Gym Routine Urgent Help

[nathanlowe]

Dont really feel like my current gym routine is working. I have been advised on the sets but dont think that they are effective nor proven. It might be the sets are wrong or the exercises or i have completly got it all wrong.

Would anybody be prepared to help me out and sort my gym plan out ?

My current sets are like this
It consists of 4 sets.
1st set - 50% max weight till failure
2nd set - 75% max weight till failure
3rd set - Max weight 6 to 8 reps
4th set - 50% of max weight till failure.

I train 3 times a week. If i post my current plan would somebody beable to advise me on what to add, remove and do sets properly etc ?
Just dont have anywere else to look to. Dont have a clue what exercises are effective, what work with each other. How many sets, reps etc
I can post my current 3 days routine if needed.
Thanks

 

[alexl2]

Imo, I suggest you work only your last set to absolute failure. For instance I would do something like this for benches. 135x10, 155x8, 175x6, 195x6-this set taken to failure. That's what most bodybuilders like jay and ronnie do only with much larger weights.

 

[fortunatesun]

Really, it depends on what your goals are in determining an effective strategy. Are you bodybuilding, lifting for strength, another sport?

A little research will save you and us some time. On the forum page there's a sticky called Training Information Vault. This will give you an introduction to some successful ideas. It can answer a lot of your questions.

 

[nathanlowe]

Im not bodybuilding. Im looking to gain strength and size.

I really think my problem is my sets. They just dont seem effective. I will post my current routine below. Please could you indicate if ive not got enough compound exercises, to many of them or my split isnt right.
Well i go 3 times a week. monday, tues and thursday.

Monday - biceps and triceps
Bicep Curls on the machine
10kg barbbell curl - 10 full reps,6 half, quater till failure. x 2 sets
Dumbbell curls - 10kg - 10 reps of straight, twist, hammer
Tricep dips - 4 sets of 10 dips
Tricep Pushdowns

Tuesday - Chest
Bench Press
Dumbbell Bench Press
Cable Crossovers

Thursday - Shoulder and Back
Shoulder Press
Dumbbell Shoulder Press
Shrugs - For traps
1 arm dumbbell row
Seated Cable Row
high cable row

 

[skullcrushin22]

Im not bodybuilding. Im looking to gain strength and size.

I really think my problem is my sets. They just dont seem effective. I will post my current routine below. Please could you indicate if ive not got enough compound exercises, to many of them or my split isnt right.
Well i go 3 times a week. monday, tues and thursday.

Monday - biceps and triceps
Bicep Curls on the machine
10kg barbbell curl - 10 full reps,6 half, quater till failure. x 2 sets
Dumbbell curls - 10kg - 10 reps of straight, twist, hammer
Tricep dips - 4 sets of 10 dips
Tricep Pushdowns

Tuesday - Chest
Bench Press
Dumbbell Bench Press
Cable Crossovers

Thursday - Shoulder and Back
Shoulder Press
Dumbbell Shoulder Press
Shrugs - For traps
1 arm dumbbell row
Seated Cable Row
high cable row

If your only working out three times a week I wouldnt do tris and bis on the same day.

Maybe something like

Mon- Chest and bis
Tue- Shoulders and Tris
Thur-Back and Legs

Or something like the 5*5 will work. I personally like to hit chest, back and legs twice a week.

 

[nathanlowe]

Took into consideration with what everybody has said with compound and isolation, matching pushing with pulling, quad dominant with hipdominant, etc and rearranged the workout a little. Take a look at this. Need it finalising as starting tomorow.

Day 1. Flat barbell bench press, incline dumbell press, Incline fly's, . Tricep Dips, Tricep pushdowns. 3 x 10 reps on each.

Day 2. Pulldowns (front), 1 arm dumbell rows, seated rows. Barbell curls, alternate dumbell curls, Pullups. 3 X 10 reps on each

Day 3. Back Squat, Romanian Deadlift, Step-up, Leg Curl, Seated Calf RaiseMilitary press, dumbell or cable side laterals, dumbell or cable rear delt raise, dumbell shrugs. 3 x 10 reps on each

Got a compound exercise for each main muscle group. Does absolutly everything look fine now ?

 

[biggernu]

Go to the stickys and read bill stars 5x5 program. I hit chest and legs twice a week. Make sure you give your body 48 hours of rest when you hit the same area twice a week.

 

[the_alcatraz]

3 days a week gives you ENOUGH time to rest. Make sure you eat healthy and if you're not into it for bodybuilding, then no matter what training routine you follow, if you eat well, rest well and workout properly, then you will improve!

 

[biggernu]

Just Eat ALOT!

 

[the_alcatraz]

Eat a lot - Yes. No McDonalds and Burger King

 

[biggernu]

Have you ever looked at the Nutritonial Menu from Mc Donalds? There is so much sodium in everything. Even there salads are not good for you. Shit a Dbl QP with cheese has 580 calories, 48 g of protein, but the cholestrol, sodium, and fat are HORRIBLE!

 

[the_alcatraz]

LOL...I know what you mean...they try to show you all the benefits with their protein and carbs in the burgers....but its crap food....EXTREMELY unhealthy...they had a guy go on a Mc D's diet for 3 months....as a study...he gained 24 lbs of bodyfat...LOL...