Help with routine please!!

[xtwo]

Hi. I'm new to this forum. I used to work out 3-4 years ago. Worked out quite consistently for an year, but I think I over worked my body. My diet was crap, so obviously didn't get anywhere with that. I've a fast metabolism, so that didn't help either. I used to do Chest/tricep on day 1, Back/bicep on day 2, and shoulders/legs on day 3, but no results, mainly because I wasn't eating enough I guess.

For past month and a half, I've been working out again. This is the routing I've been using since then (somebody suggested this to me for beginners). What do you guys think of this? I'm 24 years old, 5'10. Weigh around 148 pounds. I do it 3 times per week, pretty much same exercises.

Bench Press 4 sets (6-8 reps)
Shoulder press 4 sets (6-8 reps)
cable triceps pulldown 3 sets (6-8 reps)
barbell bent over row 4 sets (6-8 reps)
standing bicep curl 3 sets(6-8 reps)
Leg extensions 2 sets (But rarely) (6-8 reps)

It takes me around an hour to stretch and do all those exercises. I wait around 90-120 secs between each set.

My muscles do swell and get pumped but it all goes away a day or two after workout. So far I've only gained around 5 pounds and that too I feel it's mostly my waist that's getting bigger. Currently it's 34 inches (2 months ago it was 33 and then I started eating more to gain weight). My percent body fat is around 17.4%.

I'm trying to eat a lot now. I consume chicken, egg whites, fruits, vegs, 1 liter milk per day, weight gainer, lots of carbs and proteins and fat too (whole wheat bread, cereal etc), but just feel like i'm doing some thing wrong. I drink a lot of water too or at laest I think I do, somewhere around 3-4 liters.

Am I overtraining/undertraining?
Am I still not eating enough?
Should I have a gap of at least two days (72 hrs) between each workout?
Specially, my arms they just never seem to get any bigger. I only feel them during and after workout!!


Sorry for the long post but any help from you experts will be appreciated!!

Thanks

 

[Gazhole]

Hey, welcome to the forums!

I think the first thing you should do is scrap your current plans and read this thread and follow it to the letter:

http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

You program isn't very good at all - this link will show you some basic ways to put together a good routine.

I can't tell if you're eating enough without some more details - this thread will let you know what info we need to give you advice on this.

Overtraining is a syndrome that you develop, not something that you can tell just by looking at a program. If you're feeling un-necessarily tired, your strength has suddenely dropped, you've lost your appetite, you have a lack of desire to train, or you're having erratic mood swings then yeah you might be overtraining.

During a training week its good to have about as many rest days as you have training days.

Don't worry about your arms. If you have a balanced program (seriously, read that thread) everything will grow.

 

[oliolioli]

sup pal,
I feel ur pain, only been training for 2 years or so
within the first year i put on 2 stone ... but then i stopped gaingin weight.

i train... 6 days a week

CHEST/BI'S monday
SHOULDERS/ TRI'S tue
BACK wed
CHEST/BI'S thurs
SHOULDERS/TR'S fri
LEGS satday
diet is VERY VERY important...

HOW EVER YOU NEEDING HELP WITH YOUR ROUTINE....

if your trainin 3 days per week id suggest

MONDAY ------- chest/bi's
WED -------- shoulders/ tri's
FRIDAY ------ legs / back

TO be perfectly honest training back needs a full workout ( not a split)
and probaly so do legs ..
if you can try and get 4 days per week in the gym fella


PS. you maybe wondering why i train chest with bi's rather than with tri's

(when you train chest , your triceps are working too , there for they get fatigued...meaning you cant train them as hard as they cud be trained )

THE SAME CAN BE SAID TRAINING BACK WITH BICEPS...

 

[Gazhole]

CHEST/BI'S monday
SHOULDERS/ TRI'S tue
BACK wed
CHEST/BI'S thurs
SHOULDERS/TR'S fri
LEGS satday
diet is VERY VERY important...

You get an A for effort, but this is an absolutely terrible program even by bodybuilding standards.

Please don't give people advice if this is the best you can do. The only thing decent in that post was the part i put in bold.

I think you should read the post i recommended for the original poster aswell.

 

[Phineas]

You get an A for effort, but this is an absolutely terrible program even by bodybuilding standards.

Please don't give people advice if this is the best you can do. The only thing decent in that post was the part i put in bold.

I think you should read the post i recommended for the original poster aswell.

"You must spread some Reputation around before giving it to Gazhole again."

 

[Phineas]

sup pal,
I feel ur pain, only been training for 2 years or so
within the first year i put on 2 stone ... but then i stopped gaingin weight.

i train... 6 days a week

CHEST/BI'S monday
SHOULDERS/ TRI'S tue
BACK wed
CHEST/BI'S thurs
SHOULDERS/TR'S fri
LEGS satday
diet is VERY VERY important...

HOW EVER YOU NEEDING HELP WITH YOUR ROUTINE....

if your trainin 3 days per week id suggest

MONDAY ------- chest/bi's
WED -------- shoulders/ tri's
FRIDAY ------ legs / back

TO be perfectly honest training back needs a full workout ( not a split)
and probaly so do legs ..
if you can try and get 4 days per week in the gym fella


PS. you maybe wondering why i train chest with bi's rather than with tri's

(when you train chest , your triceps are working too , there for they get fatigued...meaning you cant train them as hard as they cud be trained )

THE SAME CAN BE SAID TRAINING BACK WITH BICEPS...

I agree with Gaz. That is one of most terrible programs I've seen on this board, actually.

That is bro-school at its best (i.e. worst...). First of all, that program just screams chicken legs and injury. There is an overwhelming emphasis on upper pushing. I don't know understand why chest, shoulders, and triceps twice a week when back and legs are done only once.

Legs aren't "probably" important; they ARE important. Generally speaking, 50% of your training should be devoted to leg work. And, by leg work I don't mean leg extensions. I mean full-body effort compounds where leg muscles are the primary muscles such as squats and deadlifts, and any variations you can stomach. Those lifts also train your back a great deal, but direct back work is also needed. Pullup and chinup variations are great for vertical pulling and row variations for horizontal pulling.

Don't train the body in muscle groups. The body wasn't designed to work that way. The muscular system is a system.

And yes, diet is important. Even more so than the training.

 

[xtwo]

Hey, welcome to the forums!

I think the first thing you should do is scrap your current plans and read this thread and follow it to the letter:

You program isn't very good at all - this link will show you some basic ways to put together a good routine.

I can't tell if you're eating enough without some more details - this thread will let you know what info we need to give you advice on this.

Overtraining is a syndrome that you develop, not something that you can tell just by looking at a program. If you're feeling un-necessarily tired, your strength has suddenely dropped, you've lost your appetite, you have a lack of desire to train, or you're having erratic mood swings then yeah you might be overtraining.

During a training week its good to have about as many rest days as you have training days.

Don't worry about your arms. If you have a balanced program (seriously, read that thread) everything will grow.

Thanks man for the link. My strength actually increases, I believe, since I end up lifting more weights than I used to do before (or maybe it's because I've become used to doing the same exercise). Un-necessarily tired......Perhaps... My appetite definitely increases but yeah, I do have erratic mood swings...Anyways, I guess I'll start following the link you posted!! Cheers

 

[Gazhole]

Thanks man for the link. My strength actually increases, I believe, since I end up lifting more weights than I used to do before (or maybe it's because I've become used to doing the same exercise). Un-necessarily tired......Perhaps... My appetite definitely increases but yeah, I do have erratic mood swings...Anyways, I guess I'll start following the link you posted!! Cheers

I doubt you're overtraining, but a poor program doesn't help matters sometimes.

And no problems, that thread is a great introduction. When you've read it, feel free to ask any questions here.

 

[oliolioli]

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