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Good or bad routine???

W

willthare

New member
Monday.
Chest and tricep.

Barbell bench press
(reps) (sets)
6x3
10x2
20x1
Dumbbell decline fly
6x3
10x2
20x1
Dumbbell one arm extension
All workouts same rep and sets.
Dumbbell kickbacks
Barbell lying tricep extension
Weighted dips

Tueday
Back and bicep

Incline bicep curl
Dumbbell concentrated curls
Barbell curl
Incline barbell pull
Bent over rows

Wednesday
Legs and shoulders

Barbell full sqaut
Dumbell lunges
Sqaut to a bench
Barbell shrug
Dumbbell shoulder press
Reverse flys
Dumbbell cuban press

Thursday
Abs and calves

Barbell seated calve raise
Standing barbell calve raise
Barbell ab roll out
Weighted sit ups
Press sit ups

Then Friday sat and sun rest
I might ad a light cardio on sun. Iv done this workout for 3 weeks being a beginner is it to much lol...


Sent from my HTC Sensation Z710e using EliteFitness
 
Same BP, same exercises, same day, legs & ANYTHING on the same day...

Bad routine all around

3 days on day off

Switch up the exercises every workout

Train legs alone

I'm not a big fan of 2 BP's in the same day but if chest/tris & back/bi's works then OK

~EZ
 
EZ_E said:
Same BP, same exercises, same day, legs & ANYTHING on the same day...

Bad routine all around

3 days on day off

Switch up the exercises every workout

Train legs alone

I'm not a big fan of 2 BP's in the same day but if chest/tris & back/bi's works then OK

~EZ
Click to expand...

You nailed it. I completely agree
 
NoFatChicks91 said:
Well, I might see a few problems with this routine, but how long have you been lifting first off?
Click to expand...

I did a lot of it 3 years ago and just started again 4 weeks ago. Its hard coz I don't get a lot of time so was trying to cram it all in lol.

Sent from my HTC Sensation Z710e using EliteFitness
 
Ok, I guess I can see that if you are just starting up and are limited on time. I still think you should hit one muscle group a day. Much better than cramming it all in one day. Like, Day 1 Arms Day 2 Legs day 3 Back Day 4 Shoulders Day 5 Chest

You dont have to do all the days in a row, you can take a rest day. Also, on thursday for instance, you only need to work abs like 10-15 mins or less if you want. Same with calves. You shouldn't devote a single day for abs and calves. They can be done every other day at the end of your workout if you have time.

I'm no expert my friend, but I literally sit around for at least an hour a day reading studies, weight lifting articles, and spend 3 hours at the gym myself. 6 Days a week. Many serious bodybuilders do routines like this, and I myself have gotten the best results with this setup. I have tried working out differently before.

It's also IMPERITIVE that you change the exercises for your muscle groups every couple of weeks, or even each week. Switch your days up. For a few weeks, do 8-10 reps, then for a few weeks, do high reps, 12-15. I also do 5 sets of 5 on compound lifts like squats some days.

It is very important to constantly change your routine. Just like your brain forms habits and gets used to routines, so do your muscles. When they get used to a routine, they won't grow or get stronger. You need muscle confusion to make progress
 
If you care to, read this article. When switched from p90x and running to a serious lifting routine, this article gave me a great go-by. I haven't read an article that covers so much information in one read.

Bodybuilding.com - Growth Spurt: 30 Pounds Of Muscle In One Year.

You can also implement programs like this if you have time. I have gotten sick results from this one.

Bodybuilding.com - 6 Weeks To Sick Arms

Keep us updated my friend. Switching over to a fit lifestyle probably saved me. Always happy to help a fellow lifter out
 
NoFatChicks91 said:
If you care to, read this article. When switched from p90x and running to a serious lifting routine, this article gave me a great go-by. I haven't read an article that covers so much information in one read.

Bodybuilding.com - Growth Spurt: 30 Pounds Of Muscle In One Year.

You can also implement programs like this if you have time. I have gotten sick results from this one.

Bodybuilding.com - 6 Weeks To Sick Arms

Keep us updated my friend. Switching over to a fit lifestyle probably saved me. Always happy to help a fellow lifter out
Click to expand...

Thank you for your advice its really helped I'm goin to read that article and write out a new routine :) also how many sets are reasonable? And as for my diet I'm on 2 scoops of weight and muscle gain also taking amino acids and 5 g of crearine with a high protein diet. My mate has just stared taking t 100 test boosters are they a waste of time and money?

Thank you :)

Sent from my HTC Sensation Z710e using EliteFitness
 
Well, with the test boosters first off, some guys will tell you otherwise, but I've read that they DO boost testosterone. However, they don't boost it enough to be significant. Only something hormonal like steroids or prohormones will do that. DO NOT go down that road. Don't even think about it.

Now, I'll also tell you that I used to avoid squats and deadlifts. They're the most intimidating, difficult, and painful exercises in gym. But believe it or not by squatting, it will help you get bigger EVERYWHERE. And stronger. When you do squats and deadlifts, your body produces more growth hormone and testosterone to compensate for the intense exercise.

I take creatine 5g post workout and 5g preworkout. Amino acids are good, and look at glutamine if you start getting really sore. 10-15 grams of glutamine does wonders for sore muscles.

If you are trying to gain muscle try to get as much of your intake from whole foods as you can. Use weight gainer shakes as your last resort, basically if you can.

The most important supplement for me has been plain old whey protein. I bought 30 pounds of it from trunutrition.com You can custom make your own protein. I ordered 100% concentrate, which gets about 24 grams per serving with the scoop I use. Cost about $270 + but it will last for months.

It is SO important to eat every 2-3 hours. Protein can only be digested so much at one time. Same with carbs. You can't get your whole intake of anything in one sitting, really. It must be spread out through the day so your body is constantly being fueled to build muscle and prevent muscles from breaking down.
 
And as for sets, always do several light warmup sets on each first exercise. Don't count these as working sets. For things like arms, since you have been lifting for only about a month, I'd say 3-4 sets of about 4 exercises for biceps and triceps. Maybe 3 exercises. Your muscles will get stronger and not only be able to take more sets, more exercises, and more weight when they have been trained regularly, but they will also need it.

Stuff like squats and deadlifts, I'd do at least 5 sets. Work up do doing sets of like 3-5 on squats and deads, real heavy, then change reps again.

The point is, since you haven't been lifting too long, you are more prone to overtraining. I know because I started workin out twice a day like 3 hours total back when I had only been like 3 months in, and my muscles didn't grow. I got weaker, smaller. Also wasn't eating enough.
 
NoFatChicks91 said:
Well, with the test boosters first off, some guys will tell you otherwise, but I've read that they DO boost testosterone. However, they don't boost it enough to be significant. Only something hormonal like steroids or prohormones will do that. DO NOT go down that road. Don't even think about it.

Now, I'll also tell you that I used to avoid squats and deadlifts. They're the most intimidating, difficult, and painful exercises in gym. But believe it or not by squatting, it will help you get bigger EVERYWHERE. And stronger. When you do squats and deadlifts, your body produces more growth hormone and testosterone to compensate for the intense exercise.

I take creatine 5g post workout and 5g preworkout. Amino acids are good, and look at glutamine if you start getting really sore. 10-15 grams of glutamine does wonders for sore muscles.

If you are trying to gain muscle try to get as much of your intake from whole foods as you can. Use weight gainer shakes as your last resort, basically if you can.

The most important supplement for me has been plain old whey protein. I bought 30 pounds of it from trunutrition.com You can custom make your own protein. I ordered 100% concentrate, which gets about 24 grams per serving with the scoop I use. Cost about $270 + but it will last for months.

It is SO important to eat every 2-3 hours. Protein can only be digested so much at one time. Same with carbs. You can't get your whole intake of anything in one sitting, really. It must be spread out through the day so your body is constantly being fueled to build muscle and prevent muscles from breaking down.
Click to expand...

Yea lol I done sqauts and dead lifts last week I really gave it my all cost I think I'm lacking a lot of muscle in my legs. I couldn't walk for days lol I defo think I need some glutamine then lol I'm a really skinny guy I was weighing in at 8.10 stone now I'm 9.7 in just a few weeks I'm worried i might get fat is it possible to faint fat as well?

Thank you

Sent from my HTC Sensation Z710e using EliteFitness
 
When you get dizzy on squats and deads, that's when you need to be careful. It's definately possible to faint. I push myself until I get dizzy or nauseous, then catch my breath, and keep going. Always squat with a spotter or spotter pins in a squat rack. Just make sure you can lower the bar onto the pins without hurting yourself.

Some background about me, I was a fat kid all my life. When I was 19, I was like 60 lbs overweight. Maybe 50. I started running 3 times a week, got terrible shin slpints, and had to stop. Then I went on a diet and started p90x. Several months later I was running 3-4 miles 5 days a week on top of p90x. By then I'd lost maybe 20 lbs. I probably didnt look bad but I was so self conscious I kept going. I was running 8-12 miles 6 days a week, p90x 5 days a week. I got down to 155 pounds.... at 6 foot 4. I completely wasted away. No fat, no muscle, nothing.

It took me a year before I learned not to be afraid to just EAT. NEVER eat junk food though, I eat very clean, just ALL the time. I went from 155 lbs to almost 190 lbs now. I put on a slight amount of fat in the process. In order to build muscle, you have to have a caloric surplus though. So some slight fat gain is likely while putting on muscle. If you feel you are putting on too much fat, cut calories just a little, and do more cardio. Take it from me, don't be doing cardio for more than 30 minutes. 45 at the most. You can't keep muscle doing that much cardio.

I have a log on this same board if you want to look at it. I just started it and I detail my workout routines in each post.

Rustilldown also has a good log, and there are many more logs on here. Look at how we all workout. What I do works really well for me, but you can get results from many different programs.

Also, the soreness man, it comes with the territory. I get so sore on leg day that it makes it hard to sleep at night for the next few days. If I roll in my sleep or move at all, the soreness and pain wakes me up. Glutamine helps so much with this. Take glutamine (5-10 gram) Protien (I take about 2 scoops, so 50 grams or so) and creatine (5g) immediately after your workout. Take the amino acids you have too.

I think you ought to look at our logs for some more ideas. That's where I get mine!
 
I'd also like to know how your form is on squatting. I used to be so unathletic that I couldn't squat under 90 degrees even with just the bar. My hips were not flexible enough. I couldn't even get 135 lbs once about 8 months ago. Bad form on squats is bad news all around. But there's plenty of stretches to get you loosened up and good to go. Just keep fighting and never give up on it.
 
NoFatChicks91 said:
Well, with the test boosters first off, some guys will tell you otherwise, but I've read that they DO boost testosterone. However, they don't boost it enough to be significant. Only something hormonal like steroids or prohormones will do that. DO NOT go down that road. Don't even think about it.

Now, I'll also tell you that I used to avoid squats and deadlifts. They're the most intimidating, difficult, and painful exercises in gym. But believe it or not by squatting, it will help you get bigger EVERYWHERE. And stronger. When you do squats and deadlifts, your body produces more growth hormone and testosterone to compensate for the intense exercise.

I take creatine 5g post workout and 5g preworkout. Amino acids are good, and look at glutamine if you start getting really sore. 10-15 grams of glutamine does wonders for sore muscles.

If you are trying to gain muscle try to get as much of your intake from whole foods as you can. Use weight gainer shakes as your last resort, basically if you can.

The most important supplement for me has been plain old whey protein. I bought 30 pounds of it from trunutrition.com You can custom make your own protein. I ordered 100% concentrate, which gets about 24 grams per serving with the scoop I use. Cost about $270 + but it will last for months.

It is SO important to eat every 2-3 hours. Protein can only be digested so much at one time. Same with carbs. You can't get your whole intake of anything in one sitting, really. It must be spread out through the day so your body is constantly being fueled to build muscle and prevent muscles from breaking down.
Click to expand...

I agree with everything stated here except for the "having" to eat every 2 -3 hours. So long as you get
Your total calories down in a day your body will utilize them regardless of the amount per serving. For instance if you missed a few meals during the day and then instead of having a 1500 cal supper you had a 2800 cal supper with 150 grams of protein, as long as there was demand for that much protein and calories your body would break them down all night and into the next day and utilize them.


Ride it like you stole it!!
 
Rustilldown said:
I agree with everything stated here except for the "having" to eat every 2 -3 hours. So long as you get
Your total calories down in a day your body will utilize them regardless of the amount per serving. For instance if you missed a few meals during the day and then instead of having a 1500 cal supper you had a 2800 cal supper with 150 grams of protein, as long as there was demand for that much protein and calories your body would break them down all night and into the next day and utilize them.


Ride it like you stole it!!
Click to expand...

Exactly. This is the reason that IF works so well. Eating every 2-3 hours is unnecessary and old school mythology that has been disproven by real world science and experience
 
RickRock13 said:
Exactly. This is the reason that IF works so well. Eating every 2-3 hours is unnecessary and old school mythology that has been disproven by real world science and experience
Click to expand...

Not to mention, after a fast, I find my muscles are blown the fuck up after I consume anything, if this makes sence .. it's like walking around with a massive pump cause they are so insulin sensitive.


Ride it like you stole it!!
 
NoFatChicks91 said:
I'd also like to know how your form is on squatting. I used to be so unathletic that I couldn't squat under 90 degrees even with just the bar. My hips were not flexible enough. I couldn't even get 135 lbs once about 8 months ago. Bad form on squats is bad news all around. But there's plenty of stretches to get you loosened up and good to go. Just keep fighting and never give up on it.
Click to expand...

I sqaut little more that 90 degrees the only proberlem I have is with the bar over my shoulders it really hurts the back of my neck and I pulled a muscle there really painfull .

Sent from my HTC Sensation Z710e using EliteFitness
 
What's the OPs goals?.....strength, mass, conditioning, weight loss, recomping?

Tell us exactly what you are trying to do and the days available and we can work something out.
 
themondtster said:
What's the OPs goals?.....strength, mass, conditioning, weight loss, recomping?

Tell us exactly what you are trying to do and the days available and we can work something out.
Click to expand...

I want to double in size with putting a bit of weight on as I'm like 9.6 stone. I could do Sunday to thurday .
Thank you

Sent from my HTC Sensation Z710e using EliteFitness
 
willthare said:
I sqaut little more that 90 degrees the only proberlem I have is with the bar over my shoulders it really hurts the back of my neck and I pulled a muscle there really painfull .

Sent from my HTC Sensation Z710e using EliteFitness
Click to expand...

You should have it sit on your traps like a shelf....if that's not comfortable some people set it lower. If set lower you have to adjust your center as you come down to keep your form.

Sent from my PG86100 using EliteFitness
 
willthare said:
I want to double in size with putting a bit of weight on as I'm like 9.6 stone. I could do Sunday to thurday .
Thank you

Sent from my HTC Sensation Z710e using EliteFitness
Click to expand...

One more thing....what is your experience. How long have you been working out and what type of routines did you follow before. Just need to know where you are at with things. Also what's the diet look like?
 
That was interesting stuff about eating every 2-3 hours guys. I got in the habit of doing that to speed up my metabolism back when I was trying to lose weight. You gave my brain some new wrinkles ! :)
 
themondtster said:
One more thing....what is your experience. How long have you been working out and what type of routines did you follow before. Just need to know where you are at with things. Also what's the diet look like?
Click to expand...

When I was lifting about 3 to 4 years ago I didn't have a routine or diet reli as I was younge I done about 6 to 7 hours a day not all at once and ate lots of pasta and eggs and cheap jack muscle gain shake lol I doubled in size back then but now my routing is stated at the 1st page of this topic and my diet is eating lots of meat daily peanut butter sandwich 4 daily yum yum lol and 2 universal gain shakes which contain 600 Cal 54g of protein. 5g of creatine and amino acid tabs in between meals. Thank you


Sent from my HTC Sensation Z710e using EliteFitness
 
NoFatChicks91 said:
You sound like you are getting plenty of protein and calories you need to bulk up. Just make sure you aren't neglecting carbs!
Click to expand...

I think there's lots of carbs in it too I drink a lot of powerade which has 20g Carb in each bottle.

Sent from my HTC Sensation Z710e using EliteFitness
 
EZ_E said:
Same BP, same exercises, same day, legs & ANYTHING on the same day...

Bad routine all around

3 days on day off

Switch up the exercises every workout

Train legs alone

I'm not a big fan of 2 BP's in the same day but if chest/tris & back/bi's works then OK

~EZ
Click to expand...

I train legs with other bodyparts. 5x5 style.


DrOiD BioNiC EF App!
 
A suggestion would be to go back to the basics for about 3 months. SL 5*5 Sunday Tuesday thursday. Eat a lot and somewhat healthy....lots of eggs, meat, fish, milk,etc, along with lots of vegetables. Save the shakes for after your workout. After about 3 months if you feel its time to move forward then you can move on to a 5/3/1 routine which is four days or a more of a hypotrophy type routine. But that will be for later on.
 
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