please advice me..

[carlsuen]

hi guys.. i would really appreciate is if u guys would give some advice.. i'm considered quite a newbie to body building.. just started for 4 months now.. but i would really like advice as too whether i'm doing enough..

i have no prob with my chest as they are easy to work with..

but my prob is with my biceps and abs.. my tris are not a prob too.. but i'd just like them to increase in size.. it looks weird if u have huge chest but the size of ur arms don't match them.. i'm taking whey protein only after i work out which is 3 times a week..

here's my routine..

flat bench 4 sets
seated military dumbbell press 3 sets
skull crusher 3-4 sets
cable for tris 3-4 sets
preacher BB for bis 3 sets
oblique crunches 100 reps devided in to 4 sets
cardio (jog for 20-30 mins)

my question is should i split them up and concentrate on a muscle group on different days? or am i not doing enough..

 

[trez]

hi guys.. i would really appreciate is if u guys would give some advice.. i'm considered quite a newbie to body building.. just started for 4 months now.. but i would really like advice as too whether i'm doing enough..

i have no prob with my chest as they are easy to work with..

but my prob is with my biceps and abs.. my tris are not a prob too.. but i'd just like them to increase in size.. it looks weird if u have huge chest but the size of ur arms don't match them.. i'm taking whey protein only after i work out which is 3 times a week..

here's my routine..

flat bench 4 sets
seated military dumbbell press 3 sets
skull crusher 3-4 sets
cable for tris 3-4 sets
preacher BB for bis 3 sets
oblique crunches 100 reps devided in to 4 sets
cardio (jog for 20-30 mins)

my question is should i split them up and concentrate on a muscle group on different days? or am i not doing enough..

I've been out of the game for a while (coming back soon) but I've found in the past that if you focus intensly on your weaknesses they can become your strengths!

But before anyone here can give you the right advice, are you doing that workout three times a week? I would say primarily that you'll need to split your routine if that is the case.

And what's your diet like? You'll never get big if you don't eat big.

Peace
Trez

 

[carlsuen]

well i don't have a prob wif body size.. maybe just the arms..i'd just like to gain more size.. but i wouldn't wanna look like conan..

well i definitely have breakfast.. cereals and bread..
lunch would be rice with green vege, choice of chicken or pork and maybe eggs..
dinner would be brown rice with chicken, fish or pork.. green vege.. stuff like that.. and like i said whey protein 3 times a week..

 

[carlsuen]

is there a big difference if i do a full body work out from large muscles to small ones in a session.. for each muscle do 2 excersices of 3x10..

compared to splitting up the muscle groups in to 3 different sessions..

monday - chest, legs
wednesday - biceps, abs
friday - triceps, back

if ur vote is splitting up the muscle groups then how many sets and reps should be done for each muscle..

please advice..

 

[kustom]

If you're going to spit them up...You need to work every group, including shoulders

monday - chest / tris
wednesday - back / legs
friday - bis / shoulders
If you're really keen on gettin abs you should do it everytime after workout.
But if you're not that concerned just do it once a week, pick anyday.

Also 2 exercise for each muscle and only training it once a week won't get you that much gain. If you train that muscle once a week, atleast do 4-5 exercises / 3-5 sets.

 

[carlsuen]

thx for the advice man.. but wouldn't i lose the momentum and strength if i only work a particular muscle once a week?

 

[Madcow2]

I don't see any legs or back at all in post #1. I can't describe the warning bells that go off so I'm going to punt. I don't know what you really want but if you'd like to get bigger and stronger you might consider ordering the book Starting Strength because you need to begin at the beginning. Best investment you can possibly make and believe me everyone here who's ordered it loves it here (and most wouldn't wipe their ass with Arnold's Encyclopedia if you get my meaning). The guy who wrote it is reknown for his success at adding muscle to new lifters. www.startingstrength.com.

Do not run a split program as a novice. Even the biggest fans of splits (and I'm not one of them as most of the reasoning behind them that people use is based on faulty interpretations of science) will tell you that a beginner should concentrate on a few basic exercises that train the whole body and do them 3x per week (hint - I only see one good one in post #1 and it ain't close to being the best one).

These will probably interest you too.

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

http://www.elitefitness.com/forum/showpost.php?p=4658227&postcount=235

 

[carlsuen]

i've been researching a little and i find that alomost everyone in here does squats and deadlifts.. well i do do squats.. forgot to mention them.. but i think i'm gonna start on deadlifts.. never tried them before..

here's my stats..

age : 20
weight : 198 lbs
height : 6' 1"

maybe i have heavy bones.. but i'm not overweight, i have the right frame but i don't think i'm aiming to be an olympic power cleaner.. my goal is more to aesthetic results.. (hope you don't judge me) i'm just looking to buff up a little and get in shape..

 

[anotherbutters]

Start with the program madcow linked to. Lots of really good info in there. And if you haven't deadlifted before, a copy of Starting Strength will really help. It'll also help your squat and bench form no end.

 

[carlsuen]

anyone else got anything to say? i want more opinions..

 

[Madcow2]

Aesthetics is just your build (mostly genetic) and a balance between muscle and fat (training and diet). For the training part, you either grow or you don't. No shaping for the most part although once you put on your base muscle maybe you want to do some work to compensate for genetic deficiences. So, as far as training - it's either effective and moves you quickly or ineffective and moves you slowly toward the goal. Most training you'll run into is ineffective.

A lot of the people on this board are fairly experienced lifters so not anything in the way of newbie gains left to be had from ineffective training. Yet you see a lot of records in journals and people having no problem adding muscle consistently as their lifts move up. The overwhelming majority are naturals also. The takeaway should be that a lot of guys on the training board here are doing things right and have some insight into training and programing.

 

[carlsuen]

hey thx for ur opinion.. i think i'm fairly fortunate on the genetics part.. i have a large built.. just looking for the right routines that will help me.. cuz i don't know which is wasting my time as which will give me the best benifits..

 

[stfuhr]

hi guys.. i would really appreciate is if u guys would give some advice.. i'm considered quite a newbie to body building.. just started for 4 months now.. but i would really like advice as too whether i'm doing enough..

i have no prob with my chest as they are easy to work with..

but my prob is with my biceps and abs.. my tris are not a prob too.. but i'd just like them to increase in size.. it looks weird if u have huge chest but the size of ur arms don't match them.. i'm taking whey protein only after i work out which is 3 times a week..

here's my routine..

flat bench 4 sets
seated military dumbbell press 3 sets
skull crusher 3-4 sets
cable for tris 3-4 sets
preacher BB for bis 3 sets
oblique crunches 100 reps devided in to 4 sets
cardio (jog for 20-30 mins)

my question is should i split them up and concentrate on a muscle group on different days? or am i not doing enough..

One thing I noticed is that you only have 3 sets that work Bi's, and they are near the end of your workout where you have 13-16 that work Tri's in one way or another. While it is good to work Tri's before Bi's, you should really put some BB rows or chins before your shoulders and skip the tri pushdowns for a while. You may even want to start your workout with 3-4 sets of BB curls. This is a good warmup, doesn't drain too much energy, and prioritizes your Bi's.

As for the abs, make sure your body fat is below 10% and you should see them.

Just my .02

ST

 

[tay1506]

well i would suggest breaking them up into different days say upper body mon/thurs and legs tue/fri or u could do it more than that and i would suggest for about 1 hour intense short (1 min a set) rests or about 1 hour and 30 min long rests (2-3 min a set). I would also suggest pushing ur abs really hard for about 15 min and do about 5 different things within that time period very fast almost no resting. And eat before u work out also and run about 30 min on the days u dont work out or 4 or more hours before because that way u will gain muscle faster. And work on key workouts that work ur intire body with maybe a few that isolate that one muscle like ur arms u said such as concentration curls. Oh yeah and ur bf% does not have to be 10% or lower mines around 15% and i almost have a six pack just because my abs are so big just takes a little longer to do it that way but u can get there and im doing it rather fast however i work out 4 hours a day which most cant or wont do and i do abs for 1 our pretty intense.

 

[tay1506]

deadlifts, rows, bp, concentration curls, squats, bp with dumbbells, close grip bp, etc. here http://www.exrx.net/Lists/Directory.html