Help with workout routine

bisdakr · 12-30-2004, 01:40 AM

Can someone help me with my routine, I am 5'7" and 145lbs i'm trying to gain weight and muscles, "big muscle" I've been working out for about a month and a half now doing split workout within 1 month or less I gained 10lbs but right now i'm stuck at that 10lbs, here's my routine anyway can you guys tell me what I need to add or if my rountine need to be changed.

Monday 5minutes warm up with threadmill every workout
Flat bench 3 sets 8-10 reps
Incline 3 sets 8-10 reps
dumbell flys 3 sets 8-10 reps

Tuesday
Squats 3sets -8-10 reps
Leg push 3sets 8-10 reps
leg curl 3 sets 8-10 reps
Calf raises 3 sets 10-15 reps
pull ups 3sets 5-10 reps
behind the back pull down 3sets 8-10 reps
seated row 3sets 8-10 reps

wednesday off

thursday
Behind the back military press 3 sets 8-10 reps
dumbell press 3sets 8-10 reps
side raises dumbelss 3sets 8-10 reps
lying flat tryceps 3sets 8-10 reps
tryceps with push down cable 3 sets 8-10reps
behind the back cable triceps 3set 8-10 reps

Friday
precher curls 3sets 8-10 reps
incline curl with dumbelss 3sets 8-10 reps
and sometimes I do the 21s on my biceps it burnds really good
forearm curls

saturday-off
sunday-off

each time I come back I try to increase the weight, am I doing this right? or do I need changes...feel free to make changes on my routine...as of now I have all week to work out cuz i'm studying to take my board exam.

Egoatdoor · 12-30-2004, 04:54 PM

The more advanced you become, the more important diet ( as in EATING) and rest/recovery ( getting enough sleep and not overtraining) are in gaining weight. The routine itself is the LEAST IMPORTANT part of the equation.

If you are stuck, you need to EAT MORE.

**CowPimp** · 12-30-2004, 06:05 PM

Most likely, diet is your limiting factor. You aren't going to gain muscle mass if you don't give your body the building blocks to do so. Take a stroll over to the diet & nutrition section; read every word of the stickies.

In terms of your routine, I have a few recommendations:

You are training back and legs on the same day. This isn't really the best idea. Legs and back are more deserving of their own day than chest or biceps. One idea would be to move the bicep and forearm work to chest day and put the back work where the bicep work used to be.

You are neglecting your hamstrings. Assuming you squat olympic style, as the vast majority of people do, the brunt of the tension is going to be placed on your quadriceps; the same holds true for the leg press. Hamstring curls are okay, but you should definitely be doing a more compound posterior chain exercise. I highly recommend good mornings, but straight leg deadlifts are awesome too.

You don't do any posterior deltoid work. Try doing some face pulls or perpendicular rows. Do this work on back day or with the rest of your shoulder work, whichever you prefer.

Don't do military presses behind your head; impingement of the shoulder joint will be greater.

Don't feel as though you have to adhere to a specific repetition range. There's nothing wrong with 8-10, but I do anywhere from 1-15 repetitions depending on the bodypart, apparatus, and how I feel. I feel that anything from 4-20 is a good idea if mass is your goal.

Do weighted core work. That is, do weighted work for your abs and lower back. A weak core greatly increases your chances of injuring yourself. Situps, hyperextensions, captain's chairs, reverse hyperextensions, pull throughs, deadlifts, etc. All of these are great exercises.

Vieope · 12-30-2004, 08:40 PM

Quote:

Originally Posted by CowPimp

Most likely, diet is your limiting factor. You aren't going to gain muscle mass if you don't give your body the building blocks to do so. Take a stroll over to the diet & nutrition section; read every word of the stickies.

In terms of your routine, I have a few recommendations:

You are training back and legs on the same day. This isn't really the best idea. Legs and back are more deserving of their own day than chest or biceps. One idea would be to move the bicep and forearm work to chest day and put the back work where the bicep work used to be.

You are neglecting your hamstrings. Assuming you squat olympic style, as the vast majority of people do, the brunt of the tension is going to be placed on your quadriceps; the same holds true for the leg press. Hamstring curls are okay, but you should definitely be doing a more compound posterior chain exercise. I highly recommend good mornings, but straight leg deadlifts are awesome too.

You don't do any posterior deltoid work. Try doing some face pulls or perpendicular rows. Do this work on back day or with the rest of your shoulder work, whichever you prefer.

Don't do military presses behind your head; impingement of the shoulder joint will be greater.

Don't feel as though you have to adhere to a specific repetition range. There's nothing wrong with 8-10, but I do anywhere from 1-15 repetitions depending on the bodypart, apparatus, and how I feel. I feel that anything from 4-20 is a good idea if mass is your goal.

Do weighted core work. That is, do weighted work for your abs and lower back. A weak core greatly increases your chances of injuring yourself. Situps, hyperextensions, captain's chairs, reverse hyperextensions, pull throughs, deadlifts, etc. All of these are great exercises.

You are too helpful, that makes me sick.

**CowPimp** · 12-30-2004, 09:04 PM

Quote:

Originally Posted by Vieope

You are too helpful, that makes me sick.

Haha. Thanks; I think...

Vieope · 12-30-2004, 09:22 PM

12-30-2004, 01:40 AM	#1
bisdakr Registered User Join Date: Dec 2004 Posts: 1	Help with workout routine Can someone help me with my routine, I am 5'7" and 145lbs i'm trying to gain weight and muscles, "big muscle" I've been working out for about a month and a half now doing split workout within 1 month or less I gained 10lbs but right now i'm stuck at that 10lbs, here's my routine anyway can you guys tell me what I need to add or if my rountine need to be changed. Monday 5minutes warm up with threadmill every workout Flat bench 3 sets 8-10 reps Incline 3 sets 8-10 reps dumbell flys 3 sets 8-10 reps Tuesday Squats 3sets -8-10 reps Leg push 3sets 8-10 reps leg curl 3 sets 8-10 reps Calf raises 3 sets 10-15 reps pull ups 3sets 5-10 reps behind the back pull down 3sets 8-10 reps seated row 3sets 8-10 reps wednesday off thursday Behind the back military press 3 sets 8-10 reps dumbell press 3sets 8-10 reps side raises dumbelss 3sets 8-10 reps lying flat tryceps 3sets 8-10 reps tryceps with push down cable 3 sets 8-10reps behind the back cable triceps 3set 8-10 reps Friday precher curls 3sets 8-10 reps incline curl with dumbelss 3sets 8-10 reps and sometimes I do the 21s on my biceps it burnds really good forearm curls saturday-off sunday-off each time I come back I try to increase the weight, am I doing this right? or do I need changes...feel free to make changes on my routine...as of now I have all week to work out cuz i'm studying to take my board exam.
bisdakr Registered User Join Date: Dec 2004 Posts: 1

12-30-2004, 04:54 PM	#2
Egoatdoor Its time to eat...AGAIN! Join Date: Oct 2004 Location: Richmond Virginia Posts: 1,033	The more advanced you become, the more important diet ( as in EATING) and rest/recovery ( getting enough sleep and not overtraining) are in gaining weight. The routine itself is the LEAST IMPORTANT part of the equation. If you are stuck, you need to EAT MORE.
	Getting bigger is a battle and the weapon is my fork. "The harder I work, the luckier I get"- Jenny Lynn

12-30-2004, 06:05 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Most likely, diet is your limiting factor. You aren't going to gain muscle mass if you don't give your body the building blocks to do so. Take a stroll over to the diet & nutrition section; read every word of the stickies. In terms of your routine, I have a few recommendations: You are training back and legs on the same day. This isn't really the best idea. Legs and back are more deserving of their own day than chest or biceps. One idea would be to move the bicep and forearm work to chest day and put the back work where the bicep work used to be. You are neglecting your hamstrings. Assuming you squat olympic style, as the vast majority of people do, the brunt of the tension is going to be placed on your quadriceps; the same holds true for the leg press. Hamstring curls are okay, but you should definitely be doing a more compound posterior chain exercise. I highly recommend good mornings, but straight leg deadlifts are awesome too. You don't do any posterior deltoid work. Try doing some face pulls or perpendicular rows. Do this work on back day or with the rest of your shoulder work, whichever you prefer. Don't do military presses behind your head; impingement of the shoulder joint will be greater. Don't feel as though you have to adhere to a specific repetition range. There's nothing wrong with 8-10, but I do anywhere from 1-15 repetitions depending on the bodypart, apparatus, and how I feel. I feel that anything from 4-20 is a good idea if mass is your goal. Do weighted core work. That is, do weighted work for your abs and lower back. A weak core greatly increases your chances of injuring yourself. Situps, hyperextensions, captain's chairs, reverse hyperextensions, pull throughs, deadlifts, etc. All of these are great exercises.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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12-30-2004, 09:22 PM	#6
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,857 Photos: 10