Thread: My routine

You do not need to do abs everyday, nor calves! Treat them like any other muscle, meaning work them out twise a week at the max. If you want six pack, kitchen is your friend more than training! I do not know if you are a natural lifter or assisted with AAS? If you are natural, working out six days a week is mostly going to lead you to overtrain! I see what you are saying about being geneticltly gifted with a great lower body, I'm the same;However, IMO, you still need to do lower body, not only to strengthen that part and make it par with your upper body, it will strengthen your core!! Deadlifts, squats and bench press should be a stable in any powerlifiting or bodybuilding routine. So, If I were you, I would change my routine in a way to workout max four days a week and involve lower body training as well. Remember, if you want to add mass, you need to eat, train and REST!! Just my 2 cents.

I'm not sure what AAS is? I'd consider myself a natural?? I eat very healthy in the summer when I cut down, and although still healthy when bulking up, I'm not as strict with the diet.

I'm only training each muscle group twice a week with almost 72 hours of break till I target that muscle group again. I know there are secondary muscles involved, but wouldn't 72 hours be enough? Normally it's 48. Or should I just train heavy once a week per muscle group? I feel that once a week just isn't enough as I've tried it in the past and wasn't getting the same results. How about the reps and sets? Too many, too little? Which is why I wrote out my routine. Like I said I don't think I'm over training them with twice a week, I'm concerned about over training them with sets and reps. I've noticed that I'm having trouble breaking the 16 inch arms. With pump they're about 16 but no matter how I try shocking them, whether, incline curls, concentrate curls, hammer curls, reverse etc they're not growing.

I'm not overly concerned about my legs, my body is very proportioned as far as the way it looks as I don't have plans on competing, but I am aware of the "prison body" (huge upper body, skinny legs) I understand leg strength helps upper strength. But like I said, I can do a few sets of squats and leg extensions once a month and they balloon up.

Because of my stature at 5'7 and short arms, I've always felt that I don't get enough out of the bench press. That's why I prefer to do dumbell presses and lots of flies. I do get some benefit from decline press. Not to say that I don't do bench, but I'd have to press 300+ to really see any results. My current bench max is roughly around 220.

I can't imagine a good bulk routine without significant amount of effort being devoted to legs. Squats and deadlifts are not only great for legs but for your whole body in general. I've managed to bulk up my upper body by just doing squats alone for 8 weeks so I'm very religious to this lift now.