New here. Workout Help

[drain]

Whats up people im michael from Australia. Im 29.
84 kg, 5 foot 9 and been training for 3 years now.

Just wondering what people think of doing muscle area's more than once a week. Been reading some stuff in the old Arnie body building book and just noticed it has workouts with doing everything 3 times a week.

trying to change my workout up and have a good plan for the next 6 months.
Any help people could be would be amazing

 

[Gazhole]

I wouldn't go by the Arnie book really, not for program advice anyways. Its a great resource for exercise descriptions and diagrams and things like that, but a lot of it is incredibly dated nowadays. Also don't forget that the big man was a genetic freak with perfect muscle building potential, and was juiced up. If you're natural and a mere mortal you'd be advised to steer clear of "traditional" bodybuilding style programs.

I'm guessing youre training for size? What does your current program look like? Most importantly - are you gaining weight on your current diet/nutrition plan? Doesn't matter what you do in the gym, you won't gain a pound if you aren't eating for it.

 

[drain]

yeh still gaining with current eating.
Gotta clean it up a little bit just to drop some body fat.

started at 75 kgs(163).. now im 84 kgs(185)

The types of suppliments here are limited compared to the usa.
So much stuff is banned etc.

 

[Gazhole]

Sounds like you're making good gains. You'll need to choose whether you're going to keep bulking or if you're going to cut fat though, you can't do both at the same time because both are almost completely achieved through diet management (you can't eat less food and get cut at the same time as eating more food to bulk, at best you'll just bulk slower, lol).

Don't worry about supplements, they're unnecessary. Basic multivitamin/fish oil/protein combination is all you need. Optional creatine and caffeine if you can get hold of it. Beyond that don't waste your money IMO.

What does your program look like right now?

 

[drain]

My main thing is to keep what ive got and build on chest area.
its lacked heavily and im still unsure why. at first i thought maybe technique but not ive ironed out issues it hasnt grown much. Maybe just need to mix it up and kinda what i plan to do

Right now.

Chest/tri
Flat db press
Incline press
Incline flies.
Lower cable Cross
Pushdown machine
Rope pushdowns
Overhead rope

Back/bi's
Pulldowns
Weighted Chins
Cable row
Standing BB Curls
Seated incline Db Curl
Preacher 21's

Shoulders/legs
Shoulder Press
Front Raise Db
Side Raise Db
Bent Over Raise

Leg press
lunges
extentions
curls


what im thinking is..
Doing 1 week of
mon- deadlifts, heavy shrugs, squats. Weds- flat bench, power cleans, partial deadlifts. Fri- heavy shrugs, milatary press

then
Week 2 mon- chest tris tues- back bis. Wed rest thurs shouldas fri legs

But obviously not do the same excersises i did in the 1st week.

 

[stevo123]

i usually do legs 2x/week as well as chest then on the other days working back/arms

 

[unclem]

does anybody do decline bb bp anymore?

 

[gtbmed]

does anybody do decline bb bp anymore?

I used to do it to help my bench press, back when I cared about my bench numbers and before I almost entirely stopped benching.

It's a good way to overload the triceps.