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My new and improved gym routine

D

Dalit King

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It’s not technically new it’s just the routine I did for almost 2 years.

Incline bench 3x6
Lat pull downs 3x6
pull ups 2x8
pec deck 3x6
rear delt fly 3x6
preacher curls 3x6
lateral raises 3x6
overhead press 3x6
squat 3x6
hamstring extension 3x6
leg press 3x6

I go to the gym every other day since I do full body everytime I go

I originally stopped because I stopped seeing gains so I stopped using the gym to gain mass and just to keep what I had

but give thoughts on my current routine im open to advice, im posting in the pit because im probably going to get shit on for some reason i am not aware of yet
 
Well, that’s a lot of work for a single day, and even more so if you’re doing it every other day week after week.

You should probably take a look at your training program, eat more if your goal is to grow, and pay attention to recovery as well.

If what you’ve been doing for the last two years isn’t producing results anymore, it’s time to change things up.
 
If you ask your body the question of "3x6" and it reachs a size/strength to where it can easily answer, what reason have you given it to grow any further?

A set without intensity, and a lift that is within your existing muscular/strength capacity, is just wasting a bunch of time in the gym. Otherwise, every alcoholic would have 20" arms from doing 12oz bicep curls from "volume."

If you are easily hitting the 6th rep on your 3rd set, then there isn't sufficient intensity to stimulate muscle growth. Obviously, by your own admission.

If I'm targeting 3x6, in the third set I would be reaching failure around rep 4, rep 5 probably gonna be ugly, and I'm only hitting rep 6 by cheating or on a great day. When I've gotten to rep 5-6 easily, I'm increasing the weight next time.

Muscles don't know which rep it is. They just know intensity. When your body has the answer, change the question. Do this and you will grow.
 
We really need more info on the guy. Is he eating in surplus/deficit/maintenance? Intensity? What he looks like physique wise, etc. We don't even know what his goal is. You can grow on almost any split if everything else is dialed in. Not saying that his routine is remotely effective, but you get the idea.
 
Dalit King said:
It’s not technically new it’s just the routine I did for almost 2 years.

Incline bench 3x6
Lat pull downs 3x6
pull ups 2x8
pec deck 3x6
rear delt fly 3x6
preacher curls 3x6
lateral raises 3x6
overhead press 3x6
squat 3x6
hamstring extension 3x6
leg press 3x6

I go to the gym every other day since I do full body everytime I go

I originally stopped because I stopped seeing gains so I stopped using the gym to gain mass and just to keep what I had

but give thoughts on my current routine im open to advice, im posting in the pit because im probably going to get shit on for some reason i am not aware of yet
Click to expand...
It makes sense why you stopped seeing gains.
 
Meetketchup said:
We really need more info on the guy. Is he eating in surplus/deficit/maintenance? Intensity? What he looks like physique wise, etc. We don't even know what his goal is. You can grow on almost any split if everything else is dialed in. Not saying that his routine is remotely effective, but you get the idea.
Click to expand...
I agree, and that is what makes you a good coach. You're always "big picture" focused and need all the information to answer the question. Because it happens so often on ASF that we don't have all the information, we tend to just answer the question that is presented. Its good to have you around to challenge what is being presented. We appreciate you.

However, regardless of his diet, looks, or anything else. I can definitively say that I hate that workout. 🤣
 
SB Labs
heckler7 said:
you dont rotate muscle groups? like chest tris, back bis, leg day?
Click to expand...
I don’t. When I started working out full body every other say was popular and I just stuck with it
Meetketchup said:
Are you focusing on strength or hypertrophy?
Click to expand...
Hypertrophy, I am looking to dial in my training so I can run a cycle later down the road but I do realize you need to have training, sleep, nutrition down pretty well before starting.
Big_Jimmy434 said:
If you ask your body the question of "3x6" and it reachs a size/strength to where it can easily answer, what reason have you given it to grow any further?

A set without intensity, and a lift that is within your existing muscular/strength capacity, is just wasting a bunch of time in the gym. Otherwise, every alcoholic would have 20" arms from doing 12oz bicep curls from "volume."

If you are easily hitting the 6th rep on your 3rd set, then there isn't sufficient intensity to stimulate muscle growth. Obviously, by your own admission.

If I'm targeting 3x6, in the third set I would be reaching failure around rep 4, rep 5 probably gonna be ugly, and I'm only hitting rep 6 by cheating or on a great day. When I've gotten to rep 5-6 easily, I'm increasing the weight next time.

Muscles don't know which rep it is. They just know intensity. When your body has the answer, change the question. Do this and you will grow.
Click to expand...
For a long time I did 4 reps following the philosophy you gave. It’s what I’ve doing this whole time. I increased it by two because I was unsure if my tendons were able to catch up to such heavy weight so quickly. For me within 3 months of gym I was doing 185 at 140 pounds. After that I switched to 6 reps and brought the weight down.

The weight I lift is designed to bring me to failure by rep 6
Nood said:
Rep range is to low for most of your exercise’s atleast for what I prefer. Delts and arms tend to respond to a much higher rep range but everyone is different. If it’s working stay the coarse
Click to expand...
I’ll keep that in mind
Meetketchup said:
We really need more info on the guy. Is he eating in surplus/deficit/maintenance? Intensity? What he looks like physique wise, etc. We don't even know what his goal is. You can grow on almost any split if everything else is dialed in. Not saying that his routine is remotely effective, but you get the idea.
Click to expand...
I am in maintenance. I am around 135 ish pounds and 14-15% body fat

What can I do to make it more effective?
 
Dalit King said:
It’s not technically new it’s just the routine I did for almost 2 years.

Incline bench 3x6
Lat pull downs 3x6
pull ups 2x8
pec deck 3x6
rear delt fly 3x6
preacher curls 3x6
lateral raises 3x6
overhead press 3x6
squat 3x6
hamstring extension 3x6
leg press 3x6

I go to the gym every other day since I do full body everytime I go

I originally stopped because I stopped seeing gains so I stopped using the gym to gain mass and just to keep what I had

but give thoughts on my current routine im open to advice, im posting in the pit because im probably going to get shit on for some reason i am not aware of yet
Click to expand...
Definitely better than the last routine you posted. I would suggest
1. Split up your training to at least an upper and lower day to start. Scheduled it upper/lower/rest. Two on one off.
2. Up the reps a little. Start with a weight you can get 10 reps with. Every week try to add one more rep until you can get 15 reps with the weight you started at. Once you can get 15, up the weight till you can only get 10 again. Do that over and over and you'll see progress.
3. Throw some Romanian deadlifts , leg curls in. Not necessarily on the same days as the squats and leg press, but I don't see any real hamstring volume there.
 

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