6 day schedule

[Ripper77]

Well I have been lifting again for a few months,really concentrating on technique and diet.
I would like to start a routine for 6 days a week as I now have time to really concentrate on set goals.

I'm 5'11" and 164lbs,I would like to try and build some more size to my frame,the question is can I do this at 34?

My regular work outs have been 5 days a week training 2 muscle groups a day.

May I ask for suggestions on a routine that will help me with these goals?

Thanks guys.

 

[buddhabuilder]

I'm 49 and have been steadily adding size, mostly natural, for the past 17 years. I started out with a split like what you were doing, but have made better progress with periodizing. Check out my split on the thread just before yours under "Post Your Split". Feel free to ask any questions about set up and diet.

 

[joeblow12345]

If you want to add mass a 6 day split is the wrong way to go. 3-4 days a week max. You cant grow if your always tearing down muscle. You also need to be focusing on heavy compound lifts. No isolation work, and no arm days. You need to make eating a full time job. Eat atleast 6 food meals a day with 1-2 extra shakes. They dont count as meals. I see alot of people relying on shakes for nutrition and thats why the dont grow. Also try and rest as much as possible. If you can take a nap during the day then go for it.

Sent from my SPH-L710 using EliteFitness

 

[Ripper77]

Yes mass is the key,I'd like to do the best style routine to fit my needs,you say no arm workout?
I've really been just mixing up my routine to get my body back into shape all round.
Would anyone care to share heir 5x5 routine?
I'd take te advice and follow it to a T,I do have a very high metabolism so I've been eating as much as I can lately to stay on track and not rob myself.

Thanks for the input guys.

Ttyl

 

[joeblow12345]

I see skinny guys in the gym all the time doing nothing but bis and tris for an entire workout. You never see them doing any compound moves and they wonder why they stay small. The 5x5 stronglifts routine is more of a strength based routine. For mass I am a firm believer in push, pull, legs. You can do it 3 days a week. Or you can go 3 days in a row take 2 off and repeat. When you become advanced you can go 3 on 1 of 3 on. But dont worry about that for a while.

Sent from my SPH-L710 using EliteFitness

 

[Ripper77]

So how do you break your routine up?
Would you have something that you have used that you would share?
Thx

 

[joeblow12345]

So how do you break your routine up?
Would you have something that you have used that you would share?
Thx

For a basic push, pull, legs Id go something like this.
Day 1 push
Barbell bench 4 sets 8-12 reps
Over head press 3x12
Incline dbs 3x12
Skull crushers 3x8
Weighted dips 3x 12-15
Abs

Day 2 pull
Bent over row 3x 12
Pull ups 3x15
Dead lift 4x 5-12
Pull overs 3x15
Ez bar curls 3x15-20
Hammer curls 3x12
Abs

Day 3 legs
Squat 4x 8-12
Leg press 3x 15-25
Hack squat 3x15
Good morning 3x20
Ham curl or ghr 3x 20
Standing calf raise 3x25-50
Abs

Then rest 2-3 days and repeat. This is a good start and as time goes on you can manipulate the reps and sets or swap exercises. But dont swap squats for leg extentions or some crap like that. Keep compound moves as your bread and butter.

Sent from my SPH-L710 using EliteFitness

 

[Ripper77]

Thanks ALOT,I'm gonna give this a solid run,I'm hoping I can pack on some meat!!!

 

[Ripper77]

My main goals is to add size to my frame,I know my diet is the big factor,how many calories a day should I be taking in?

 

[joeblow12345]

My main goals is to add size to my frame,I know my diet is the big factor,how many calories a day should I be taking in?

I would strive for 3500-4500. Start slow and gradually increase over time. Make sure to get lots of protein and carbs in and good fats.

Sent from my SPH-L710 using EliteFitness