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A Bodybuilder told me to do this routine? Is he right?


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Posted by: H Man

This past week a bodybuilder took me around the weight room to show me what exercises to do. I wrote them and now I ask for your thoughts on this. I’m 18 and I’m looking to BULK/Gain Mass. The bodybuilder at my gym is pretty big in size. He was trained by Mr. Mexico( forgot what year). Gopro or Scotty the problem I have is sticking to a routine. What I learn on IronMag causes me to make changes all the time to my routine. The bodybuilder told me to lift heavy everyweek. I know light weight is for cut. I don’t want that. I really noticed from when I was doing light weight I didn’t feel that pump. Then when I switched to a routine of heavy every week I felt the pump last a little longer. Any recommendations? Or thoughts on this routine?


Monday- Back
-Deadlifts 4x/7 to10 reps
-Chin Ups (just body) 4x/ 10rep
-Seated Row 4x /7 to 9 rep
-Iso Lateral low Row 4X/ 7 to10 rep
-Lat Pulldown 4x/ 7 to 10 rep


Tuesday- Chest & Triceps
Chest
-Bench press 4x/ 6 to 8
-Decline Press 4x/ 6 to 8
-Incline Press- 4x/ 6 to 8
-Flat Flyes 4x/ 8 to10
Triceps
-Tricep Pushdown 4x/ 6 to 8
-Tricep Dumbbell Extension 4x/6 to 8
-weighted dips 4x/6 to 8
- skull crushers 4x/ 6 to 8


Wednesday-Off

Thursday-Legs
-Machine Leg Curl 4x/ 8 to 10
-Leg Extension 4x/ 8 to 10
-Leg Press 4x/6 to 8
-Squats 4x/ 6 to 8


Friday- Shoulders/Biceps
Biceps
-Barbell Arm Curl 4x/ 6 to 8
-Preacher Curls 4x/ 6 to 8
-Dumbbell arm curls- 4x/ 6 to 8
Shoulders
-Dumbbell Shoulder Press 4x/ 8 to 10
-Military Press 4x/ 8 to 10
-Double Arm side lateral 4x/ 8 to 10
- Upright Row 4x/ 10 reps
Saturday and Sunday Off


Posted by: Scotty the Body

That looks fine, I think the volume is a little high though so I'd cut it down to 3 sets per exercise and maybe even 2 for arms and shoulders.

Example- for chest you have 16 sets total, I'd cut it down to 10-12 total.


Posted by: mick01

That’s a SHIT LOAD of volume!

But I am at the opposite end of the spectrum. I only train chest/back and shoulders/arms every 16 days. Legs every 8 days. 1 super set per body part or two regular sets.

I just don’t see a need for volume as high as that. The only time I ever used volume that high was as a newbie about 12 yrs ago. I didn’t know any better so I followed the drug inspired routines in the muscle rags.

Mick


Posted by: ActionMatt

If your gonna be a shit, then expect to have your posts deleted.


Posted by: Mule

I think someone might be being a DICK!


Posted by: Crayon

since your probably a beginner in lifting heavy try 10-12 reps wih 3 sets in triceps. Then for biceps try 4 sets 10-12. If your trying to pack on mass, don't go over 12 reps


Posted by: blargh

That looks like a decent routine, but a lot of work. I'd personally cut back to 2-3 sets, and eliminate the flies and all the shoulder exercises except the militaries. Shoulders get a good workout from the bench, back row and militaries. You might even want to consider a more pared-down routine of squats, benchs, dips, rows, chins, calves and some grip and ab work. You could alternate squats with deadlifts, chins with curls, etc. Hope this helps.


Posted by: Neil

I agree with evryone else, cut back the volume and you should be fine.


Posted by: Prince

the routine is fine, but lower the volume (number of sets).


Posted by: The_Chicken_Daddy

I can think if many, many better routines than that one.


Posted by: Scotty the Body

Quote:
Originally posted by The_Chicken_Daddy
I can think if many, many better routines than that one.
Soooooooo, what are they??? And whats the problem with that one other than the volume?

Quote:
[i]H Man[i]Any recommendations? Or thoughts on this routine?



Posted by: Prince

Quote:
Originally posted by The_Chicken_Daddy
I can think if many, many better routines than that one.

What's your point?

He asked if the routine was okay and we responded.

There are many routines that can be used, some better than others, some not.

I think you just like to argue everything.


Posted by: The_Chicken_Daddy

There's an unnecessary amount of exercises for back.

Too many exercises for triceps, especially after all that presing for chest.

The leg day is probably the best out of the lot (notice how there isn't as much volume or exercises here? Most people do loads for upper body and less for lower. Prolly cause it's more "fun" to do upper.) I'd personally put squats first though.

three exercises for biceps is ridiculous. I do 1 set of hammers after back and i'm done.

There is also no need for two types of overhead press for shoulders. Not in the same session anyway.

I'd pt the dude on a 3 day a week split. He's young and he'll grow like a mofo. I'd also keep the exercises the same and not switch them up.

Push, pull, legs. Easy.

If he insisted on a 4 day a week split i'd prolly tell him to do this:

Thighs/hams
shoulders/arms

back/calves
chest/abs

Something along those lines. Volume would be no more than 6 sets for large parts, about 2-4 for smaller. Sets taken to failure and beyond every other week.


Posted by: The_Chicken_Daddy

Quote:
Originally posted by H Man
I know light weight is for cut.
No. It's not.


Posted by: The_Chicken_Daddy

Quote:
Originally posted by Prince

I think you just like to argue everything.
No i don't.


Posted by: Twin Peak

Yup the volume is WAY to high. Particularly for a beginner. 8-10 working sets per body part week is enough if you train intensely enough.

Also, always using heavy weights is fine, so long as you know when to back off for a week or two (i.e., when your joints and ligaments start to hurt....)


Posted by: BabyArnold

Please don't use your back while doing deadlifts, you are NOT going to do anything but blow a disk! Or maybe a nut along with it! Deadlifts are for your legs dude!!!


Posted by: Prince

Quote:
Originally posted by BabyArnold
Please don't use your back while doing deadlifts, you are NOT going to do anything but blow a disk! Or maybe a nut along with it! Deadlifts are for your legs dude!!!
Your back is still incorporated, I do not see how you could do a deadlift without stressing the back.


Posted by: Scotty the Body

STDL are for legs (hams) while regular Deads target the Erector Spinae.
Sure you could blow a disk if your form is shit but that could be said about any exercise.
Deads are the BEST exercise for back IMAO and should be learned by everyone.


Posted by: PowermanDL

That routine looks good, I'm going to give it a run for awhile.


Posted by: ActionMatt

LOL @ this guy

The "m" is supposed to be capitalized and I don't live anywhere near Canada.


Posted by: Prince

Quote:
Originally posted by ActionMatt
LOL @ this guy

The "m" is supposed to be capitalized and I don't live anywhere near Canada.
Do you have a trademark on that name?


Posted by: The_Chicken_Daddy

Well, powerman isn't a rare name as such, but i've never ever seen the initials "DL" at the end, ever.

And it's rather fitting how he's joined the site now of all times.


Posted by: BabyArnold

My point is for a beginner. If you are just starting out, heavy deads are not good to do for the back until you have worked out long enough to get the muscles use to the strain. Sure you use your back while doing deadlifts, straight leg deads.... But I guess I mis-understood. When I think of deadlifts, I am thinking about oldstyle, football workout-deadlifts for the quads with the triangle bar, where you stand in the middle of it and lift straight up keeping the back straight the entire time, using only the legs.


Posted by: The_Chicken_Daddy

Trap bar deadlifts?


Posted by: mick01

TBDL's KICK ASS!!!!!!!!!!!!!!!!!!!!!!!!!



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