Hi there,

For the last 6 weeks I have been using the following program:
Monday, Wednesday and Friday - Gym=
Squats (3 x 10)
Deadlift (3 x 10)
Barbell Curls (3 x 10)
Barbell Rows (3 x 10)
Military Press (3 x 10)
Dips (3 x 10)
Incline DB Press (3 x 10)
6 min run (on speed 6 on an incline of 6 - if that means anything?)
Some abs exercises......

Tuesday - Swimming
Thursday - Football (soccer)

Anyway, I have been quite pleased with my improvements although I haven't followed the program as closely as I would have liked Some weeks I would only go to the gym twice and while my diet has improved massively, I'm still not eating as much as I should be.

Therefore, I've decided to hit the gym hard when I get back (I'm on a weeks holiday at the moment) and get more involved on the diet side of things as well. However, I often read on these pages that its generally a good idea to completely change your routine every so often in order to keep your body guessing. With this in mind, could someone help me come up with a similar full body work out to the one shown above (but obviously with some calf work thrown in as well)?

Goals - to bulk up and get fitter.
Currently - 80kg - 6ft tall

I would really appreciate any help you guys can give me.

Thanks.....

I often read on these pages that its generally a good idea to completely change your routine every so often in order to keep your body guessing. With this in mind, could someone help me come up with a similar full body work out to the one shown above (but obviously with some calf work thrown in as well)?


Well not neessarily.... why change things when it's working for you? I'd only change things up when you stall out.... ie: the weight stops going up and you hit a wall.

You can deload... that involves either taking some time off (half a week to a full week) or decrease your volume (reps and sets) maintaining your intensity (weight% of your 1RM).


I might try changing up the rep scheme instead of throwing out the routine. Part of pregression is actually learning to improve in the lifts.... you learn by doing, why stop doing some of the best muscle builders out there? ;)

Once in a while take your 3X10's, ramp it up in intensity and say for:

squats do 8X3 ( with your 4 or 5 RM, 120s rest).
Deads do 5X5 (7RM 120s)
Rows 4X6 (8RM 90s)
Incline Press 2X8 (10 RM 70s)
MP 2X10 (15 RM 45s)
Dips 3X5 (7RM 60s)
curls 1X10 <==== do last or drop altogether
Abs

Big decrease in volume but your using much heavier weight. Get the idea?

Mind you I suck at putting together routines so hopefully chicanerous will throw his hat in the ring....but really 3X10 on everything is not necessarily optimal to make a long story short.

Thanks for the advice.

What does "RM" mean?

Rep Max (http://www.exrx.net/Calculators/OneRepMax.html)