File :-(, x, )
HALP! Anonymous
I'm looking to gain as much weight as possible without losing too much of the running (cardio) ability I currently have. I'm extremely into beach volleyball, so my training up until now has only really been HIIT, endurance, and leg plyometrics (for explosive blocks and spikes). Does anyone see anything wrong with the following to build some strength and more size?

MONDAY CHEST: Barbell bench press, flies, pushups
TUESDAY BACK: Lat pulldown, pullups, back extensions
WEDNESDAY LEGS: Lunges, squats, calf raises
THURSDAY ARMS/SHOULDERS: Arnold dumbell press, shrugs, curls, dips
FRIDAY ABS/CARDIO: Situps, leg lifts, HIIT running
>> PopularTripfagMaybe
Have you tried semen?
>> Anonymous
>>403431
Have you tried not being a dick and actually responding to the question?

OP, it sounds like a fairly decent split, I'm guessing cardio only 1x a week for the reason of "not losing too much of the cardio ability", but I might even keep that out til you gain the size you want
>> Anonymous
>>403420

It looks like you've got a pretty good setup, I'd add in tricep pulldowns though.You might want to add in some routines, it sounds like each routine should only take you 20 min the way you have it. I do my split as arms and chest, arms and back, abs and legs and have a minimum of 5 workouts in each routine.

What are your sets/reps? Personally I like 4x8.
>> Anonymous
>>403448

Oh, and you might want to try semen.
>> Anonymous
flies - gay
lat pulldown - gayer
arnold press - stupid
>> Anonymous
>>403455

Congratulations on either trying to be a troll or a dumb ass.
>> Anonymous
>>403455
seriously, wtf?
Looks good to me, but maybe add some more in so you're not done in 5 minutes
>> Spoony.Commie
Toss in some incline bench on Monday. It has a better asthetic effect than flat. Doesn't matter if it's before or after flat bench.
Unless you don't give a shit, in which case all power to you.
Don't worry about losing endurance, but keep doing your cardio shit sometimes. Getting bigger can actually help if it's mostly muscle...
>> Anonymous
see your problem is you're only doing squats on wednesday

do squats every day
>> Spoony.Commie
>>403609
Can people shut the fuck up about squats all day everyday? Once somebody gets past a certain pretty low point (squatting 300+) squatting everyday just doesn't make any fucking sense for growth because you won't be able to push yourself every time.
>> Anonymous
>>403611
obviously you don't understand the holistic benefits of a strict hypersquatting regimen

you should be squatting right now. i'm posting on 4chan in between sets.
>> Spoony.Commie
>>403616
nah dude I understand completely I suck dicks between every post. I heard that's how you get swole
>> Anonymous
some power cleans? explosive hip extension is teh sex for jump strength