but it's one big hit that'll set it off"!
Will try to add more sets!
Thanks again for the advice!

[canablistic_Turnip]

If time is a huge factor you may need to look at a HIT style of trainning. Like Yates blood and guts work out. A lot of guys actually switch to heavy duty principles because work limits there time able to spend in the gym. Lee Labrada used this methord, Mike and Ray mentzer just to name a few.