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New here and could use some tips/advise!

hulkamainia 119

hulkamainia 119

New member
Hello every body! New here and I can already tell this is my new favorite site.

My stats: 18 years young
145 pounds
Bf 14~15% (I'm guessing but I know I'm close)

I have been training for almost a year. It took me awhile to find a good workout and diet.

My goal is add muscle (bulk) and add alittle strength

My training looks like this

Mon. Chest and tri's
Bench press 4 sets (not including warm ups and stretching)
Incline 4 sets
Decline machine 4sets
Machine flys or cable flys 3 sets
Dips 3 sets
Cable Tricep pushdown 4 sets
Cable rope pull down 4 sets

Tues. Back and bi's
Deadlifs 6 to 9 sets (sets depend on how I feel that day)
Lat pull down 4 sets
''V'' bar pull down 4 sets
T bar rows 4 sets
One arm dumbbell row 3 sets
Hi row machine 3 sets
Preacher curl 4 sets
Incline dumbell curl 4 sets

Weds. Rest day

Thursday. Shoulders
Behind the neck press 5 sets
Military press 4 sets
Shwarorshoneggars 3 sets (sorry I spelt that completely stupid lol)
Front cable raise 3 sets
Cable cross over 4 sets
Rear delt fly machine 4 sets
Shrugs 3 sets

Fri. Legs
Squats 5 to 6 sets
hack squat or legs press 3 sets
Leg curls 4 sets
Leg raises 4 sets
Calve raises 4 sets

Saturday. Heavy arms and lower back
Preacher curl 4 sets
One arm dumbell curl 3 sets
Straight bar curl 3 sets
Hammer curls 3 sets

Close grip bench 4 sets
Skull crushers 3 sets
Cable Tricep push down 3 sets

Goodmornings 5 sets

Sunday. Rest day

Mon. Repeat

My question is what do you all think about my training? am I over training can I add any thing that will help or take anything away? I do every exercise with 6 to 8 reps except for heavy arms which is 4 to 6 reps. Thanks you, any advice would be appreciated!

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It looks pretty decent and a fair amount of volume , but yes do more quad work, I'm impressed to see you have good mornings In there, they are a very effecting workout for your posterior chain !! And not many utilize this exercise. Also, swap out lat pulldowns with body weight pull-ups on occasion , no use of doing pulldowns if you can't physically perform pull ups , imagine hanging from a chair lift and it's either do a pull up with your snowboard attatched to ya or drop 40 feet... Yes this happened lol , and I dropped 40 feet :S
 
Make sure you are eating a whole bunch to prevent over training and continued growth with such a high volume routine
 
Stiff leg dead lifts for hamstrings- focus on stretch not weight.

You don't need the flys. Personally my best growth has come from dips, overhead press, DB bench, n incline. Those r the 4 chest/shoulder exercises I utilize, n it's really the meat of my routine. Obviously some laterals n high volume rear Delt work.

Do some form of cardio.
Eat right 90% of time (you're 18 so I know you won't eat properly 100% n not really necessary) don't booze up too much too often.

Oh! Progression. Find a way to progress each workout whether it be reps/weight or rest time between sets. Stay consistent for 6 months and good things will happen (meaning after 6 months you'll see a nice change from starting point)
 
Thanks! I will be sure to add those in with my leg workout probably near the end! I'm actually not on the booze to often lol I got tired of the hangovers so I'm gunnu focus on training and grades. My diet is eat every 2 to 2 1/2 hours
6 AM is 4 eggs and 1 cup of oatmeal
8 AM is 2 yogurts a nutragrain bar and a apple
10:30 is 1 chicken breast and 1 1/2 cup pasta
12 AM 2 cup spinage with one hard boiled egg and sliced up apple
Around 3 or 4 PM a protein drink
Around 6 or 7 PM 2 slides of bread with peanut butter on them
9 PM 1 chicken breast and mashed potatos 1 cup



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Rustilldown said:
It looks pretty decent and a fair amount of volume , but yes do more quad work, I'm impressed to see you have good mornings In there, they are a very effecting workout for your posterior chain !! And not many utilize this exercise. Also, swap out lat pulldowns with body weight pull-ups on occasion , no use of doing pulldowns if you can't physically perform pull ups , imagine hanging from a chair lift and it's either do a pull up with your snowboard attatched to ya or drop 40 feet... Yes this happened lol , and I dropped 40 feet :S
Click to expand...

Damn man sounds scary! But judging by your avatar you made a nice recovery! Lol I will be sure to swap those out! My pull ups are actually weak! I posted about my diet anything you could suggest would be much appreciated! And thank you for posting! And yes I feel like it strengths all my lower body! I don't like to go to heavy the exercises because I am still growing and rather start with good form and go from there!

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how much protein is that? 2 chicken breasts plus 5 whole eggs doesn't seem like enough.

Drop nutrigrain bar in favor of more protein. Drop the mashed potatoes at night.
Maybe some olive oil to cook your chicken with.
Nothing wrong with more veggies.
 
Buildingup24 said:
how much protein is that? 2 chicken breasts plus 5 whole eggs doesn't seem like enough.

Drop nutrigrain bar in favor of more protein. Drop the mashed potatoes at night.
Maybe some olive oil to cook your chicken with.
Nothing wrong with more veggies.
Click to expand...

Okay thanks! I will cook up a bunch of chicken and other complex carbs like pasta, potatos, and more veggies and steak! I'll post again tonight with a better diet plan!

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Switch all your yogurt to plain Greek yogurt and mix some protein with It..
 
Evan Tipps said:
Switch all your yogurt to plain Greek yogurt and mix some protein with It..
Click to expand...

Okay I'll but some this Friday! I eat Tilimuk light yogurt right now I think its 12g of protein and 24g of protein! But I know greeks probably has more of both!

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hulkamainia 119 said:
Okay I'll but some this Friday! I eat Tilimuk light yogurt right now I think its 12g of protein and 24g of protein! But I know greeks probably has more of both!

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Click to expand...

Greek yogurt is the bomb.. My go to snack!
 
You look good man. You're also young like me.. Only 17 here. Keep at it looks like your doing a good job
 
If possible I would switch out the protein shake for real food, I'm not a big fan of protein shakes I think most people don't really absorb much protein from them. Even worse if you are actually allegoric to something in the shake and don't realize it. I would actually add a fat to your meals some where, the whole diet has to be in a balance and you need fat to absorb certain vitamins, helps with protein absorption as well. You didn't say how you cooked the chicken or what you put on the pasta as someone said olive oil is not a bad idea. Work in a few more veggies or at least cycle them so you don't get bored with spinach all the time. Same with the eggs, down the road some time you will get egged out might as well try to work in some variety.

My 2 cents.
 
Creepusmaximus said:
If possible I would switch out the protein shake for real food, I'm not a big fan of protein shakes I think most people don't really absorb much protein from them. Even worse if you are actually allegoric to something in the shake and don't realize it. I would actually add a fat to your meals some where, the whole diet has to be in a balance and you need fat to absorb certain vitamins, helps with protein absorption as well. You didn't say how you cooked the chicken or what you put on the pasta as someone said olive oil is not a bad idea. Work in a few more veggies or at least cycle them so you don't get bored with spinach all the time. Same with the eggs, down the road some time you will get egged out might as well try to work in some variety.

My 2 cents.
Click to expand...

Yes I will definitely look at different varieties! Also I will start to add olive oil in when I cook chicken. And I boil eggs and eat some of the yolks for fat, like let's say I eat 6 eggs id eat 3 yolks I also boil my chicken (breast) with chicken broth and I boil my pasta (whole grain) and add ragú sauce, and I boil potatos and then mash them after that ill add butter and milk, and then for stake I would grill them or fry them, I also drink 1 gallon of water everyday and take in a multivitamim and I'll try to take protein drink's less and less. I'll also pick up some yams and broccoli at the store tomorrow, thanks for the input agian!

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Looking at your work out I would try some other stuff to be honest. I would go for more compound moves.

Example for your back I would do pull ups, barbell rows and dead lifts. Nothing else. All three of those work you whole back. One arm rows and lifts like that won't do much for you go for the power moves.

Another thought is you do switch your lifts around every once in while???? You can't do the same routine month after month because your body will get use to it and progress will stop.

I like that you rest then do shoulders then do legs, the shoulders are your most likely to get hurt body part. Ask any old guy in the gym you do not want to pound your shoulders.

Good luck.
 
Creepusmaximus said:
If possible I would switch out the protein shake for real food, I'm not a big fan of protein shakes I think most people don't really absorb much protein from them. Even worse if you are actually allegoric to something in the shake and don't realize it. I would actually add a fat to your meals some where, the whole diet has to be in a balance and you need fat to absorb certain vitamins, helps with protein absorption as well. You didn't say how you cooked the chicken or what you put on the pasta as someone said olive oil is not a bad idea. Work in a few more veggies or at least cycle them so you don't get bored with spinach all the time. Same with the eggs, down the road some time you will get egged out might as well try to work in some variety.

My 2 cents.
Click to expand...


Very good 2 cents. I agree with you to the utmost! An astute post, which I'm sure derived from experience. Every member on this site should take heed to this post...
 
Creepusmaximus said:
Looking at your work out I would try some other stuff to be honest. I would go for more compound moves.

Example for your back I would do pull ups, barbell rows and dead lifts. Nothing else. All three of those work you whole back. One arm rows and lifts like that won't do much for you go for the power moves.

Another thought is you do switch your lifts around every once in while???? You can't do the same routine month after month because your body will get use to it and progress will stop.

I like that you rest then do shoulders then do legs, the shoulders are your most likely to get hurt body part. Ask any old guy in the gym you do not want to pound your shoulders.

Good luck.
Click to expand...

Thanks and good luck to U! I will use this advise! And I do switch up I won't change everything but I'll switch exercises, and switch the order up! For example I would do hammer strength incline, then regular, then decline for about 3 or 4 Weeks then I'll switch to barbell or dumbell but I would do incline and decline barbell or dumbell and leave regular at hammer strength or machine.

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It sounds like you on one the right track young one! I think while foods are best but I Still like a little chocolate whey after a workout ... It's like a treat:)
 
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