Rate my workout

[GFR]

so lets drop this thread and ill post the whole routine tomorow k thanks

Don't listen to these guys nRVaVa, their just jealous. I think you need to type out your entire routine in detail. But from what I can see you could probably do a few more sets. For example you should be training each muscle 3 times a week for 25-30 sets (i.e. bench press 10 sets, incline press 5 sets, incline flys 5 sets, decline press 5 sets.and finish off with 5 sets of push ups, then do lats, delts, biceps, triceps and traps . for 25-30 sets each) ). I would say your total upper body workout should have at least 200 sets and should take 4 or 5 hours, and should be done 3 times every week. On leg day do 10-15 sets of squats, 10 sets of leg press, 5 sets thigh extensions, 10 sets of hamstring curls, 10 sets of stiff leg dead lift and 15 sets of calf's standing and 10 sets seated; do legs 3 times a week.
Good luck buddy and keep us up to date on your progress.

 

[njdevil13]

Don't listen to these guys nRVaVa, their just jealous. I think you need to type out your entire routine in detail. But from what I can see you could probably do a few more sets. For example you should be training each muscle 3 times a week for 25-30 sets (i.e. bench press 10 sets, incline press 5 sets, incline flys 5 sets, decline press 5 sets.and finish off with 5 sets of push ups, then do lats, delts, biceps, triceps and traps . for 25-30 sets each) ). I would say your total upper body workout should have at least 200 sets and should take 4 or 5 hours, and should be done 3 times every week. On leg day do 10-15 sets of squats, 10 sets of leg press, 5 sets thigh extensions, 10 sets of hamstring curls, 10 sets of stiff leg dead lift and 15 sets of calf's standing and 10 sets seated; do legs 3 times a week.
Good luck buddy and keep us up to date on your progress.

. thats too funny.

 

[Triple Threat]

Don't listen to these guys nRVaVa, their just jealous. I think you need to type out your entire routine in detail. But from what I can see you could probably do a few more sets. For example you should be training each muscle 3 times a week for 25-30 sets (i.e. bench press 10 sets, incline press 5 sets, incline flys 5 sets, decline press 5 sets.and finish off with 5 sets of push ups, then do lats, delts, biceps, triceps and traps . for 25-30 sets each) ). I would say your total upper body workout should have at least 200 sets and should take 4 or 5 hours, and should be done 3 times every week. On leg day do 10-15 sets of squats, 10 sets of leg press, 5 sets thigh extensions, 10 sets of hamstring curls, 10 sets of stiff leg dead lift and 15 sets of calf's standing and 10 sets seated; do legs 3 times a week.
Good luck buddy and keep us up to date on your progress.

No girly-man workouts for you, eh Foreman?

 

[patricio223]

would someone please get this kid a babysitter

 

[ccr_bballer33]

hold up hold up, you cant possibly be serious 3 times a week with 25-30 sets! wow, I have a hard time believing this is working for you, unless you have incredible genes and are on many supplements other than protein..

 

[Todd_]

bros I "I.M.ed" him and acted leik a chick and he sent me a nude shot himself

http://www.zell.webzdarma.cz/obrazky/kaja-small-penis.jpg

 

[GFR]

hold up hold up, you cant possibly be serious 3 times a week with 25-30 sets! wow, I have a hard time believing this is working for you, unless you have incredible genes and are on many supplements other than protein..

That is a beginner workout I recommended for him, my workout is much harder and involves 35-45 sets per muscle group 3 times a week.

 

[min0 lee]

bros I "I.M.ed" him and acted leik a chick and he sent me a nude shot himself

http://www.zell.webzdarma.cz/obrazky/kaja-small-penis.jpg

 

[IJ300]

bros I "I.M.ed" him and acted leik a chick and he sent me a nude shot himself

http://www.zell.webzdarma.cz/obrazky/kaja-small-penis.jpg

i'm too scared to click on that link, but if thats a real pic of his winkie then thats straight up sick

 

[Doublebase]

What does his age have to do with it? He posted his routine and asked others to rate it. No one else thought it was good and said so.

I meant just remember that when criticizing him. He is not mature yet.

 

[oldcool]

Guys chill, just like the rest of us he will go through about 7 million different routines as he continues to grow. He asked for advice, give it, constructively appreciate the fact that the guy is a gym rat. If it works for him so be it, I would suggest however that you vary your exercises and do not allow it to become stale. Two hours is a long time, be creative with your sets.

 

[GFR]

Guys chill, just like the rest of us he will go through about 7 million different routines as he continues to grow. He asked for advice, give it, constructively appreciate the fact that the guy is a gym rat. If it works for him so be it, I would suggest however that you vary your exercises and do not allow it to become stale. Two hours is a long time, be creative with your sets.

Your one post has more class than all 1441 of mine.

 

[Tough Old Man]

This is great. We have a 14 year old telling us how often we can work chest. I have a QUESTION. If you have a personal trainer, then why in the hel do you want us to rate your workout. Who's your personal trainer Michael Jackson? Hell i can lift more drink then he can, but I'm not going to give them to the school kids as that would interfere with my own alcoholism and bicep training!

LEts see i had to meet my trainer which means i had to leave which is why i didnt type anything... and half the peopel that posted do chest once a weak which is stupid u can easily do it more it only takes the muscle 48 hours to rest, and if it still hurts after that wiat another day u can easily do chest twice a week u just choose to say that because you hear other guys say it on line???? oh yea and because u want to think that ur workout is good enough

 

[drew.haynes]

All i can say is... I REALLY HOPE YOU DON'T PAY YOUR "TRAINER"... as he CLEARLY is a MORON

 

[ABLQ2]

OVERTRAINING IS GOOD FOR YOU!!!!

it teaches you a valuble lesson on how you should start to change your workout, once youve been injured : )

you see, training for two hours isnt a good idea because after the first hour, your testosterone is greatly decreased. this means that it is no longer benificial if you are trying to gain muscle. if youre trying to lose fat, training for more than 30 minutes isnt benificual because you start training for endurance and not fat loss. generally speaking, the only time its good to train for so long is if youre bruce lee, or a marathon runner.


anyways, its good that you train bis and back together, maybe you should consider doing chest tris and shoulders all together, and focus on compund movements so that you are able to fit more in, with less time. if you lift with good form, you should hit failure after a few good sets.

i didnt see any warm ups posted, you should warm up for five minutes or so and stretch before lifting.

all in all, i give the current work out a 5. cut the time back and it would be great.

 

[drew.haynes]

stretch before lifting

This is the only thing you said that I would definately question. I think many people would agree it is better to stretch after. Stretching before, I believe, has been shown to decrease maximal strength, and potentially INCREASE risk of injury.

 

[ABLQ2]

i stretch as part of my warm up and after im done. i feel that it increases muscle reruitment and helps me to make sure im hitting as much of the fibers as i can with less weight, it may make you weaker , but i stretch several minutes before hand so that doesnt seem to be the case.

what i like to do though doesnt work for everyone, and you are probably right for most. i just notice injury when i dont stretch well.

 

[LexusGS]

damn.... everyday of the week. too many crazy man.

 

[Akkers]

NrVaNa: You're kidding aren't you. Noone can possibly adhere to a routine like that and believe that it will brin them long term results. ANYTHING (within reason) brings short-term results, but I would like to see that routine do anything for you in a few months.

I don't understand why you can't just take the advice of guys on here, a lot of whom have a whole lot of lifting experience. We know what works and what doesn't and I'll give you three words you need to hear: OVERTRAINING DOESN'T WORK. But I suppose your too stubborn to take the advice of more experienced body-builders on here.

As someone stated above, muscles don't grow in the weight room, they grow in the kitchen and in bed.

And as for that personal trainer, he's doing an absolute marvellous job, He obviously knows his stuff thoroughly, you know, having you at 7% BF when on bulk! And as for the abs, lose the attitude. Your a little punk who knows s**t all about lifting. You've made that much clear.

Good day.

 

[Squaggleboggin]

Okay, even though he's been extremely rude to my forum friends, I'm going to be nice and actually post the routine I use. If you're looking for strength gains, it's worked beautifully for me so far and I've made what I consider satisfactory gains with it. I do three sets of three reps each to warm up followed by three sets of two reps each for my working sets. Keep the weight at about 90-95% of your 1RM for the working sets and about 50-60% of your 1RM for the warm up sets; if you need to, go get a spotter. Do not try to do heavy weights alone if you aren't comfortable with the movement and aren't confident you can do it. Even if you are confident, you still shouldn't.

Day One: Deadlift, tate press, hammer curl
Day Two: Off
Day Three: DB bench, lateral raises, jackknife sit ups
Day Four: Off
Day Five: Full squat, SLDL, static barbell hold for grip work
Day Six: Off
Day Seven: Off

Make sure that if you don't know the form of an exercise, you find it out, look at it, study it, look at pictures, study them, try it with light weights, warm up, and then try it with a spotter. Doing heavy weights with an exercise you aren't familiar with will only lead to negative things in your exercise career.

 

[GFR]

Okay, even though he's been extremely rude to my forum friends, I'm going to be nice and actually post the routine I use. If you're looking for strength gains, it's worked beautifully for me so far and I've made what I consider satisfactory gains with it. I do three sets of three reps each to warm up followed by three sets of two reps each for my working sets. Keep the weight at about 90-95% of your 1RM for the working sets and about 50-60% of your 1RM for the warm up sets; if you need to, go get a spotter. Do not try to do heavy weights alone if you aren't comfortable with the movement and aren't confident you can do it. Even if you are confident, you still shouldn't.

Day One: Deadlift, tate press, hammer curl
Day Two: Off
Day Three: DB bench, lateral raises, jackknife sit ups
Day Four: Off
Day Five: Full squat, SLDL, static barbell hold for grip work
Day Six: Off
Day Seven: Off

Make sure that if you don't know the form of an exercise, you find it out, look at it, study it, look at pictures, study them, try it with light weights, warm up, and then try it with a spotter. Doing heavy weights with an exercise you aren't familiar with will only lead to negative things in your exercise career.

The reps on the working sets are just waaaaaaaaay to low. Unless you are an advanced power lifter doing less than 5 reps is just silly.