Need Help From the Best

[p-onyx]

Ok im 20 years old i have always been a big kid. For the past six months i have been able to increase all my muscles by a decsent routine.

Day 1
Chest/ tries
Incline bench 3x12 (mixture of dumbells, machines, bar)
Straight bench 3x12 or till negative (dumbells, machines, bar)
Flies 4x12 or till negative ( cables, machine, dumbell)
Decline 3x10 or tll negative ( bar, machine)
Press downs (Every set till negative)
Behind the back extensions 12,10,8,6

Day 2
Back/bi's
Wide grip pullups 10,8,8
Pressdowns in front 3x10
Upright Rows 3x12
Seated cable row 3x12
Some sort of machine for Lats 3 sets til negative

Day 3
Shoulders/traps
Millitery press 4x12 (dumbell)
Front Dumbell Raises 3x10
Side Raises 3x10 (machine, dumbells, cables)
Reverse lats machine 3x12 (sorry don't remeber the name of this one)
Up right rows 3x10
Shoulder Shrugs 3 sets till negative (on smith, or dumbell)

Day 4
Quads/tries
Squats 4x10
leg extensions 3x12,10,8
Leg presses 3x10,8,8
Dips 3x20,15,15
Skull chrushers 3x12,10,10
Dumbell kick backs 3x10
Reverse pressdowns 3x12

Day 5
Hams/bis
Straight leg deadlifts 3x15,10,8
reverse curls 3x10
Standing curls 5x10 till negative
machine concetrated curl 3xtill negative
single arm machine curl 3x10


This is basically my routine and sometimes i hit calves on monday but i really don't need them too much. And abs every third day. I try to do a cardio every day in the morning.

I weigh about 240 and just started to see results. I was wondering if anyone had a new routine for me to tighten up my body. I intake about 200grams of protein and try to eat as healthy as possible. ABout 250 grams of carbs. ANd i only cheat on sat when i work a full day. Other than that i sleep about 7.5 -9 hrs a night. Can anyone help me with a new routine.

THanx P.s. sorry this is so long im in depressed need of a change.

 

[Legion Kreinak]

Well, I'd say you should definately start doing less reps, more weight. 12 reps is bordering on endurance, yes yes. I'd stay between 6-8, maybe lower depending if you want more strength or size. Also, you train the bis/tris twice a week. No need for it. Check my post about my new routine that needs critiquing... try that out, it works nicely I'm sure. ^^

 

[louden_swain]

Ok im 20 years old i have always been a big kid. For the past six months i have been able to increase all my muscles by a decsent routine.

Day 1
Chest/ tries
Incline bench 3x12 (mixture of dumbells, machines, bar)
Straight bench 3x12 or till negative (dumbells, machines, bar)
Flies 4x12 or till negative ( cables, machine, dumbell)
Decline 3x10 or tll negative ( bar, machine)
Press downs (Every set till negative)
Behind the back extensions 12,10,8,6
.

Not too bad, but I wouldn't include more than 2 pressing exercises for chest. For triceps, 6-8 sets is enough. Here is a possible chest routine:

Incline Barbell Presses - 3 x 6-10
Bench Presses or Parallel Dips - 3 x 6-10
DB Flies (Incline, Flat, or Decline) 3 x 6-10

Day 2
Back/bi's
Wide grip pullups 10,8,8
Pressdowns in front 3x10
Upright Rows 3x12
Seated cable row 3x12
Some sort of machine for Lats 3 sets til negative
.

Your back routine seems a little weak. For one, too many cable/machine movements and not enough heavy compound barbell exercises. Here is a good routine:

Barbell Row or T-Bar Rows - 3 x 6-10
Chins - 3 x failure
Deadlifts - 3 x 6-10
Dumbbell Shrugs - 3 x 6-10

Save biceps for another day when you are fresh.

Day 3
Shoulders/traps
Millitery press 4x12 (dumbell)
Front Dumbell Raises 3x10
Side Raises 3x10 (machine, dumbells, cables)
Reverse lats machine 3x12 (sorry don't remeber the name of this one)
Up right rows 3x10
Shoulder Shrugs 3 sets till negative (on smith, or dumbell)

If you have military presses in your workout, I see no need to perform frontal raises. Most people have problem areas in their rear delts. . . add some rear delt dumbbell laterals. Up right Rows are great for developing the delts, but they also emphasize the traps. Here might be a good delt routine:

Military Presses - 3 x 6-10
Up Right Rows - 2 x 6-10
Bent DB Laterals - 2 x 6-10
DB Side Laterals - 2 x 6-10

Put the shrugs on your back day. Eliminate the machines.

Day 4
Quads/tries
Squats 4x10
leg extensions 3x12,10,8
Leg presses 3x10,8,8
Dips 3x20,15,15
Skull chrushers 3x12,10,10
Dumbell kick backs 3x10
Reverse pressdowns 3x12

Save this day for legs only. Get rid of tricep training on this day!!! Only train them once per week. Remember that you are emphasizing the triceps when you train chest and delts. Do not over train them!! Leg Routine looks pretty good, but consider a pyramid or a 5 x 5 program.

Day 5
Hams/bis
Straight leg deadlifts 3x15,10,8
reverse curls 3x10
Standing curls 5x10 till negative
machine concetrated curl 3xtill negative
single arm machine curl 3x10

Hamstring routine looks solid. Your bicep routine is in shambles. Again, train them once per week. You also have too many exercises and machines in your bicep routine. Make it simple, by including 6-8 sets. Here might be a possibility:

Standing Barbell Curls - 3 x 6-10
Incline Dumbbell Curls - 3 x 6-10

That is all you need. You can easily over train a small muscle group.

I hope some of this information helps. Good luck!

 

[Thaibox]

louden pretty much nailed it.

Where are your rest days? I hope these 5 days aren't consecutive.

You are going to need more protein. Do you know about how many cals your getting?

 

[p-onyx]

Thanx for the great advice but do you really think i need more protein i talked to my doctor and he said that your body can only handle a certain amount daily. He said for my body level that i really should not take more than 250 grams daily. For the post on the crtique it seems really good and im going to try them out thanx

 

[Legion Kreinak]

Yeah well, I'd listen to the doctor. Personally I don't even think you need that much. Protein is good and all, but too much of anything isn't good for ya'. It's possible that you can have kidney problems, or if you have bad kidneys, they won't properly breakdown the protien. Something to that effect, my girlfriend's mom told me. She's a doctor and all too and said that in lab tests nothing wrong actually occured with excess protien however it showed that there was potential for damage. Just be careful, man. And goodluck to you.

 

[b fold the truth]

Wait...

You are 20 years old, a big kid...AND you are only getting 1,800 kcals per day of prot and carbs combined????

I would think that a maintenance diet would consist of 3,000 per day for someone of your size, bodyweight, and age...

B True

 

[p-onyx]

You don't understand for me to gain size is very simple. At the age of 16 i used to weigh 285 pounds i was teh heavy weigt for my wrestling team trying to cut weight to make it. Know im 20 and weigh only 240 pounds and i still can't loose it. Im not fat by im not also ripped i have some stong areas to my body and some weak. Its not too hard to maintain this weight when you have been big your whole life.

 

[b fold the truth]

(Waiting for Cornholio to come on here and say that you have to eat to lose weight...)

B True

 

[Lord_Suston]

a few questions if you don't mind... How intense are your workouts and how long??? are you taking any supplements/vitamins??? what is clean food to you???

basically you need to cut out all sugary stuff and ease off any alcohol... Fryed food has got to go and you need to eat on a regular basis so your body will get used to more food and burn it instead of store it as fat.... do cardio on off days to give your body a rest and don't go 5 days in a row.... Louden has a good program, try to be in the gym for about an hour tops and make sure you don't eat that much carbs after 6pm and watch the results... drink plenty of water and take plenty of vitamin C to boost your anti-oxidant levels aND HELP BOOST your immune system...