Workout opinions?

[scoob21]

Could everyone offer an opinion on my workouts as I seem to be gaining little strength in general. I am 5'10'', 170 ish pounds and 27 years old.
Mon. (Chest & Back)Barbell press. 1 warm up set 10 reps followed by 2 sets at 6-8 reps/ 2 set Inc Dumbells 6-8 reps/ 2 sets inc flys 6-8 reps./1 warm up set dumbell shrugs 10 reps followed by 3 work sets at 6-8 reps.

Wed. (Legs)1 warm up set of 15 reps for standing calf raise followed by 3 sets of 12 reps/ 3 sets seated calf raise at 12 reps/ 1 warm up set hamstring curls at 15 reps followed by 3 sets 12 reps/ 1 warm up set squats at 15 reps followed by two sets 15 reps/ 2 sets leg press machine 15 reps.

Fri. (Shoulders & Arms) Barbell shoulder press 1 warm up set ten reps followed by two work sets 6-8 reps/ 2 set dumbell presses 6-8 reps/ 2 sets side lat raises 6-8 reps/ 1 warm up set barbell curls 10 reps followed by 2 work sets 6-8 reps/ 2 sets preacher or cable curls 6-8 reps/ tricep french press 1 warm up set 10 reps followed by 2 work sets 6-8 reps/ 2 sets rope pushdowns/ 4 worksets of various wrist curls 6-8 reps.

Unfortunately I am very prone to putting bodyfat on so I have to be very carefull with food intake. My diet is as follows:

9.00a.m 50g Oatmeal. Whey protein shake and EFA. Creatine.
11.30a.m Meal replacement drink.
1.30p.m 50g Brown rice, 200g Turkey.
4.00pm 150g chicken sandwitch on wholemeal bread (2 small slices)
6.30pm 200g Chicken breast with mixed peppers, onions, chillis and large wholmeal pitta.
9.00pm 200g Turkey breast.
11.30pm Whey protein drink.
(Approx 2100-2200 cals, 320g protein, 170g carbs, a little fat).

I have just added the rice/pasta instead of bread and my 11.30a.m drink is straight after training. I jog 3 nights/week for 35 mins to try to keep some fat off.
I would like to add mass and get stronger, can anyone help?

 

[scoob21]

Sorry, forgot to add that on Mon workout I do 1 warm up set cable pulldowns for 10 reps followed by 3 sets 6-8 reps/ 3 sets row m/c for 6-8 reps. Thanks.

 

[scoob21]

Bump!

 

[scoob21]

bump

 

[scoob21]

Cmon guys......a little help!

 

[BlkWS6]

5x5 = mass and strength I don't know if you are looking for an overall routine change, or just a tweak of the one you are doing. I would really up the calories man, I know you said you are prone to putting on some bf but if you arent getting enough calories in you are going to have a hard time growing and getting stronger. My strength goes to shit's when Im on a restricted diet.

 

[scoob21]

Blkws6, thanks for the reply. I presume the 5x5 is simply five sets of five reps? If this is the case how many exercises do you think for a typical hardgainer?
Also as far as diet goes do you think I need more carbs, protein, fat? Thanks.
Any other input also would be great.

 

[BlkWS6]

http://boards.elitefitness.com/forum/showthread.php?threadid=152362&highlight=needsize/gymtime This Needsize's 5x5. I do basically that same program but I go:

Mon: chest and shoulders
Tues: Back
Wed: off
Thurs: arms
Fri: legs
weekends: off

I find this program to be pretty taxing so make sure you are recovering properly (ie. eating, eating, sleeping, and eating ) Good luck. A bunch of us on here are doing some version of a 5x5 so dont hesitate to ask questions.

 

[Rivaldo]

What's your #1 goal? Adding mass (and strength) or losing bf?

Concentrate on your #1 goal, achieve it, and then re-assess your goals.

If, as you say, you want to add mass, then you're going about it the wrong way. What you posted above looks like a perfect recipe for fat loss rather than muscle gain.

At your size, that few calories will have you losing fat. In addition, the evening runs are counter productive to muscle growth. To grow you need to eat big, lift big, and rest big.

Simple recipe for you to put on some muscle:
1. Eat more. 3000 calories should be an absolute bare minimum for you to gain muscle. 3400 odd would be a much better target (20x bw). Quantity aside, your food choices look fairly decent.

2. Basic, heavy lifting. Check out the 5x5 routine or the "Old School" routine. Both suit perfectly.

3. Drop the running. If you want to do your cardio for reasons other than fat loss, 20 minutes of low-medium intensity post-workout cardio should be more than enough.

Hope that helps

 

[scoob21]

Thanks Rivaldo, I will up my cals to the 3000 range first of all and see how I go on. Do you think the protein is o.k and I should concentrate on more carbohydrate/fat calories?
On a side note, I presume you are a fan of Brazilian footballers (your name)!