need routine! please help!

[Ghandiman]

Hey, i need help with a couple parts of my body. Ive got my chest routine down pretty solid, as i am still sore a good 4 days after the workout. Legs r solid also, i do 3x10 squats, 4x10 presses, and 3x10 hammi curls. My two areas of concern are arms and back. I dont kno what kind of arm excercises to be doing, it alwayz seems like im not sore enuf the next day, and im not getting the kind of growth i want either. my current is as follows:
Tris: closegrip bench - 3x10
french press - 3x10
skullcrushers - 3x 10
Bis:Barbell curls - 3x10
precher curls - 3x10

Back: wide grip pulldowns: 4x10
chins - 3xfailure
BBrows - 3x10
DB rows - 3x10

Right now i am 17, 6'2" and 170 lbs. Relatively new to the sport (4 months).

I havn't seen and substantial results in the four months and i am beginning to get discourages. Just wondering what(if anything) i am doing wrong. Thanks!

 

[jeremys]

eat more high-quality foods. also do squats and deadlifts

 

[Ghandiman]

i eat very well. Very high protein. The one thing i kno im doing right is eating. I do squat, but im confused about dealifting. Back or leg day? how exactly is the exercise done?

 

[Bulldog_10]

Well...have you been changing up your routine? Training programs generally lose their efficiency after 2 weeks of doing the same thing.

Check out this thread...has some good info about changing up your workouts...there are probably more if you do a search...this is just one i was in on.

training methods...

 

[jeremys]

good that you're shoving the food down.

yes, change your workouts if it's not working. try less volume, less reps. 5x5 in my opinion is best for both strength and size gains. read the sticky up top.

generally, people would do deadlifts on their 'back' day in a bodybuilding split.

 

[Ghandiman]

i tried doing a 5x5 but it feels like im not worrking hard enough. If im only doing the 5x5 plus to 2 accessory movements, it feels like im not training hard enough. I have to wait a full week to train that again, and i just dont feel like im hitting the muscle enough

 

[jeremys]

i tried doing a 5x5 but it feels like im not worrking hard enough. If im only doing the 5x5 plus to 2 accessory movements, it feels like im not training hard enough. I have to wait a full week to train that again, and i just dont feel like im hitting the muscle enough

less is often more. i'd reccomend DC, but you've only been at it for 4 months.

 

[ffknight84]

i have a quick question to add in here, what day should yuo do cleans on???