lost muscle weight...want it back!

[Welsh power house]

hey guys, long time no post.

I have recently, well over about 2 months lost a bit of weight/muscle and want it back!

I can train twice a week so thought i would do a very basic/compound routine for maximum gains.

two questions, first does the routine look good enough (any help here would be cool) and should i do the same two routines or two different ones.

Bench press 5 x 8-10
Squats 5 x 8-10
Bent rows 5 x 8-10
Deadlifts 5 x 8-10
D/B press 5 x 8-10
Chins 5 x max reps

These are the 6 best exercises for gaining mass through experience i feel, so thought that if i did this twice a week then i should gain some decent weight/muscle/strength.

thanx

W.P.H

 

[Scotsman]

A little confused here but it looks like you are going to try and do all of that in each workout? If you are that seems like a bit much for you to be able to get any gains. I would split up the compounds and do some auxillary lifts on each day. Something like Bench Db presses and chins the first day. Then Squats, deads, and bent rows the second day. That way you won't get into too much of an energy well in one session.

Cheers,
Scotsman

 

[zackdarnell]

I would do 2 different workouts. You could always consider something like this:

Day 1
Squats
Bench press
Bent over rows

Day 2
Deadlifts
Overhead press
Chins

Short, sweet, and to the point.

 

[Rivaldo]

You play rugby, right? Do you still want to train for power and speed, as well as mass? This could work in-season...

Day 1
Deadlifts
Hang clean/snatch
Pull-ups

Day 2
Squats
Bench press
Push press

 

[Welsh power house]

Yeah, i still play and of course i am always looking to improve performance, but my main goal is to gain some weight/mass.
I will be doing cleans on each day, i always do cleans before each session.

 

[nice6pac]

eat more if youw ant size thats the easiest most effectve thing

 

[nice6pac]

eat more if youw ant size thats the easiest most effectve thing