steve_m33
New member
What's up everyone...
I'm 20 years old, 160 lbs, and have been lifting seriously for about 2 years. The thing is though, while my muscle mass has definitely increased, and while my body definitely looks tighter, I'm interested in finally making GAINS. So basically, I wanna know how many days per week I should be training to maximize muscle growth, and how many exercises/sets per body part I should be doing in order to stimulate growth most effectively.
Currently, I'll warm up with six circuits of olympic, cross fit style lifts. Example would be: Deadlift - Lunge - front squat/push press hybrid - good morning. All exercises, 6 reps, repeat x 6. I Find this gets my blood pumping, subsitutes as a HIIT cardio workout, and prepares me mentally to lift.
Current split looks like this.
Monday: Shoulders and Tris
Tuesday: Back
Wednesday: Off
Thursday: Legs
Friday: Chest + Bis
So normally on the two bodypart days, I'll superset one major move with one minor... e.g. Shoulder Press - Skull crusher. Again, high intensity, really works my body. Typically, I like to do three exercises, four sets for each body part. All exercise choices for the major body parts are compound moves (presses, rows, chinups, squats... the usual). I just started this program a week ago, so it's fairly new.
Any comment? I currently eat fairly low carb (all carbs come from nuts and veggies, but I eat a ton of each), with the majority of my cals coming from eggs, beef, chicken, and various oils on my salads. Eating clean isn't an issue for me... although I normally 'cheat' with something sweet once a week.
I'm 20 years old, 160 lbs, and have been lifting seriously for about 2 years. The thing is though, while my muscle mass has definitely increased, and while my body definitely looks tighter, I'm interested in finally making GAINS. So basically, I wanna know how many days per week I should be training to maximize muscle growth, and how many exercises/sets per body part I should be doing in order to stimulate growth most effectively.
Currently, I'll warm up with six circuits of olympic, cross fit style lifts. Example would be: Deadlift - Lunge - front squat/push press hybrid - good morning. All exercises, 6 reps, repeat x 6. I Find this gets my blood pumping, subsitutes as a HIIT cardio workout, and prepares me mentally to lift.
Current split looks like this.
Monday: Shoulders and Tris
Tuesday: Back
Wednesday: Off
Thursday: Legs
Friday: Chest + Bis
So normally on the two bodypart days, I'll superset one major move with one minor... e.g. Shoulder Press - Skull crusher. Again, high intensity, really works my body. Typically, I like to do three exercises, four sets for each body part. All exercise choices for the major body parts are compound moves (presses, rows, chinups, squats... the usual). I just started this program a week ago, so it's fairly new.
Any comment? I currently eat fairly low carb (all carbs come from nuts and veggies, but I eat a ton of each), with the majority of my cals coming from eggs, beef, chicken, and various oils on my salads. Eating clean isn't an issue for me... although I normally 'cheat' with something sweet once a week.