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Critique please

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Posted by: GeorgeS

hi, first of all just want to say, i am a new member, i just joined because i have some problems with gaining mass, especially in my chest area. anyways, i've been skinny all my life, 140-150lbs usually. untill this year.. i've been weight training for a year. i am 185-195lbs usually. so i gained like 35-45lbs of weight in this past year or year and a half maybe. i did gain a lot of mass, but a lot of fat too. my problem is that all my muscles get much bigger than my chest.. like i dont even have to work them that hard.. and they get big, after a month or so i see gains everywhere but my chest..well i do.. but not a lot.. its just kinda disappointing. my chest is very strong compared to what it was before.. anyways i am also going for a cop soon, so i have some endurance training and running. so if any pros here can just look over.. and give me some tips on my routine or w.e would be greatly appretiated. I dont have work or school right now.. i am getting ready for my cop test, so for that past 2 months this is what i have been doing.

Everyday Routine: 10:30am - 11:30am
Run 2-4km
rest 10 min
strech all muscles 15-20 min
150 push ups
150 squats
150-200 sit ups
wide grip pulls ups 3 sets of 10
all those exerises i do, are without any extra weight, just me at 190lbs, i was doing 100reps of everything but pull ups before for about a month.. now i did this for 2 months.. in 1 more month.. i'll kick this routine up to 250 of everything, and 50 of pull ups.

and then i do my mass gaining routine Mon, Wed, and Fri

Monday: Legs
Machine Squats, i dont remember the weight, but i do 4 sets of 6-8
Calf Raises, 140-160 lbs 3 sets of 8
Front Leg raises 130 lbs 3 sets of 8
Hamstring Curls 130 lbs 3 sets of 8

Wednesday: Chest
Barbell Bench Press 205 lbs 3 sets of 8
Incline Dumbell Press 75lbs each hand, 3 sets of 6
Weighted Dips 45lbs on the belt, 2 sets of 6-8
and then i finish off with 1-2 sets of peck dekc, or cable pullover, sometimes i dont do anything else.. if i feel real tired on that day.

Friday: Back
Wide Grip Pull Down 180 lbs 3 sets of 8
Bentover Side Dumbell Raises 75lbs one hand, 3 sets of 8
Seated Row 170lbs 3 sets of 8
Seated Military Press 135lbs 3 sets of 6-8

I eat 3 big meals a day, and one smaller one, like cereal or oatmeal at 9am in the morning, i cant eat much then. 9am, 12am, 4pm, and 8pm. 12pm sleep.

my most troubled area is my chest.. it doesnt want to put on weight. its defined right now, but not a lot of mass i wish i had pics.. anyways tnx for any help that i can get from u guys. George.


Posted by: kenwood

hmmm...Friday: Back
Wide Grip Pull Down 180 lbs 3 sets of 8
Bentover Side Dumbell Raises 75lbs one hand, 3 sets of 8<-----}
Seated Row 170lbs 3 sets of 8<------------------------------}shoulders
Seated Military Press 135lbs 3 sets of 6-8<--------------------}
~and you do only one thing for back?
??wheres da deads man?

try this routine:
monday:chest,shoulders,and triceps~~~PUSH DAY
chest~bb or db benchpress
incline press
pec-dec(hmmm...y don't u try fly's?
~TRICEPS:skullcrushers or cg benchpress
dips
kick backs or cable pushdowns
~SHOULDERS:clean and press
lateral raises
bentover raises or rev. pec-dec or rev chest fly's

Wednesday:back,biceps,forearms
~Back:deadlifts
bentover rows
one-arm rows
lat pulldowns
~Biceps:bb or db curls
do 21's everyonce in awhile
preacher curls
hammer curls
~Forearms:wrist curls
rev. wrist curls
behind the back bb wrist curls

Friday:legs
squats
hack squats
lunges
calf raises
seated calf raises
try that~btw whats ur bf%?


Posted by: CowPimp

Quote:
Originally Posted by GeorgeS
hi, first of all just want to say, i am a new member, i just joined because i have some problems with gaining mass, especially in my chest area. anyways, i've been skinny all my life, 140-150lbs usually. untill this year.. i've been weight training for a year. i am 185-195lbs usually. so i gained like 35-45lbs of weight in this past year or year and a half maybe. i did gain a lot of mass, but a lot of fat too. my problem is that all my muscles get much bigger than my chest.. like i dont even have to work them that hard.. and they get big, after a month or so i see gains everywhere but my chest..well i do.. but not a lot.. its just kinda disappointing. my chest is very strong compared to what it was before.. anyways i am also going for a cop soon, so i have some endurance training and running. so if any pros here can just look over.. and give me some tips on my routine or w.e would be greatly appretiated. I dont have work or school right now.. i am getting ready for my cop test, so for that past 2 months this is what i have been doing.

Everyday Routine: 10:30am - 11:30am
Run 2-4km
rest 10 min
strech all muscles 15-20 min
150 push ups
150 squats
150-200 sit ups
wide grip pulls ups 3 sets of 10
all those exerises i do, are without any extra weight, just me at 190lbs, i was doing 100reps of everything but pull ups before for about a month.. now i did this for 2 months.. in 1 more month.. i'll kick this routine up to 250 of everything, and 50 of pull ups.
Honestly, I would probably not do this every single day. Typically excessive endurance training and hypertrophy do not go hand in hand. I perform routines like this on my days off from lifting, but I try not to approach muscular failure at all. Unless you have a ludicrous amount of localized muscular endurance, I am assuming that you are pushing failure territory with repetitions that high. I also suggest doing this on days that you don't lift.

I try to keep my GPP sessions relatively short. I like to remain under 30 minutes. I will either make it an active recovery session, or it will be relatively high intensity compared to solid state cardio.


Quote:
Monday: Legs
Machine Squats, i dont remember the weight, but i do 4 sets of 6-8
Calf Raises, 140-160 lbs 3 sets of 8
Front Leg raises 130 lbs 3 sets of 8
Hamstring Curls 130 lbs 3 sets of 8

Wednesday: Chest
Barbell Bench Press 205 lbs 3 sets of 8
Incline Dumbell Press 75lbs each hand, 3 sets of 6
Weighted Dips 45lbs on the belt, 2 sets of 6-8
and then i finish off with 1-2 sets of peck dekc, or cable pullover, sometimes i dont do anything else.. if i feel real tired on that day.

Friday: Back
Wide Grip Pull Down 180 lbs 3 sets of 8
Bentover Side Dumbell Raises 75lbs one hand, 3 sets of 8
Seated Row 170lbs 3 sets of 8
Seated Military Press 135lbs 3 sets of 6-8
Your leg day is particularly lacking in freeweight compound movements. You also have no movement that focuses on hip extension, and you have zero freeweight exercises. You also only use one compound movement.

Your push day looks pretty good really. I would move your military pressing from back day to this day, as it seems like you pretty much have a push-pull-legs split besides that.

Back day is fine, except I would probably do rows before your side dumbbell raises. I might also add in another movement or two, but it's not really necessary if you are seeing good progress with pulling muscles.

Feel free to check out my writeup on putting together a good split routine to help you iron out the creases in your leg day and such.


Quote:
I eat 3 big meals a day, and one smaller one, like cereal or oatmeal at 9am in the morning, i cant eat much then. 9am, 12am, 4pm, and 8pm. 12pm sleep.

my most troubled area is my chest.. it doesnt want to put on weight. its defined right now, but not a lot of mass i wish i had pics.. anyways tnx for any help that i can get from u guys. George.
Check out this article regarding your lacking chest:

http://www.t-nation.com/findArticle....icle=255chest2

You may also consider adding a decline pressing movement and more usage of dumbbells for horizontal pressing movements to help spark some additional growth.

Also, you should get a 2nd opinion. Sometimes people are their own worst critics. The vast majority of people asking for advice say their chest and biceps are lagging. I think that is because we have this funny vision of some guy with massive man tits and 18 inch arms being the epitome of what everyone should look like. You may be in better proportion than you are making out.

In terms of your diet, you should consult our diet section to help you get that down pat. It sounds like there is room for improvement from the little bit of information provided.


Posted by: GeorgeS

kenwood, i did workouts like that before, mixed in muscle groups like tri + chest and stuff like that, but i didnt like it too much.. i think i get more growth when i concentrate on one muscle group at a time...like legs, chest, or back. i am not too worieed about my arms anyways, they get bigger with compound exercises anyways. i am in pretty good shape. but my chest is more in, then out, i am trying to bring it out more.. and build up some mass. like its not that small.. but compared to the rest of me.. it kinda is. thats all.. its just not going as well. also on saturday or sunday here and there sometimes i do chest again.. but less load.. maybe just 5-6 sets of incline and some dips. i wonder if i might be overloading it way too much? would it grow more if i worked it only once a week? hey tnx for the article cow, i am gonna try those cable crossovers for my chest.







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