i don't see any gains from my workout

[kenwood]

i've been doin push/pull and havn't seen any gains why?

 

[bulletproof1]

how long have you been doing it? what have you been doing exactly?

 

[kenwood]

for about a month now and i do this
Monday-push
chest-benchpress 3x8
pec-dec 3x8
triceps-cg benchpress 3x8
extension 3x8
skullcrushers 3x8
shoulders-military press 3x8
front raises 3x8
lateral raises 3x8

Tuesday-
back-deadlifts 3x8
bentover rows 3x8
lat pulldown 3x8
biceps-(against a wall for no cheating) bb curls3x8
concentration curls 3x8
rev. curls 3x8

wednesday-
legs-squats 3x8
extensions 3x8
curls 3x8
calfraises 3x8

thursday-repeat mon.
friday repeat tues

 

[TheCurse]

it takes a while to grow, you probably need to eat a Lot more and take more rest days. dont expect a lot in a month. after a few months of eating consistently and correct training expect to start seeing some changes.

 

[DimebagDarrell]

read my sig.

 

[kenwood]

lol

 

[DimebagDarrell]

its true. unless you have enough extra calories for your body to put toward building muscle, youll be treading water.

 

[GFR]

for about a month now and i do this
Monday-push
chest-benchpress 4x8
Incline DB press 4x8
triceps-cg benchpress 3x8
skullcrushers 3x8
shoulders-military press 3x8
lateral raises 3x8
upright rows 3x8

Tuesday-
back-deadlifts 3x8
bentover rows 4x8
lat pulldown 3x8
biceps-(against a wall for no cheating) bb curls3x8
Hammer curls 3x8

Wednesday-
legs-squats 4x8
extensions 3x8
hamstring curls 4x8
calfraises 3x12

thursday: cardio
friday rest

Changed a few things...............................And eat.

 

[kenwood]

thanks forearmman

 

[DimebagDarrell]

"forearmman"? lol!

been doing those wrist curls a lot lately, huh?

 

[min0 lee]

read my sig.

I agree.

 

[GFR]

"forearmman"? lol!

been doing those wrist curls a lot lately, huh?

Don't get it

 

[min0 lee]

Don't get it

Masterbation.

 

[GFR]

Masterbation.

yes I see the referance, but dont know where it came from

 

[ihateschoolmt]

yes I see the referance, but dont know where it came from

fore-arm-man

 

[MyK]

fore-arm-man

 

[DimebagDarrell]

post #9 - what kenwood said.

 

[GFR]

post #9 - what kenwood said.

I see

 

[P-funk]

you haven't seen results because your routine sucks....To many single joint exercises and not enough lifting going on.

Why repeat mon and tues on thurs and fri? if you are working hard enough on monday then you shouldn't have to repeat it again until....monday....and hopefully with more weight that you used last week.

Don't deadlift with your pulls. Put it on back day. Otherwise, according to your schedule you are trainin hip extensin tues, wed, fri. I am all for it if you have th percentages right but 2 sets of 8 each time is hog wash. Mix up your rep ranges.

What is your rest interval?

What is your rep tempo like?

What gains are you looking for?

strength?

size?

These are things you need to ask yourself before you start a program. What is your goal. What is the best way to accomplish that goal. What are you looking to get out of this routine. If you don't answer these questions before you come up with a routine then your routine is only as good as the paper it is written on.

 

[kenwood]

i'm trying to gain mass and so i'm goin to workout mon. tues. wed. and i'm goin to start doing more benchpress,deadlifts, squats, military press, etc.

 

[P-funk]

i'm trying to gain mass and so i'm goin to workout mon. tues. wed. and i'm goin to start doing more benchpress,deadlifts, squats, military press, etc.

just work out mon., wed, fri. Screw three days in a row.

 

[vitorio]

I workout:

Chest/Bicep
Back/Tri
‎**Rest Day**‎
Legs
Shoulders/Abs
‎**Rest Day**‎
‎**Rest Day**‎

How is that?‎

 

[P-funk]

I workout:

Chest/Bicep
Back/Tri
‎**Rest Day**‎
Legs
Shoulders/Abs
‎**Rest Day**‎
‎**Rest Day**‎

How is that?‎

fine

 

[kenwood]

so this? monday:chest,biceps
tuesday: back,triceps
wednesday:rest
thursday:legs
friday:shoulder,abs

and what are some good mass building exercises?

 

[P-funk]

so this? monday:chest,biceps
tuesday: back,triceps
wednesday:rest
thursday:legs
friday:shoulder,abs

and what are some good mass building exercises?

how about:

mon- push
wed- legs
fri- pull

 

[kenwood]

ok but what are some good compound exercises(mass building) and which is best compound or isolation? well if you have the time could you help me put exercises together for pull and push?

thanks

 

[WATTS]

i think what foreman wrote is a great start for a routine, but try doing what P-funk said as well(mon-push, wed-legs, fri-pull). this way you wont overtrain and will have enough time to recover. remember you grow when your resting! and EAT EAT EAT!

 

[P-funk]

so this? monday:chest,biceps
tuesday: back,triceps
wednesday:rest
thursday:legs
friday:shoulder,abs

and what are some good mass building exercises?

good push exercises:
bench press, incline or decline or flat, DBs or BBs
CG bench press
dips
overhead press, DBs or BB
push press, DBs or BB
push ups
skull crushers
pressdowns


pulls:
rows, any variety
pull downs, any variety
pull ups, various grips
upright rows, DBs or BB
Shrugs, DBs or BB
curls, DB or BB

legs:
squat, DB or BB, any variety
deadlift, any variety
lunges, DB or BB
step up, DB or BB
leg press
clean and jerk, DB or BB

 

[TheCurse]

hey P, where would you put power cleans in a traditional 3 day split?

 

[P-funk]

hey P, where would you put power cleans in a traditional 3 day split?

legs.