Newbie, ideas on routine?

[pdpbig]

Hi,
I just found this site and the stuff is so helpful. I'm 22, 5 11 and 170 lbs. I've been lifting for bout 1.5 years and look built but not BIG. My problem is i used to be fat&bigger (~220lbs) and went down after HS because i quit playing football. Then i started doin crew which is a freakin cardio heaven. I havnt been able to pack decent size since then, evne thouhg I quit crew an cardio altogether. Alsoi I hurt my back badly during rowing so I stopped doing legs altogether. I'd realy love to gain some size and strength. Here is my routine that i'm currently trying out, any help/suggestions

Monday: Chest
5x5: Incline Bench
2x8: Flat Bench
2X8: Cables

Tue: Arms
5x5: Barbell Curl
2x8: Hammer Strength Preacher curls
2x8: Standing dumbell curls
4x8: Tricep extension w/rope
4x8: close-bench press

Wed: OFF

Thurs:
5x5 Deadlift
2x8 wide-grip pullups
2x8 dumbell rows

Fri:
5x5 military press
2x8 lat ext
2x8 behind neck military press
3x8 upright rows
3x8 dumbell shruggs

any suggestions on how i can incorporate a leg workout w/a 4 day schedule and be able to get in and get out fast? I work a lot so I don't have too much time for the gym these days..

Thanks!

 

[Debaser]

Too much volume IMO. You hurt your back so you can't do legs, but you're doing deadlifts? Let me ask you a question in regards to some of those days:

On Tuesday, what do you think the preacher curls will do for you that the barbell curls won't? Or the dumbell curls? Why do you need three different exercises for such a small muscle group? They're all basically the same thing. Same with triceps, if you can't get it done with 4 sets of close grip benches, then you can't get it done period. I do 1 set of close grip benches, and that's when I'm isolating my tris more (you usually don't have to). Along the same lines, cable crossovers are ineffective, dangerous on the shoulders, and you're already doing 7 sets of pressing movements for chest.

Thursday you have more the right idea. IMO still too much volume, but better than the other days. Friday looks the worst, with so many redundant, unnecessary movements, some of them dangerous (behind-the-neck arguably, and upright rows)

And yeah, you do need leg work. I still don't understand how you could do deads but not leg-specific work.

 

[pdpbig]

oh i meant in the past i couldnt, this summer i just started doing deadifts, so i'm actually trying to get a good leg routine in right now...i guess i was a believer in the more volume = better. Is that completely wrong?

 

[from zero]

See the "TRAINING METHODS" sticky at the top of the board.

 

[Debaser]

i guess i was a believer in the more volume = better. Is that completely wrong?

In general, the more volume you have, the more time it takes you to recover. You can stimulate growth with 1-2 sets, so the quicker you can train that bodypart again, the faster you will grow.

 

[MrRTTB]

This might wrk better than you think:

mon:

Benchpress 5x5, 30 seconds rest between each set

Flyes 3sets, make sure it's your chest that is working an not your shoulders/triceps

Military press, in front, standing or seated
5x5

some exc. for the sides f the shouldrs, 2 sets of 8-10reps each

Narrow grip DIPS, 5set, max reps

Tue: Rest, EAT!!

Wedn: Back
Deads 2x10, 1x20
Chins, 4sets, max
DB rows 3sets, 6-8reps
Bicepscurls BB, strict 3sets, 5reps each
hamstring as SLDL next week if you do Deads this week, and then the oposite next week..deads + legcurls, or BB rows + SLDS
TRAPZ

Thu: Rest

Fri: Squats, 2 x 10, 1 x 20
Legpress 3sets 10reps each
Calfs
2 sets biceps and 2 set triceps, higher reps