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Enough or not?

T

therail

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EVERY EXERSISE I PERFORM 4 SETS OF 10 TO FAILURE

Monday: chest
bench press, incline bench press, flies.

Tuesday: shoulders
dumbell press, raises, reverse flies, shrugs

Wednesday: back
pull ups wide grip and narrow, bentover row

Thursday: bicept and tricepts
3 exersises on each


This is an average workout for me each week. I mix up the exercises also.
My question is, considering im on a d-bol course, is this routine a good amount to be doing or should I up it a few gears?
 
oh, just started deadlifts aswell, but gonna take then easy till i get used to them lol
 
Thats good that you are getting deadlifts in there but you really need to get some sort of leg workout added to your routine. I would move shrugs to Wednesday back day and add legs to your Tuesday shoulder day. I am not sure what day you are doing deadlifts but I would do those on back day. Also you dont need to go to failure each set. The last set is ok but not every single set.
 
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A day for shoulders and a day for arms isn't necessary but I think a day for legs is. Also I don't think going to failure every set is a good idea.
 
Here's my thoughts

Your workout is worse than your spelling (bicept and tricepts)

Why in the hell are you on d-bol? What are your goals for taking gear with this routine? A huge upper body with chicken legs? You have no buisness taking d-bol or any other anabolic as you obviously have no idea what you're doing.

"Just started deadlifts, but gonna take it easy till i get used to them" Is this a joke? Have you ever tried squats? How long have you been working out for, a month?

Hard to give you any constructive criticism untill I believe you're not a troll.
 
Push and pull - Sit down, shut up and keep your micky mouse mouth shut!

Ectomorth - Yeah deadlifts i do on back day, only second week in to them and doing 80kg, want my back to get used to them for a bit. As for legs, I know I should be doing them as much as any other muscle group, but I cant seem to get the motivation, its obviosly something Ill have to work on. I have just finished gym and got some squats done to get a feel for um.

As for anyone else that wants to comment on this thread, if it any constutive then i dont want to hear it. Each to there own, everyone has there own goals.
 
What Pushandpull said was constructive criticism and I agree 100%. Pay attention, it should open your eyes.

Roids are not going to help unless, first, your diet is in check, second, your program is well constructed, and third, you already have a solid foundation to build upon.

Obviously, with what you posted as your program, the amount of weight you CAN'T dead, just now trying out squats, and assuming your diet is as shitty as everything else, none of the aforementioned roid-use criteria are met.

Also, what other roids are you taking with the d-bol?
 
therail said:
Push and pull - Sit down, shut up and keep your micky mouse mouth shut!

Ectomorth - Yeah deadlifts i do on back day, only second week in to them and doing 80kg, want my back to get used to them for a bit. As for legs, I know I should be doing them as much as any other muscle group, but I cant seem to get the motivation, its obviosly something Ill have to work on. I have just finished gym and got some squats done to get a feel for um.

As for anyone else that wants to comment on this thread, if it any constutive then i dont want to hear it. Each to there own, everyone has there own goals.
Click to expand...

You don't have the motivation to do legs, but you are taking anabolics? If you ask for help on this board, you will get constructive criticism if it is warranted. Push and Pull has a helluva lot more knowledge than you. Get off the drugs and train for a few years properly. If you don't want feedback, get the fuck off the board.
 
therail said:
Push and pull - Sit down, shut up and keep your micky mouse mouth shut!
Click to expand...

Nice attitude. Lets see how far it gets you here.

Here's my advice:


1. Grow up.

2. Grow some balls and do Squats and Deadlifts. Lots of them. All the time.

3. Grow a brain and get off the gear until you know what the hell you're doing.
 
I'm also new here so I will refrain from being negative.

IMO, whatever your gear and diet intake may be, your workload is not enough. Your shoulders routine is "okay." However, you need more work for back and chest. The addition of a leg day is MANDATORY though. So it's all good advice you're getting in here. Also, I would be interested to know what your bicep/tricep routine is as it was not mentioned.

You may hate legs, but they are a necessary evil. When I first started lifting about 10 years ago, I never did them. Over time, the rest of me started to build up and they of course did not. What I found is that why I wasn't scared to loose my shirt, I NEVER wanted to wear shorts or swimming trunks because I felt I had bird legs. Had I trained them properly, that wouldn't have been in issue. You also have the strength standpoint. As your upper body grows stronger you will start putting up more weight, more weight your untrained legs may give you trouble supporting at times. Better to do everything right from the beginning. I'm sure everyone, myself included, can give you some great routines for legs.

Bite the bullet and TRAIN THOSE LEGS! :)

P.S. - No curling in the squat rack please lol.
 
You may hate legs, but they are a necessary evil. When I first started lifting about 10 years ago, I never did them. Over time, the rest of me started to build up and they of course did not. What I found is that why I wasn't scared to loose my shirt, I NEVER wanted to wear shorts or swimming trunks because I felt I had bird legs. Had I trained them properly, that wouldn't have been in issue. You also have the strength standpoint. As your upper body grows stronger you will start putting up more weight, more weight your untrained legs may give you trouble supporting at times. Better to do everything right from the beginning. I'm sure everyone, myself included, can give you some great routines for legs.

Bite the bullet and TRAIN THOSE LEGS! :)

P.S. - No curling in the squat rack please lol.[/QUOTE]


Bravo to that :clapping:. Train those legs and ull learn to love it and the benefits are far superior to any curl in the squat rack
 
Legs are def gonna be in my routine, i know i need to do them.

So 12 sets of 10 reps shared between 3 diffrent evercises per muscles group once a week is not enough then, is that what your saying?
 
therail said:
Legs are def gonna be in my routine, i know i need to do them.

So 12 sets of 10 reps shared between 3 diffrent evercises per muscles group once a week is not enough then, is that what your saying?
Click to expand...


No, Share it out more evenly between upper and lower body parts. I would scrap the arm day and build a routine around Squats. Just do a bit on your arms at the end of your workouts. They already get worked pretty hard when training your back /chest and shoulders so its not neccasary to dedicate a full workout to them.

try
Squats 3x 6-8
RDLs 3x 8-10
Split Squats 3x 8-10 (each leg)
Leg extensions 2x 8-12

Finsh with some calf work. Hit them hard with less rest inbetween sets..

After this go home, throw your roids in the bin, eat a substantial meal and have the best nights sleep uve had since drinking baby milk
 
Agree with what natural1 said there for the most part, but i would ditch leg extensions in that workout and do some sort of glute ham raise/single leg hyper/pullthrough/hip thrust. Basically any lower posterior chain movement.

But yeah, drop the arm day and train legs just as much as your upper body. Often times i train lower body more than i do upper.

It would probably be a good idea if you read the stickied threads in the Training section on how to put together a program, and start all over again using that as a guide.
 
Gazhole said:
Agree with what natural1 said there for the most part, but i would ditch leg extensions in that workout and do some sort of glute ham raise/single leg hyper/pullthrough/hip thrust. Basically any lower posterior chain movement.

But yeah, drop the arm day and train legs just as much as your upper body. Often times i train lower body more

than i do upper.

It would probably be a good idea if you read the stickied threads in the Training section on how to put together a program, and start all over again using that as a guide.
Click to expand...


yeah the Glute Ham Raise is a very gud exercise (very difficult). I was kinda thinking baby steps for the OP, thats y i didnt include them but looking at it, it would ad more balance to have them
 
this whole thread is..... well I'm at a loss for words (which when you breasts does NOT happen often LOL)
any way Im glad to see you boys have worked through your issues and now we can work at the real problem
the fact the this poor shub wants to be bigger and get some advice (even though going about the first point ALL WRONG)
I think ANYTHING anyone does at the gym or to be active is awesome because we dont do enough as a whole but that being said .............
yes you need to train without the gear and get some help with your routine
PS what DOES you diet look like?
after reading stickys here and getting some advice about a new routine if you are still having trouble or are confused try talking a trainer at your gym for help ?? they could put something together for you that you could just follow with out any fuss or muss.
 
You lost me at 10-failure??? I recommend you spend about 2wks reading the stickies here, drop the AAS, work on your diet, and set some actual solid (obtainable) goals. At which point you can start a new thread & we'll go from there.


Flathead
 
Till you get used to them? Repeat the process for about 5 more years then

start some gears.
 
Myself and many others hate legs but you just gotta man up and train them. After a while it just becomes routine and it's not so bad..
 
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