3 Day Workout Routine

salami1212

salami1212

salami1212

Soldato
Joined
3 Jul 2005
Posts
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Ok, well Ive been training for around 2 months i think now and have been using the HST routine i think. Its been pretty good and ive gained a reasonable amount of muscle specifically in the back and abs.. Ive gained no pecs basically and my arms are stronger and bigger but arent getting wider biceps, there still thin but getting bigger lol..

Im just looking for a 3 day routine which would be best for gaining muscle. Should I do every day a full workout or : monday - upper body, wednesday - lower body, friday - upper again. I would like this to be INTENSE lol, so i can really see the gains..

Im really not sure. Also, I can get some chocolate flavoured whey protein and some creatine for quite cheap so would this be good for a skinny person or am I looking for a mass builder protein or something similar.

Im thinking of a routine like the one on gordyRs guide but im just wondering, im using the abdominal crunch machine 3 times a week and gaining quite well. If i only train abs once a week then i wont be as effective surely.

If possible I would like to include: squats, abdominal crunch, deadlifts (stiff legged or normal, whatevers better) as they are the workouts ive seen the most gains from and i like em :)

Cheers
 
squats and deadlifts will do more for you than using an a crunch machine ;]

can you really get protein cheap? try the bulk deals on sites like myprotein, see if its any cheaper.

getting big isnt about working harder, its about working smarter and having a good diet.

HST - there is a clue in the name as to how good it will be for gaining mass ;]


you want to grow, you gotta eat. whats your diet like?
 
naah, trust me. the ab crunch machine is very good and ive noticed the gains well. And yea, my friend works in a gym so i can get protein really cheap.

My diets alright, I eat enough and have lots of meat veg and all that. Maybe I could improve it but its not terrible so im not really worried about my diet...

any ideas morba for a routine? Because 6 sets of pecs once a week wont help me gain muscle. Maybe im not sure what im talking about but the HST routine did nothing for my pecs and that was twice a week sometimes
 
you say you eat enough, how much are you eating?
how much protein?
how much carbs?
how much fats?

whats the total calorie value that you eat each day?
whats the amount of calories that you use each day (just day to day RMR calories)

you would be surprised that a lot of people do not grow because they really do not eat enough.

crunch machine giving gains? people dont really put that much on the abs in a short time, chances are you are losing fat around the belly area, which is making it look like you are making gains. what was your waist measurement prior to training, what is it now?

many many many many people grow from just 1 day of pec work. HST generally is the same as a 1 day pec routine, but over 2 or more days iirc.

something else to think about, what is your form like when pressing? are you using a lot of the shoulders or tris to help press?

infact, what is your routine?

what do you call cheap for protein?
 
Morba said:
you say you eat enough, how much are you eating?
how much protein?
how much carbs?
how much fats?

whats the total calorie value that you eat each day?
whats the amount of calories that you use each day (just day to day RMR calories)

you would be surprised that a lot of people do not grow because they really do not eat enough.

crunch machine giving gains? people dont really put that much on the abs in a short time, chances are you are losing fat around the belly area, which is making it look like you are making gains. what was your waist measurement prior to training, what is it now?

many many many many people grow from just 1 day of pec work. HST generally is the same as a 1 day pec routine, but over 2 or more days iirc.

something else to think about, what is your form like when pressing? are you using a lot of the shoulders or tris to help press?

infact, what is your routine?

what do you call cheap for protein?
Click to expand...

wooaahh.. questions! lol

im not sure how much protein and carbs etc i eat. I dont have a set eating habit. I have a sandwich, bag of crisps, cereal, chocolate, dinner, burger, just generally eating throughout the day.. anything really. My diet is fine trust me, I eat loaads and not all rubbish food. Im generaly a skinny guy.

I didnt have any fat on my abs area, so its just gaining muscle and getting more firm.

My routine was: http://forums.overclockers.co.uk/showpost.php?p=9902293&postcount=20

but i added in the abdominal crunch machine, hamstring curls, and the leg press machine. Also, some lat pulldowns every workout.

Cheap is like £10 for a usual £35 pot. But the price doesnt matter, I just want a good protein or creatine.
 
Wardie said:
Your diet doesn't sound fine to me at all.
Click to expand...

that wasnt my diet, that was just an example of what i eat. I hardly eat burgers.

I always eat a lot of meat when I get home from college. Could I just have a routine and if after a month or so im not happy with it, you can go "i told you so" but at the moment, the routine I have im not seeing a lot of gains in some muscles..
 
And to me it looks like your diet is to blaim.

You need regular, consistent protein intake. Eating lots once you get home doesn't really make up for it, you need a decent ammount of protein in every meal you eat.

You should be eating every 3 hours. I seriously doubt you're eating as much as you think you are. No offence but everyone says the same, they think they are eating loads when they really aren't.

Give me a minute and i'll post you an example 3 day split.
 
Last edited:
salami1212 said:
Could I just have a routine and if after a month or so im not happy with it, you can go "i told you so" but at the moment, the routine I have im not seeing a lot of gains in some muscles..
Click to expand...

tbh with a diet like that, any routine you do now, as your initial newbie gains have finished, will have the same result as the previous routine you were doing - ie. not much improvement
 
Not sure why i've bothered posting it since you seem pretty adament you don't want to listen.

Monday – Back/Biceps
Deadlift 4x6
Bent over rows 3x8
Chin ups 3x8
EZ Barbell curls 3x8
Calf raises 2x15

Wednesday – Chest/Shoulders/Triceps
Flat bench press 3x8
Incline dumbbell press 3x8
Dumbbell shoulder press 3x8
Dips or Skullcrushers 3x8

Friday – Legs
Squat 4x8
Leg curl 3x8
Stiff-legged deadlift 3x8
Weighted crunches 3x8
Calf raises 2x15
 
day 1 - Back & bi's
day 2 - Chest & tri's
day 3 - Legs & shoulders

edit oh and abs every time!

Eat healthy food and drink protein shakes.

Some okay protein shakes at holland and barrett for about £4 a small tub, tastes like **** tho so mix with a little crusha (Milkshake mix) have them at least 3 times a day especially after you have been to the gym.

Are you going to go to a gym or work out at home?
 
Wardie said:
Not sure why i've bothered posting it since you seem pretty adament you don't want to listen.

Monday – Back/Biceps
Deadlift 4x6
Bent over rows 3x8
Chin ups 3x8
EZ Barbell curls 3x8
Calf raises 2x15

Wednesday – Chest/Shoulders/Triceps
Flat bench press 3x8
Incline dumbbell press 3x8
Dumbbell shoulder press 3x8
Dips or Skullcrushers 3x8

Friday – Legs
Squat 4x8
Leg curl 3x8
Stiff-legged deadlift 3x8
Weighted crunches 3x8
Calf raises 2x15
Click to expand...

Cheers

lol, nah im not trying to be stubborn and that, but its kinda hard to have a meal every 3 hours when Im at college. When I get the protein then that will be a regular protein intake.

edit: also, before I go to the gym i always make sure ive eaten a lot of healthy foods and carbs and protein. Then after the gym I do he same.. thats what ive been doing
 
Surely your lessons don't last 3 hours?

It depends how serious you are about it really. You could just take a sharker with some whey and oats in mixed with water and just drink some when you get the chance. Saves you having to prepare any food or whatever.

It's up to you mate but if you want the body there's certain things you have to do to get it, and there's people on here who know better than most what they are.
 
ok. Well I could eat a better diet. But theres just so much, i wouldnt know what to eat and when.. If i just eat oats then I wouldnt be getting any other healthy foods in my diet.. or would I?
 
^^ eat oats and smoothies, veggies etc... eat healthy and balanced :) and work hard, push yourself !

Nothing happens if you dont do your best, keep a record (notepad) of the weight you are using then see how much you can progress eg..

Week 1 - bench press 40kgs
Week 2 - bench press 40kgs
Week 3 - bench press 45kgs

and so on .......
 
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