What do you Think

[shrimp44]

I am new to this site and I just wanted to know you guys are very informative!

I've been lifting for about 6 months now the first 4 months I was doing the same muscle every 4 days, now I do a muscle once a week.
I heard that your suppose to let that muscle recover and not be soar any more when you work it agian
I lift til I am dead and always go until I can't go anymore and need a spot

I am trying to gain more size I've been eating like an animal
and nov-dec i took cell tech for 8 weeks on
now I am just taking regular creatine, I am goona try for 10 weeks
I also take a 35 gram protein shake from N-large in the morning and at night
I also take Glutamine and a multi vitamin in the afternoon



this has been my scedule for about 2 months now doing once a week work outs I used to do the same thing but every 4 days
I do all heavy sets where i need a spot at the end of most of them

These are all sets of 6-8
4 sets for alll
mon- Chest and tries
usully 4 dumbell presses, 4 incline bench, 4 decline or 4 chest flies,
tries a i do 4x pull down and 4x dips a

tues
back and bies
standing curls 4x, reverse curls 4x, dumbell curls 4x
back machin pull 4x, lat pull down 4x, pull ups

wed
shoulders and traps
4x shoulder press machine in front
4x shoulder press behind head with bar
4x shoulder dumbell flies
4x shrugs
4x lift bar to chin (lol i don't know the name of it)

thursday I mess around with legs

I just wanted to know if I am doing anything wrong?

 

[mayhems]

u should work on core more since when u start to bulk up core helps u stay up in a sense... as for your chest workouts you shouldnt do incline/flat/decline all in 1 day

go like incline/decline then day 3 or 4 whatever is best for you do flat incline(or decline) which you like better

when working triceps you should throw in some skull crushers or close grip press...

also you should change up your routine every few weeks so your muscles dont get used to the range of motion and such for example mayb do some cable curls and change the weight... because if you muscles are used to the routine i find results wont happen as fast

hope that helps abit

 

[shrimp44]

thanks sounds good I am gonna try that
what do you mean when you say Core?

 

[mayhems]

like abs lower back obliques... just like stomach area

 

[Madcow2]

Learn how to squat and pull (deadlift generally) correctly. These will drive 90% of your gains. Work at getting good at them because a solid increase in these lifts affects a large % of your body's musculature so the progress will be well rewarded. Add some presses (bench and overhead), rows, chins, core work, and something for your arms if you insist.

Post 15 in this thread has a good beginners program. Substitute Barbell Rows for Powercleans and Deadlifts for high pulls.

 

[shrimp44]

thans guys
hey do you have any information on how to do dead lifts correctly i never did them before, and i want to start!

how many sets and reps should I do?

I also want to work my lower back, and obliques more, I have semi abs, but my lower back and obliques feel a little flabby, what are some good work outs for these?

thanks

 

[Madcow2]

No such thing as spot reduction for fat. Go to the powerlifting forum - there should be a sticky on deadlift technique - probably some pictures too as well as instructions for squatting.

Your work sets should all be done from the floor with each rep deweighted to the floor completely. No touch and go or bounce, let the weight transfer completely to the floor.

Squats should be full range of your body. That's as low as your body permits. If that means you wind up doing just the bar for a while - that's fine it will get better fast.

EDIT - I forgot to provide the link in my post above - it was post 15 in this thread: http://www.elitefitness.com/forum/showthread.php?t=375215