Hello buffly nerds! I know some of you guys are ripped so I have a couple workout questions. But first, my routine:
Day 1
15 mins elliptical
Benchpress 5x5
pullovers 4x5
Bicep curls 5x5
chin-ups 3x5
Roman Chair 3x10
Day 2
15 mins elliptical
Deadlift 5x5
Pull-ups 5x5
pushups 3x10
crunches 3x15
incline press 3x3
day 3
15 mins elliptical
Squats 5x5
Military Press 5x5
push-ups 3x10
crunches 3x15
chin-ups 3x5
I've been doing basically this routine for about I think three years and I've made some great personal improvements - I've been told that the squat, deadlift, and bench press are three of the main things you want to be doing in the gym and all three of those have increased dramatically for me. But I want to step things up. Lately I feel like it's getting harder and harder to gain weight...I seem to be stuck around 171 lbs (I'm 170cm tall). I don't take any supplements and my diet is somewhat unplanned, although I generally don't eat any obvious junk food (i.e. donuts/candy/pop etc.) and this summer I've been making a big effort to eat more protien. I've had a lot of barbecued burgers/hot dogs/chicken/fish/anything meat-related.
Are there any exercises you guys would suggest adding (or subtracting)? I don't have any specific goals beyond getting bigger/stronger and lifting more weight...not interested in training to be a runner or anything. My questions:
1. I want to add cleans to my routine, should I do this? What is a good day to do them on?
2. I currently hit the gym 3 or 4 days a week, is it safe to step it up to 5 or 6 days a week (and would this even have any benefits?)?
3. I do all the exercises with barbells or dumbells, I don't use any machines, but I'm starting to have safety concerns with some of the lifts. For example, when I do the pull-overs I'm basically lying on my back lifting a 90lb dumbell over my face...it's awkward to get into position and to maintain a good grip on the dumbell because it's so big. Is there a safer alternative? Should I use a machine here?
Any and all pointers would be appreciated.
Day 1
15 mins elliptical
Benchpress 5x5
pullovers 4x5
Bicep curls 5x5
chin-ups 3x5
Roman Chair 3x10
Day 2
15 mins elliptical
Deadlift 5x5
Pull-ups 5x5
pushups 3x10
crunches 3x15
incline press 3x3
day 3
15 mins elliptical
Squats 5x5
Military Press 5x5
push-ups 3x10
crunches 3x15
chin-ups 3x5
I've been doing basically this routine for about I think three years and I've made some great personal improvements - I've been told that the squat, deadlift, and bench press are three of the main things you want to be doing in the gym and all three of those have increased dramatically for me. But I want to step things up. Lately I feel like it's getting harder and harder to gain weight...I seem to be stuck around 171 lbs (I'm 170cm tall). I don't take any supplements and my diet is somewhat unplanned, although I generally don't eat any obvious junk food (i.e. donuts/candy/pop etc.) and this summer I've been making a big effort to eat more protien. I've had a lot of barbecued burgers/hot dogs/chicken/fish/anything meat-related.
Are there any exercises you guys would suggest adding (or subtracting)? I don't have any specific goals beyond getting bigger/stronger and lifting more weight...not interested in training to be a runner or anything. My questions:
1. I want to add cleans to my routine, should I do this? What is a good day to do them on?
2. I currently hit the gym 3 or 4 days a week, is it safe to step it up to 5 or 6 days a week (and would this even have any benefits?)?
3. I do all the exercises with barbells or dumbells, I don't use any machines, but I'm starting to have safety concerns with some of the lifts. For example, when I do the pull-overs I'm basically lying on my back lifting a 90lb dumbell over my face...it's awkward to get into position and to maintain a good grip on the dumbell because it's so big. Is there a safer alternative? Should I use a machine here?
Any and all pointers would be appreciated.
COUCHMAN IS BACK BABY