experienced weight lifters I need help with a routine.

[GND123]

hello all. i have been on the board for a little bit now. i find myself bouncing from routine to routine because of work. i have tried hst-7 or whatever. the next hypertrophy training thing. i-bodybuilding from t-nation, and a few other routines over the last 6months. i find that i can not recover as quickly because of the work i do. i work manual labor up and down ladders lifting heavy things over my head, working over my head, and using tools over my head. can anyone suggest a routine that may fit me?

my goals are to increase strength and size. i am currently 5.9 200lbs. 11% BF.
the i body builder routine from t-nation is my favorite by far. but has u lifting very heavy and i have a hard time recovering from it. anyone want to help? please!

[Jrod5150]

My job is the same way. I am an installer for a well known cable company. I'm on roofs, in crawlspaces, attic's and find myself in some very acword positions at times lifting over my head and what not. So I can relate.

As far as your recovery time, it can very. What is your diet like? Do you take any supp's?

[bigleemurali]

REcovery time mainly depends on your genetic make up bro....
For me , my work is more or less desk job but i have to stay at the office for about 14-15 hours straight .. So i get very minimal time to sleep and when ever i get time i workout....

but you know what, as time goes by you will start adapting to your work and workouts and you will get the recovery time lower and go on

cheers

[Mr. Pelham]

eat and sleep plenty and you should be fine with a decent program that won't be overtaxing. I know of a few construction guys that workout everyday after work and they are pretty damn big.

[Shakes]

Here is a program that I wrote for someone with similar goals; it covers all muscle groups and should not give you any problems with regard to recovery.

3-Day Split:

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range.

[porkchop]

I say 5/3/1, stick to it for at least 3-4 months. It works very well.

[fite4$]

With plenty of rest and quality food, there's no reason to believe you couldn't recover from even the most taxing workouts.

[silver_shadow]

maybe you could try 2 full body workouts every week if you are struggling to recover. i would suggest a high intensity (as meaning 1-5 rep range) workout on your off day and then a 6-8 rep workout (lower intensity) mid week.

and as always, make sure nutrition and rest is good - you should do well.

[bigleemurali]

Like arnold says, there is no term called as overtraining if you eat and rest right..
So try getting good nutrition and undisturbed sleep in night and you will be on track