achnaide

I have been working out for the past 10 months with following program: (actually i changed it 3 times, every 3 month I changed exersises but overall routing is still the same) :

P.S. I have a skinny body type, but overall after 10 month I gain
6 Kg of weight..and I dont know where, nothing notisable


1 day

Bench press 180 degrees: 90 lb 3 sets 5-7 reps
Bench press 45 degrees: 50 lb 3 sets 8-10 reps
Flies 45 degrees: (dumbells 30 lb each) 3 sets 8-12 reps
Biceps W-bar: 50 lb 3 sets 10 reps
Biceps sitting on the bench dumbells: 30 each 3 sets 8 reps

2 day

I do back and triceps. 3 exercise on back and two on triceps with 3 sets 8-10 reps.

3 day

Legs and shoulders. 3 exercise on legs and two on triceps with 3 sets 8-10 reps. For legs I do more reps around 15.

My question:

I am thinking of changing this routing, because I dont see increasing in the bench press on 180 degrees bench. Should I use power lifting routing with 3 sets and 5-6 reps per each set.??? What do you suggest ?

P.S. I have a skinny body type my weight is 70 kg and hight 175 cm. Also I have narrow shoulder. My first goal is to gain weight and make my back and shoulder wider.

Big G

1. Ditch that crappy workout program and quit doing isolation exercises!
2. Read the stickies and redesign a workout program based on compound movements.
3. Post your new compound-exercise-based program on here for some feedback.
4.Eat.
5.Sleep.

I've gained 33lb in the past ten months. My old jeans and Tshirts are now waaay too small.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Metallibanger

achnaide

" Read the stickies " ???

Big G

It's what I was told as a beginner. I just couldn't believe I didn't need an Arm Day (for example) to get bigger arms.

Our friend here would be much better off doing DB rows than DB curls, don't you agree?

Sticking to the compound exercises would work more of him. He'd get better bang for the buck. No?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

First few threads here all say "Sticky". Read those, especially CowPimp's Designing a Workout one. You'll learn a bunch. It'll get you started.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

achnaide

Tnx ahead guys.
I will read it and create something in day or two.

only one question...should consider myself as a beginner or else when i am creating routing?

Big G

If you're only bench-pressing 90lb, I would say you were definitely a beginner.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

achnaide

OK Guys I'll try this routing very interesting approach :

"Bodybuilder � Undulating Periodization " by CowPimp in sticky Guide To Designing A Routine.

I think it will fit me with my 10 month "experience" , but I am not sure about
Squats
Week A: 8x3 @ 5-6RM - 75sec RI

I cant imaging what weight should I take to make 5-6RM , if my current weight is 180 lb bar and I make with it 15RM

Any suggestions for that routing?

Big G

First off, "routine" ends in an E, not a G!!

Secondly, just experiment with the weight. If you're not familiar with working in different rep ranges it should be fun for you figuring out what you're capable of. Just play around. Try 225lb. If you can't do 3reps lower it a bit. If you do 5 and you feel like you could do more, then add some weight. It's a matter of getting to know yourself better.

Have fun!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

achnaide

sorry about spelling

I have to experiment, but I am not sure if my skinny shoulders can take any more weight .

But overall routine is suitable?

achnaide

hmmm....if you are saying I am a beginner because I bench press only 90lb. But this exercise is the worth one in my routine I cannot get any movement in weight in it. On other hand Squats I began with 50lb and improved to 180lb, I know its not a big step but still something. As long as I remember if you can increase weight on exercise it means that your strength and muscles increased - tell me if I am wrong ???

achnaide

ok I found one routine, made small adjustments and here it is:

Day1
(exercise/sets/reps)

Chinups - 3x8
Bent Over Barbell Row - 3x8
Biceps standing with barbell - 3x8
Barbell Shrug - 2x10
Barbell Deadlift - 2x8 (on straight legs)

Day2
(exercise/sets/reps)

Squats - 3x8
Bench Press (one day 180 degree bench, second with 45 incline angle) - 3x8
Decline Dumbbell Flyes - 2x8
Lying Triceps Press (French press) - 2x8
Overhead press (seating position) - 3x8
Standing Calf Raises - 3x12

I am thinking going 3 days per week: Sunday Tuesday Thursday. Also I will be taking gainer or protein on top of my diet. I picked this routine to gain mass at least 25 lb. What do you think guys? I am considering to work out 12 weeks on this routing.

Metallibanger

Where's the other half of the routing?

achnaide

There no other part. This a two day routine but I am going to workout three days per week. In the end weekly routine will look like this:
Sunday - Day1
Monday -OFF
Tuesday -Day 2
Wednesday -OFF
Thursday -Day 1
Friday - OFF
Saturday -OFF

Metallibanger

What do you expect from this routine?

achnaide

gain weight, I am also considering take some gainer and protein shakes. This routing based on compound exercises.

Metallibanger

To gain weight you have to eat a lot. Weight gainers are a good way to add calories. As for the routinE, I'do some adjustments:
Day1
(exercise/sets/reps)

Regular Deadlift - 4x5-8
Bent Over Barbell Row - 3x8
Chinups - 3x8
Biceps standing with barbell - 3x6-8
DB curl - 3x6-8

Day2
(exercise/sets/reps)

Squats - 4x5-8
Leg Press - 3x12
Standing Calf Raises - 3x12
Flat Bench Press - 4x5-8
Close-grip Bench Press - 3x6-8
Overhead press (seating position) - 3x6-8

achnaide

hmmmm..... but don't you think I would not be able to do both exercises on the same day and one after each other. As long I understand one is for chest and close-grip bench press is for triceps. May be I am wrong but chest will be dead and I would not be able to do right next exercise
Flat Bench Press - 4x5-8
Close-grip Bench Press - 3x6-8

and

DB curl - is for biceps??

Metallibanger

No problem with triceps after chest and yes, the DB curl is for biceps

achnaide

ok ... other question. Does the sequence of exercises matter? or it is good to shift them around so the body does not adapt?

Metallibanger

You have to follow this sequence. Larger bodyparts first, then smaller ones

achnaide

I understand that back should go before biceps. I am saying if I do it in following sequence:

Deadlift
Bent Over Barbell Row
Barbell Shrug
Chinups
Biceps

?

Big G

Yeah. You probably don't even need anything for your biceps after BO BB Rows & Chins. They should be f&^%ed by then anyway!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

achnaide

I did them yesterday in the end of the workout , it was 50lb curl barbell. I did 3 sets 7,5.6 reps .... it was on top of my limits. I could not do more, usually its close to 10 reps per set on curl barbell biceps with same weight.

Metallibanger

Your body needs time to adapt to the new changes

achnaide

I know I know ... but the sequence I do is ok?

Metallibanger

It's OK amigo

Gazhole

Personally id put shrugs last because they are isolation, otherwise go for it.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

achnaide

Gazhole
yeah I know, I had thought of that too. I'll put shrugs after chinups before biceps.

P.S. Thanks everyone for your time, I'll follow my program and post results within one month.