Thread: Help with workout routine

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.

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.

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.

Originally Posted by Vieope

You are too helpful, that makes me sick.

Haha. Thanks; I think...