new here, need some help with routine [Forum Archive]

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new here, need some help with routine

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Posted by: Gregtheman10

Hey everyone, first time poster here. I'll start with some background info first. I'm 5'6, about 133 pounds, and probably a beginner in weightlifting (lifting for about 6 months). For a while I was just doing all kinds of routines, never sticking to one for more than a couple weeks. I finally constructed one of my own and would like to know what people think of it, any criticism/suggestions are welcome. My main goal is to gain mass/size, I have already gained around 10 pounds so far. Bodyfat is currently 6%. Thanks for the help.

Monday – Chest and Triceps

Flat Bench 3x10
Incline DB Bench 3x8
Flat DB Flyes 3x10
Skullcrushers 3x10
CGBP 3x8
Overhead Barbell Extension 3x10

Wednesday – Back and Biceps

Pullups (over/underhand grip) 3 x failure
Lat Pulldowns 3x10
Barbell Rows (over/underhand grip) 3 x 8
Deadlift 3x8
Barbell Curl 3x10
Hammer Curl 2x8
Reverse EZ Barbell Curl 2x10

Friday – Shoulders

Arnold Presses 3x10
Side Raises 3x10
Standing Shoulder Press 3x10
Front Raises 3x10
Shrugs 3x12
Upright Rows 2x10

Saturday – Legs

Squats 3x10
Standing Leg Curl 3x10
Hack Squats 3x8
Calf Raises 2x12

Posted by: Ngordyn

well for now i think you'd be better off getting away from the body part split and go with a push/pull/leg split try reading some of the stickies on routines in this section

and go to the diet and nutrition section and read the guide to cutting bulking and maintaining sticky also the link in Built's signature is a great read

Posted by: Gregtheman10

Quote:

Originally Posted by Ngordyn

well for now i think you'd be better off getting away from the body part split and go with a push/pull/leg split try reading some of the stickies on routines in this section

and go to the diet and nutrition section and read the guide to cutting bulking and maintaining sticky also the link in Built's signature is a great read

I've read many of the posts here and on other websites and have looked over the many possible routines, I just wanted to know if the routine I had has a good choice of exercises, rep ranges, etc. If it does not work for me I would of course change to one of the established routines, but I just want to give this a try and see how it goes. I also work out at home and therefore don't have access to all of the equipment/machines that some other routines require.

Posted by: Ngordyn

well if your bulking then lower reps will work better for you such as using 5x5 and 3x8 squats keep at 10 reps , there is really no need for 3 different curls in this routine doing rows and lat pulldowns will have enough of an effect on the bi's , you can limit it to one type of curl and one tricep excersice

also you have 6 pulling movements and only 4 pushing movement try to balance these out

and for legs id throw in RDL's or SLDL's as well

Posted by: Gregtheman10

Quote:

Originally Posted by Ngordyn

well if your bulking then lower reps will work better for you such as using 5x5 and 3x8 squats keep at 10 reps , there is really no need for 3 different curls in this routine doing rows and lat pulldowns will have enough of an effect on the bi's , you can limit it to one type of curl and one tricep excersice

also you have 5 pulling movements and only 4 pushing movement try to balance these out

and for legs id throw in RDL's or SLDL's as well

I thought the lower reps were primarily for strength..anyway, I'll try taking one of the curls out and see how that goes. And witht he pulling and pushing, were you refering to the whole workout or to a specific day/muscles? Thanks for the help.

Posted by: Ngordyn

i was referring to the whole routine any movement thats compound and using biceps (rows) are pulls and ones that use tri's ( bench press) are push's

strength and size gains are made at around 3-8 reps

most people think using 10 and 12 reps are better is because they feel the "pump" after th workout more

not feeling this "pump" does not mean the workout was useless

also you will experience DOMS for awhile but they will subside do not worry about this DOMS also is not an indication of an effective workout

Posted by: StuckInBako

Delayed onset muscle soreness is the answer to what you were about to ask next, he should have pointed that out since your a newbie, i had no clue to what it meant the first time seeing it either.

Posted by: Gregtheman10

Quote:

Originally Posted by StuckInBako

Delayed onset muscle soreness is the answer to what you were about to ask next, he should have pointed that out since your a newbie, i had no clue to what it meant the first time seeing it either.

Thanks genius, this isn't the first time in my life reading/discussing working out just so you know.

Posted by: T_man

Yea what ngordryn said, too much exercises for bi's and tri's as they also get hit with the compound movments for back and chest. Also too much for shoulders. You're going to overtrain which will leave you in bad moods, having your cns & immune systems in bad states, and also have muscle loss, which is opposite to what you want.

What ngordryn means by push/pull/legs is doing all the upper body push movements in one workout, which is all the pressing movements of the chest and shoulders, and then you'll only need 1 exercise if any at all for the triceps. All the pull movements also in on workout, which is all the back, biceps and traps work. Also with this one only 1 or 2 exercises needed for biceps.
And leg day.. well you know! Also try to do as many push exercises as pull. If your workout for push looks like this:
Bench press 3x8 (h)
Incline Bench 3x8 (h)
Dips 3x8 (v)
Military press 3x8 (v)
Close grip bench press (for triceps) 3x8 (i)

That's 5 exercises; 2 horizontal, 2 vertical and one arm momvenet. Try keep it the same for pull day;
Bent Over Rows 3x8 (h)
Close grip Seated Rows 3x8 (h)
Pull ups 3x8 (v)
Shrugs 3x8 (v)
Preacher Curls 3x8 (i)

Also do the same for legs; doing as many Hamstring dominant as Quad dominant workouts. Most people can't do all these in one workout and so split them up kinda like back and chest days, but doing either one once a week in the leg day, as it's hard to split up leg movements to single muscles unless it's iso which you dont want. So one week wednesday is Ham dominant, the next week it's quad dominant etc. I also suggest working calves everytime though.

I THINK that's what he meant, but I'll leave for him to clear up the stuff about horizontal/vertical/iso as I'm not experienced enough to give you direct advice.

I hope this helped, as you said you'd read the stickies and didn't understand.

Posted by: T_man

Don't be so harsh to stuckinbako, he assumed with your post (as I did) that you were new due to your post title. He was just trying to save you some time, maybe a few hours between posting your "What is DOMS" question, to when someone would reply, then you can go onto your next question.

Posted by: Gregtheman10

T man, thanks for the help, I'll look more into the push/pull/legs split a little more. And by my thread title, I meant I was new here at this specific site, not new to bodybuilding/working out in general. Sorry for the confusion.

Posted by: StuckInBako

Quote:

Originally Posted by Gregtheman10

Thanks genius, this isn't the first time in my life reading/discussing working out just so you know.

We have plenty of sarcastic jack ass's on here, we can do without another. I was trying to help, not insult your intelligence. Don't worry i'll ignore your threads for now on. And if you if you've done plenty of reading you could have answered your own questions. Let me guess... Your between the ages of 18-21. This kind of shit is most common with younger posters, not all though.

Posted by: Gregtheman10

Quote:

Originally Posted by StuckInBako

Let's see here..you make me off to be some idiot and call me a newbie. I just said that I mean't I'm new to this website, not to bodybuilding in general. Yes, I have done reading, I simply asked if the routine I came up with was fine and if it needed any changing. Interesting how the other members answered my question helpfully but you had trouble with it for some reason.

Posted by: jmorrison

Just for the record, he was not making you out to be an idiot at all. He assumed you were new to the sport, and since you apparently still believe that low reps = mass, high reps = cut, you would do well to listen. He was trying to be helpful, and you are acting like a smart-ass.

Just my .02

Posted by: Gregtheman10

Quote:

Originally Posted by jmorrison

Just for the record, he was not making you out to be an idiot at all. He assumed you were new to the sport, and since you apparently still believe that low reps = mass, high reps = cut, you would do well to listen. He was trying to be helpful, and you are acting like a smart-ass.

Just my .02

When the hell did I say low reps = mass and high reps = cut? Can you quote me on that? The only time I mentioned reps was when I said I thought lower reps is primarily for strength gains, hence the 5x5 programs. Now that we established what I meant by my thread title we can move on from this now, when someone calls me a "newbie" it looks like an insult to me but whatever.

Posted by: Built

Greg, you have, as of this last posting of yours, SEVEN posts on this board. You may be a professional athlete for all we know, but you're an IMF newbie, okay? LOL! Don't worry, it curable.

Welcome to the board.

Posted by: Gregtheman10

Quote:

Originally Posted by Built

Greg, you have, as of this last posting of yours, SEVEN posts on this board. You may be a professional athlete for all we know, but you're an IMF newbie, okay? LOL! Don't worry, it curable.

Welcome to the board.

That's exactly what I meant by my title, I'm new HERE. What a way to get introduced into the forum..anyway, I came off on the wrong side, sorry about that.

Posted by: Built

Quote:

Originally Posted by Gregtheman10

That's exactly what I meant by my title, I'm new HERE. What a way to get introduced into the forum..anyway, I came off on the wrong side, sorry about that.

LOL - nobody died. I think you probably gave the impression you're new at this when you posted:

Quote:

probably a beginner in weightlifting (lifting for about 6 months)

- kinda gave us all the impression you were a novice.

Okay, I'll stop teasing lol - what can we offer you? What would you like from your physique currently?

Posted by: Gregtheman10

Lol now that we're passed that, it would be very helpful if you could review my routine and give any suggestions/tips. As some others pointed out and from my own reading I took out one or two sets on the isolation exercises. Main goal as stated is to gain lean mass. I'll also add that all of my weights for these exercises have gone up compared to last week's workout, while keeping the same reps, so I know at least I'm doing something right

Posted by: Built

Good job.

Well, I like to incorporate more than one rep range for the training I do, so for example if you're working chest, you could try 5x5 flat barbell press, 3x8 low incline dumbbell press and 2x12 cable crossovers. Keep the 5x5 for the heavy compounds - bench, squats, deads...

For bulking, well, that's your diet. Nobody gets big from lifting weights.

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