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Mindwraith
New member
I'm somewhat of a bigginner, I've been pumping for about 7 months now. I've been researching quite a bit to get a decent routine and diet going but I still have so many questions left unanswered. My main goal is to gain some mass (especially in my legs and chest lately), which I've done quite well at so far but I'm at somewhat of a standstill at the moment. I'm not out to bench a certain poundage though I expect to be able to lift quite a bit if I had to. I'm mostly doing this for looks and appeal confidence and health.
Anyways on to the point. My routine is as follows. I have no partner so I'm stuck with dumbells on most muscle groups.
I try to vary my workout as that was advised to me by several websites and trainers.
I train 5 days a week Sunday through Thursday and take Friday and Saturday to lounge and rest.
I take one muscle group for upper body for that particular day and call it my primary group, like chest for instance. I'll start with a half mile run to warm up, then do some ab work like crunches and move on to the chest by doing 50 pushups at least to pre-exaust, this I hear also counts as full body movement which helps produce those muscle growth hormones.
Then I do flat bench press starting light with 60 lb dumbells and do 1 set of 8 with that, then continue up to 65 and then 70 one set of 8 each, once I'm at 70 I'll do a 4th set and try to hit 8 but usually only hit about 4 or 5 before collapsing. Then I do flys the same way starting at 45 lb dumbells and moving up to 55.
After all that I'll move to the rest of my upper body, biceps, tri's, and shoulders. The next upper body day I'll change it starting with one of the other 3 areas. For biceps I'll add some chin ups for a full body movement combination, this does lats too but biceps as well. Then I move on to bar bell curls and lastly dumbell preacher curls. On Tri's I'll do skull crushers, the machine push down thing, and then I'll put some dips at the end. (Dips I am assuming is the parallell bars I push up on, I feel most of that in my tri's)
On Leg days I'll usually start by running a mile then doing some ab work, then I move over to the squat rack and do the free bar bell squats, I try and do 20 reps as advised to me, I've got several opinions coming at me on that one. The most common one is that I go light since I have no spotter and try and do a good 3 sets of 20 if I can. Squats are hard and take a lot out of me but like pushups they're good for growth. Then I do 3 sets of 20 on the leg press, then I move over to sitting calf press and do 4 sets of 30 on those with as heavy weight as I can do. Then I do standing calf press the same way. Then last I do some leg curls for hams, my hams get little attention. Then the last thing I finally do before going home, after stretching I sprint at full speed a good 350 yards around the indoor track, I was told sprinting can help build some mass quite a bit.
My question is, would I be better off spreading all this out by doing one or two different muscle groups a day giving more attention to that muscle group but end up only doing each group once a week? Can I gain mass still by doing one muscle group a week like that?
Any advise is welcome.
Thanks.
Anyways on to the point. My routine is as follows. I have no partner so I'm stuck with dumbells on most muscle groups.
I try to vary my workout as that was advised to me by several websites and trainers.
I train 5 days a week Sunday through Thursday and take Friday and Saturday to lounge and rest.
I take one muscle group for upper body for that particular day and call it my primary group, like chest for instance. I'll start with a half mile run to warm up, then do some ab work like crunches and move on to the chest by doing 50 pushups at least to pre-exaust, this I hear also counts as full body movement which helps produce those muscle growth hormones.
Then I do flat bench press starting light with 60 lb dumbells and do 1 set of 8 with that, then continue up to 65 and then 70 one set of 8 each, once I'm at 70 I'll do a 4th set and try to hit 8 but usually only hit about 4 or 5 before collapsing. Then I do flys the same way starting at 45 lb dumbells and moving up to 55.
After all that I'll move to the rest of my upper body, biceps, tri's, and shoulders. The next upper body day I'll change it starting with one of the other 3 areas. For biceps I'll add some chin ups for a full body movement combination, this does lats too but biceps as well. Then I move on to bar bell curls and lastly dumbell preacher curls. On Tri's I'll do skull crushers, the machine push down thing, and then I'll put some dips at the end. (Dips I am assuming is the parallell bars I push up on, I feel most of that in my tri's)
On Leg days I'll usually start by running a mile then doing some ab work, then I move over to the squat rack and do the free bar bell squats, I try and do 20 reps as advised to me, I've got several opinions coming at me on that one. The most common one is that I go light since I have no spotter and try and do a good 3 sets of 20 if I can. Squats are hard and take a lot out of me but like pushups they're good for growth. Then I do 3 sets of 20 on the leg press, then I move over to sitting calf press and do 4 sets of 30 on those with as heavy weight as I can do. Then I do standing calf press the same way. Then last I do some leg curls for hams, my hams get little attention. Then the last thing I finally do before going home, after stretching I sprint at full speed a good 350 yards around the indoor track, I was told sprinting can help build some mass quite a bit.
My question is, would I be better off spreading all this out by doing one or two different muscle groups a day giving more attention to that muscle group but end up only doing each group once a week? Can I gain mass still by doing one muscle group a week like that?
Any advise is welcome.
Thanks.
