Hi Guys my name is Joe I’m 5' 9" 175 lbs and I’m not really new to working out, I have been weight training for about 5 years now. I discovered this type of training by looking for the best routine for gaining mass. This is how my first cycle looks, I implemented all compound exercises considering it recruits the most motor units and greatly stresses the endocrine system, I only have about 45 minutes to 50 minutes to work out so let me know what you guys think.
Monday / Wednesday / Friday
Squats
Bench Press
Incline Bench press
Calf Press
Tuesday / Thurs /
Deadlift
Barbell Rows
EZ Bar curls
Abs
Then Next week switch off. I know the frequency is kinda off, but it makes some sense for me to employ power movements such as deadlift and squat. It does looks like im overtraining considering im doing squat and deadlift almost everyday, but since im not training to failiure it really shouldn’t put too much stress on my CNS. Also I didn’t employ any shoulder exercise because my shoulders are the biggest muscles on my body and it overshadows my chest and biceps. So for this cycle im leaving it out. On the 15’s im doing one set, on the 10’s im doing 2 and on the 5’s im doing 3 sets. Im trying to get my basic compound weights up and my goal is to gain mass. Let me know if I should rearrange anything or what you guys think about how my routine looks. Thanks guys
Monday / Wednesday / Friday
Squats
Bench Press
Incline Bench press
Calf Press
Tuesday / Thurs /
Deadlift
Barbell Rows
EZ Bar curls
Abs
Then Next week switch off. I know the frequency is kinda off, but it makes some sense for me to employ power movements such as deadlift and squat. It does looks like im overtraining considering im doing squat and deadlift almost everyday, but since im not training to failiure it really shouldn’t put too much stress on my CNS. Also I didn’t employ any shoulder exercise because my shoulders are the biggest muscles on my body and it overshadows my chest and biceps. So for this cycle im leaving it out. On the 15’s im doing one set, on the 10’s im doing 2 and on the 5’s im doing 3 sets. Im trying to get my basic compound weights up and my goal is to gain mass. Let me know if I should rearrange anything or what you guys think about how my routine looks. Thanks guys