Is this routine any good?

**zebianal** · 12-15-2005, 07:52 PM

Hi, i am an 18 year old male and am originally from lebanon. I'm about 6'0 and weigh around 170 pounds and never have worked out before. I want to build some mass and basically just get into better shape so i want to do this the natural way without steriods or anything of that nature. I've looked around the internet and found this workout and just want to know if i will see gains with it. Oh and if it helps i don't plan to go to the gym (membership is expensive where i'm from). I'm going to be using some weights at home. I'm not skinny and i'm not fat i'm pretty much inbetween.

Anyways without further ado here the workout lol

Monday. Back and Chest

Bent over barbell row -- 4 sets of 8-10 reps
Stiff-legged barbell deadlift -- 4 sets of 8-10 reps
incline dumbbell press -- 4 sets of 8-10 reps
Dumbell flys -- 4 sets of 8-10 reps

Tuesday. Cardio

Wednesday. Legs and Shoulder

Barbell squat -- 4 sets of 8-10 reps
Front dumbbel raise -- 4 sets of 8-10 reps
Side lateral raise -- 4 sets of 8-10 reps
upright barbell row -- 4 sets of 8-10 reps

Thursday. Cardio

Friday. Biceps and Triceps

Barbell Curl -- 4 sets of 8-10 reps
Alternate incline dumbbel curl -- 4 sets of 8-10 reps
lying tricep press -- 4 sets of 8-10 reps
Close grip bench press -- 4 sets of 8-10 reps

Sat and Sunday

Is this workout good enough to see some gains. I also have a question about "progressing". How often should i add more weights to my routine and how much pounds seems a reasonable amount to add on each time i up the weights. I also have a question about the barbell squat a friend told me that it can make you shorter, is it just one of those building muscle "myths"? Anyways i plan to start working out starting this monday and getting a good deal on the weights and stuff this weekend. I forgot to talk about my diet i guess i'll be drinking more water then usual and cut out on the pepsi. Pretty much all of the cooking at home is pretty healthy since my parents only cook middleeatern type food. I also plan to eat a can of tuna everyday to help with the protein. Anyways if there is anything else i should do i would like the professional advice.

Wish me luck lol

**CowPimp** · 12-15-2005, 11:13 PM

I believe there is definitely room for improvement in your routine, although I have seen worse. Check out my templates for designing a split and full body routine. I highly suggest a full body routine for beginners, but a split routine will also work if you definitely prefer that method.

Is this workout good enough to see some gains. I also have a question about "progressing". How often should i add more weights to my routine and how much pounds seems a reasonable amount to add on each time i up the weights. I also have a question about the barbell squat a friend told me that it can make you shorter, is it just one of those building muscle "myths"? Anyways i plan to start working out starting this monday and getting a good deal on the weights and stuff this weekend. I forgot to talk about my diet i guess i'll be drinking more water then usual and cut out on the pepsi. Pretty much all of the cooking at home is pretty healthy since my parents only cook middleeatern type food. I also plan to eat a can of tuna everyday to help with the protein. Anyways if there is anything else i should do i would like the professional advice.

In terms of progression, I would limit overloading to either adding repetitions or increasing the weight by 5% or less each week. Even if you can handle more, it is good to gradually increase the weight to allow connective tissues time to adapt to the loads being imposed on them. Your nervous system and muscle fibers can adapt to these stressors more readily than connective tissue. I also suggest starting with lighter weights than you propose. Read the sections pertaining to beginners in the templates I gave you links to.

As far as your diet goes, check out Jodi's guide to getting a diet down. Diet is of utmost importance to gaining muscle mass. Trust me, you have a long way to go as far as diet is concerned.

Your head is in the right place. Good luck. Be consistent and keep learning.

**Steele20** · 12-16-2005, 07:34 AM

Interesting split

**99hawkins** · 12-16-2005, 12:02 PM

Interesting split

I could say the same thing about your avatar, Steele.

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