What you think about my workout?

[daok]

This is my workout, I made him this week and I have did it only once and I think it's too much and maybe it's not focus perfectly of what I want.

My goals : Increase the mass of my tricep and bicep AND to continue to keep up all the progress that I have done in my pec. (My last workout wast concentrate more on my pec.)

This is what I have make, can you help me to modify it please
(I eat a LOT, like 5 times a day and I take 30g of protein in a shake after my workout)

Workout:
Day1 (Pec-Shoulder-Trapezius)
Barbell flat bench
Incline dumbbell presses 12 10 8 6 6
Incline dumbbell flys 8 8 6 6
Straight-arm pullovers 12 10 8 6 6
Front dumbbell raise 10 10 10
Machine presses (military) 8 8 8
Standing lateral raises 12 10 8 6 6
Shoulder press (machine) 8 8 8
Upright Rows 12 10 8 6 6
Barbell shrugs 12 10 8 6

Day2(Bicep-Tricep-Pec)
Concentration curls 8 8 8 8
Preacher curls 8 8 8 8
Incline dumbbell curls 8 8 8 8
Hammer curls 8 8 8 8
Dumbbells kickbacks 10 10 10 10
Dip 8 8 8 8
Triceps cable pressdowns 12 10 8 6 6
One-arm cable rev Pressdowns 12 10 8 6 6
Narrow-grip bench 12 10 8 6 6
Flat dumbbell presses 8 8 6 6

Day3(Legs-Bicep-Tricep-Back)
Leg extensions 12 10 8 8
Leg curls 12 10 8 8
Hammer curls 8 8 8 8
One-arm cable curls 12 10 8 8
Lying dumbbell extensions 10 10 8 8
One-arm behind the neck 8 8 8 8
Tricep cable pressdowns 10 10 8 8
Seated bent-over dumbbell later.8 8 8
Pulldowns 10 10 8 8
T-bar rows (close) 8 8 8
Deadlift 12 10 8 8
Seated cable rows 10 10 10

My weight : 152 (my goal is 160 for JUNE)
My height : 5'8
Age: 18 ½

Thx,

 

[Legion Kreinak2]

Eating five times a day isn't alot first off, that's pretty minimal. I'd eat 7 meals a day, plus a shake before bed.

You're doing too much volume in your routine. Cut it down, and focus on heavy compound lifts! Check out the sticky at the top of this board, on Needsizes' 5x5 routine! It works wonders.

Trust me, you'll make great strength and size gains with it.

 

[daok]

What I do usually is I do like 1 month with more reps. and after I do the same workout but with only 6 reps.

Well if 5 time is not enought well... I will try 7, sorry I didn't no :\

 

[Legion Kreinak2]

Heh, hey man don't say sorry. We're just here to help you. That's what these boards are about. Sorry if I sounded harsh. Five can work, but I'm just saying alot of people here eat more than that usually. Six minimum, I would say.

 

[gettinlarger]

I'm not sure I follow this workout. What days do 1, 2, and 3 fall on?

 

[daok]

Day1-2-3-REST-1-2-3-REST...

That what I do usually, is that good?

 

[Legion Kreinak2]

Nope. You need more rest in-between your workouts. I couldn't do them one after another like that. It's really taxing. At least, with using heavy weights it is.

Try Monday/Wednesday/Friday. Take the weekend off, go shoot some pool and relax. Then come back at it again. That is, if you decide to stick with a routine like this. I still recommend a 4-day split, like the 5x5.

 

[daok]

I have read the Encyclopedia of Arnold (not all and he said that he train hiself 6 days week. Since I go to the gym, I always went 4 or 5 days weeks.

Legion Kreinak2 you suggest me to go 4 times and using the 5x5 method, are you sure that I will grow fast? I got good result with I have done, but 4 times week is look for me not a lots.

Daok

 

[gettinlarger]

Arnold was a machine. The guy wasn't human. Unless you have the genetics of a rhino, I don't (and I'm sure the rest of the board is with me) recommend you work like he does. He would do like 20+ sets for his biceps alone. That is insane. More than like ... 9 ... would kill me.

Now that I know your 1, 2, 3, off thing ... Don't do bis and tris 2 days in a row earlier. Remember, you grow outside of the gym, meaning your body must rest and recover. Read the stickies at the top of the board. Three very good routines, spatts' Active Recovery thread, etc. Run a search as well too.

Read as much info on the boards as you can.

Also, you say you have made gains so far with your routine. With your stats, I'm assuming you are new to lifting. Any new lifter will make gains with any routine they start out with. Just be sure not to do it forever. But, if I were you, I'd choose something else, that gives my body more time to recover.

 

[Legion Kreinak2]

First off, Arnold has amazing genetics. He also juiced. Plus, back then they were stuck in the idea that "more is better".

Where in truth, it's "less is more". Don't worry if it doesn't seem like a lot. The 5x5 will tax your CNS (Central Nervous System) alot. It will definately drain you. Plus, your body grows and repairs DURING REST. You don't grow everytime you take a step into the gym, but rather, everytime you slide under the covers.

Trust me, read the 5x5 thread and see what people have to say about it. Alot of people made great gains with it. If your current routine really is still working, then don't change it until it gets stale. However, if your progress has slowed, and you feel you need a taste of something new, it's time for the 5x5.

 

[daok]

My pounds was 130 and now 152, I'm not naturally a big guy but I think that genecticly I am ok. The first 3 months I have taken 15 pounds and the next 6 months 8. Now I do not know but I cannot increase :\ well, my exercices weight increase but not my physical weight... Maybe you are all right, I need to modify my workout.

Well, I'll try to do my best, I'll repost my "new" workout in few.

Daok

 

[daok]

Ok, I have to be sure.

1- I need to eat more.
2- I need to split all in 4 days.
3- I have to take 3 days off each week.
4- Try 5x5

Any other thing that will help me to be bigger?

 

[Legion Kreinak2]

Key words from B Fold The Truth:

"...Train like an animal, eat like a horse, sleep like a baby..."

Focus on that and you will do just fine. Three rest days is a good idea, to let your body recover.

Try and eat 6 small meals in a day, rather than 3 big ones.

Try and get at LEAST 1 gram of protein per pound of bodyweight (1gP/lb-BW)

And yes, try the 5x5 Routine. You'll like it. If you want, PM me and I'll send you my exact version of the 5x5 I use. I've made some nice gains thus far.

 

[louden_swain]

I personally don't like it.

It is way too much volume, which is not necessary for building a strong powerful physique.

 

[daok]

I personally don't like it.

What you do not like? My workout or Legion Kreinak2 5x5 workout?

 

[Legion Kreinak2]

Oh, Louden loves my 5x5 routine.

How's DC's training comin', LS?

 

[daok]

Legion Kreinak2, I sent you a PM but I didn't get your secret 5x5 training .

You still want to share it with me, if yes sent it to me please

I am cutting on exercice for my "new" workout, I do not know what should I cut and what I shouldn't, that's why it take me time.

Daok

 

[TheOak84]

yo i love arnold, but i think he lies when i see his routine..

but it makes more sense, he had no job, joe weider gave him what he wanted, and he laid on the beach all day

if i can do that, id work out like that too

 

[daok]

Here is how I think I will split my day...

Day1
Barbell flat bench
Incline dumbbell presses
Incline dumbbell flys
Machine presses (military)
Shoulder press (machine)
Upright Rows
Barbell shrugs

Day2
Concentration curls
Preacher curls
Incline dumbbell curls
Dumbbells kickbacks
Dip
Triceps cable pressdowns
One-arm cable rev Pressdowns
Narrow-grip bench

Day3 = REST

Day4
Straight-arm pullovers
Flat dumbbell presses
Seated bent-over dumbbell lat.
Pulldowns
T-bar rows (close)
Deadlift
Seated cable rows

Day5
Hammer curls
One-arm cable curls
Lying dumbbell extensions
One-arm behind the neck
Calve Raise
Leg extensions
Leg curls

Day 6 & 7 = REST

Most of the exercice will be 5x5... if it's not all exercices, should I put everything at 5x5? I think I will put 3x8 for leg (like Legion Kreinak2 did in his workout)

Any other suggestion about the exercice or anything else before I start?

 

[louden_swain]

Here is a good rule of thumb.

Use 3 sets per large muscle group and 2 sets for small muscle group: Here is an example of the exercises and number of sets to use for each exercise.

Upper Legs
Squats - 3 x 8
Leg Extensions - 3 x 10
Stiff Leg Deadlifts - 3 x 10

Back
Deadlifts - 3 x 5
Barbell Rows - 3 x 8
Chins or Close Grip Pull-Downs

Chest
Incline Barbell Presses - 3 x 10,8,6
Flat Dumbbell Presses - 3 x 8
Parallel Dips - 2 x 8

Delts
Seated Barbell Presses - 3 x 8
Up Right Rows - 3 x 8

Calves
Standing Toe Raises - 3 x failure
Seated Toe Raises - 3 x failure

Triceps
Close Grip Bench Presses - 3 x 8
Lying French Tricep Ext. (skull crushers) - 3 x 8

Biceps
Barbell Curls - 3 x 8
Incline DB Curls - 3 x 8

Forearms
Wrist Curls - 3 x 15
Reverse Wrist Curls - 3 x 15

Abs -
Incline Crunches - 1 x 30
Pulley Crunches - 1 x 30

 

[daok]

Thx but louden_swain I think I will try something like Legion Kreinak2 trainning, I mean, something 5x5 to try to build up my mass to be able to achieve at my 160lbs soon (and to have bigger muscles!).

Thx for the exercices name, I might take some of them to replace some of mine.

Daok

 

[daok]

I have a question, how many time should I use a 5x5 workout with the kind of workout I have posted. I have read (not all) the article of 5x5 and I know it's minimum of 6 week cause we have to increase weight each week. So, should I stay with the same workout (5x5) about 6 weeks, or more, or less?

 

[daok]

Workout that I think I will do :

Day1
Barbell flat bench 5 5 5 5 5
Incline dumbbell presses 5 5 5 5 5
Incline dumbbell flys 5 5 5 5 5
Machine presses (military) 5 5 5 5 5
Shoulder press (machine) 5 5 5 5 5
Upright Rows 8 8 8
Barbell shrugs 8 8 8

Day2
Concentration curls 5 5 5 5 5
Preacher curls 5 5 5 5 5
Incline dumbbell curls 5 5 5 5 5
Dumbbells kickbacks 8 8 8
Dip 5 5 5 5 5
Triceps cable pressdowns 5 5 5 5 5
One-arm cable rev Pressdowns 8 8 8
Narrow-grip bench 5 5 5 5 5

Day3
Straight-arm pullovers 5 5 5 5 5
Flat dumbbell presses 5 5 5 5 5
Seated bent-over dumbbell lat. 8 8 8
Pulldowns 5 5 5 5 5
T-bar rows (close) 5 5 5 5 5
Deadlift 5 5 5 5 5
Seated cable rows 8 8 8

Day4
Hammer curls 5 5 5 5 5
One-arm cable curls 5 5 5 5 5
Lying dumbbell extensions 8 8 8
One-arm behind the neck 8 8 8
Calve Raise 15 15 15 15 15
Leg extensions 5 5 5 5 5
Leg curls 5 5 5 5 5

 

[Debaser]

That is not 5 x 5. Even Needsize's 5x5, which is FAR LESS VOLUME than what you're talking about, will overtrain most. I doubt you'll make even 155, hell you could even LOSE muscle overtraining into oblivion like that. Read the DC training sticky at the top of the page.

 

[louden_swain]

I think the idea is to use the 5 x 5 program for all basic core exercises.

This includes:

Bench Presses
Squats
Deadlifts
Seated Barbell Presses
Barbell Rows

Everything else is trained at 10,8,6 or 3 x 8, or 3 x 10.

 

[Legion Kreinak2]

Yeah, Daok, I sent you a PM with my routine. If you looked you'd see I do 5x5 for one compound movement. Then, 2x8 for two accessory exercises for that bodypart. Example:

Chest
Inclined Bench Press 5x5
Inclined Dumbbell Fly 2x8
Flat Barbell Press 2x8

That's 9 sets -- all you need for chest.
9 sets: chest, back, quads
7 sets: shoulders, biceps, triceps, hams
5 sets: calves 2x/week
4 sets: abs 2x/week

 

[daok]

Ok ok I know but I am so "afraid" to loss all the work I did or do not see result that I can not make a workout with less exercices..grrrrrrrr

OK I think I'll do your workout Legion Kreinak2... if you can tell me that I will increase my bicep, tricep and chest... that what I really need to have bigger.

Thx everybody, you all cool guys

 

[st8k_lover]

Hey Doak,
I have been doing 5x5 for about 3 weeks now and the weight I use is going up with every workout .I would recomend it as a sound routine for you to try. It is one of liftings biggest failures to assume that more reps and more sets will make you grow. Sometimes less is better. I can not give you any advice about DC as I have not tried it but they only use 1 work set and are reporting good gains. I would offer this to you though
Use this board as a tool to give you better info..new ideas.. keep you motivated and most of all have a bit of fun with people who are all with one common interest... to move the iron and get bigger..

Peace

 

[daok]

cool st8k_lover thx for the feedback about 5x5

 

[daok]

OK, ok, I am confused now. I just read the DC training and it look like the opposite of 5x5 ?

DC training = 2 to 5 warmup set (light pound) and 1 to the max.

5x5 = 5 sets of 5 reps to the max each.

Tell me what I do not understand cause now I do not know who to listen...

 

[Legion Kreinak2]

Don't worry about it! You're thinking too much. Try the 5x5. You'll make gains regardless man, trust me. Choose a routine...

 

[daok]

OK Legion Kreinak2

Tonight I will train with the 5x5, I will post this afternoon what I will do, it will look like yours but I will replace some exercices maybe by some that I like more

Thx dude,

Daok