Thread: Improve it or keep at it?

Originally Posted by Mystik

Ok, I know the stickys are there now I've read most. This is only my 3rd month in gym " I shoulda joined longggg time ago" and sure I'm noticing improvements. Everything is stronger and I always normally feel sore afterwards, but not to an extreme or painful.

But I dont do a different set workout each day, Mine is just made up of chest, lats, arms, abs then once a week I change abs for legs.

I've been doing this for 5x a week normally sometimes I cut it back to 4.

Post specific routines and the split you use ... all with details and your diet. Don post "I work arms then abs then eat a sangwich". Be as detailed as you can be ...

This is normally the setup I use everytime, I try stay away from bicep curls most of the time my wrist are weak, I dont normally rush sets I do them slowly I try to with the proper technique. I honestly havent improved my diet to much its expensive at the moment normally can pack in least 3 meals. Couple Burgers, lean meat ketchup +bun, oatmeal, protein shake, multi vita. 5-6 liters of water.

Upper
3x8 Chest Press
3x8 Pec Flys
3x8 Lat Pull downs
3x8 Overhead Extensions
3x8 Pushdowns
3x8 Seated shoulder press
3x8 Close Grip Barbell Upright Rows
3x8 Assisted Dips "just added this"
3x8 Assisted Reverse Pullups "just added this"
3x8 Cable Curls

Lower
3x8 Squats
3x8 free weight leg extensions
3x30 Calf press

Abs
3x10 Caveut "hold on bench bring legs in air"
2x20 Hanging twisted Knee Lifts
3x8 Weighted Crunches with machine.

Ok have you understood everything from the stickies? You're on your way with a fullbody program, but you could use some guidance.

Some key points:
- 3 workouts a week is plenty, especially if your diet isn't in check.
- balance lower and upper body and more importantly even balance push and pull. You have too little pull and too little lower body work.
- Each workout normally consists of 4 compound exercises. You could add 3 isolation exercises, but those are less important.
- Try mixing up the sets x reps.
- Free weights > cables > machines.

These are the best exercises for overall body hyperthrophy (nothing beats a good diet though, diet is the most important part):
- Rows (except upright rows, they're bad for your shoulders.
- Deadlifts.
- Squats.
- Bench press.
- Military press.
- Pullups.

^^ he's starting to get pretty good at this stuff.