Newbie :) asking for advice

[will.hare7]

hey all,

iv been weight lifting for 8 weeks now I have been told to do a routine as follow.

sunday . chest,tri 4 exercises per muscle and isolation 4 sets of 8 to 12 reps compound 5 sets 12 reps

Mon. back,bi same as above isolation 4x12 comp 5x12

Tue. shoulders,traps isolation 4x12
comp 5x12

wed half hour to hour of core

Thur. legs ISO 4x12 comp 5x12

Fri + sat off

I have gained 1stone 3 pounds so is working so far I only lift at home with free weights. the only body part I'm not improving is shoulders I work so hard and never get the pump and muscle pain the next day on my shoulder.
also worried about muscle memory should I like do one week 6 reps then next 12.

thanks will.
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[will.hare7]

Bump bumo

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[buddhabuilder]

Keep your reps 10-12. I would like to see a more complete stats from you including age and estimated bf%. And it will help if write out your full workout. Exactly what exercises and the order your doing them in. Then we can zero in on your shoulders.

 

[Zazingibingi]

I had the same problem with shoulder bro little pump never sore etc.

Lateral raises. Slow reps light weight about a set lasting 30-45 seconds.
Then I'd do dunbell shoulder press for a rep range of 6-10 reps with about 4-6 sets.

Helped me heaps overall strength on upper body lifts increased.

Give it a shot... If you like

 

[will.hare7]

Keep your reps 10-12. I would like to see a more complete stats from you including age and estimated bf%. And it will help if write out your full workout. Exactly what exercises and the order your doing them in. Then we can zero in on your shoulders.

Hey thank you for reply.
I'm 21 I'm weighing in at about 10 stone now I started at 8.10
My body fat is about 10 now.

Sunday. Chest tri
Close grip barbell press 5x12
Ez bar close grip skull crusher 4x12
Dumbbell triceo extension 4x12
Dips with my gf on my lap 5x12
Barbell wide grip press 5x12
Dumbbell fly 4x12
Pull overs 4x12

Monday back bicep
Ez bar close grip curl 5x12
Dumbbell alternate curl 4x12
Hammer curls 4x12
Dumbel curl over incline bench 4x12
Barbell bent over curl 5x12
Middle back shrug 4x12
Dumbel row 4x12

Tue shoulders

Dumbel shoulder press 5x12
Dumbbell front raise 4x12
Dumbbell lat raise 4x12
Dumbbell laying rear lat raise 4x12
Barbell shrug 5x11

Wed core

Just weighted crunches ex.

Thur legs
Full Sqauts 5x12
Wide stance sqaut 5x12
Dumbbell step ups 4x12
Seated calf raise 5x12

Thank man




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[will.hare7]

I had the same problem with shoulder bro little pump never sore etc.

Lateral raises. Slow reps light weight about a set lasting 30-45 seconds.
Then I'd do dunbell shoulder press for a rep range of 6-10 reps with about 4-6 sets.

Helped me heaps overall strength on upper body lifts increased.

Give it a shot... If you like

Thank you for you input mate see iv been doin heavy might try lighter weights

Cheers

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[buddhabuilder]

It looks like a thorough program. Like I said 10-12 reps with 45-60 seconds in between. You can also experiment with lowering your reps to increase your weight, and then try to hold onto that weight as you increase the reps to 10-12. And, by the way, congratulations on finding this site and posting. You should do a thorough search of the stickies and threads in the exercise/diet forums. There is stuff over there that can revolutionize your approach to BB. I just started the SL 5x5 program and am as excited as a little kid to get to the gym. You will want to change up your routine as your body gets used to what your doing in order to keep it moving forward. And then there's Diet. The learning never ends.

 

[will.hare7]

It looks like a thorough program. Like I said 10-12 reps with 45-60 seconds in between. You can also experiment with lowering your reps to increase your weight, and then try to hold onto that weight as you increase the reps to 10-12. And, by the way, congratulations on finding this site and posting. You should do a thorough search of the stickies and threads in the exercise/diet forums. There is stuff over there that can revolutionize your approach to BB. I just started the SL 5x5 program and am as excited as a little kid to get to the gym. You will want to change up your routine as your body gets used to what your doing in order to keep it moving forward. And then there's Diet. The learning never ends.

Thank you mate.

So I should like up the weight to like 6 reps then when I reach 12 reps up the weight again?
What sort of mixing up routines will prevent muscle memory what actually happened when you don't mix things up do you lose muscle or stay same size? Yea there's lots to no lol can't keep up.

Thanks will

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[buddhabuilder]

From my own experience, and the study I've done on the forums here, I would say that it is best to focus on 8-12 week cycles of training. This gives your body a chance to learn the exercises so that you can really push the weights, but helps keep things from getting stale. Yea, if work outs don't remain challenging you may stop growing, and maybe even lose some gains. So that would be, increase the weight when you drop down to 8 reps, then try to hold on to that weight in the following routines as you increase the reps to 10-12. 4 sets of 10-12 is a good range for growth. You spend the first couple years getting a foundation for Bodybuilding, and during that time, as long as your diet is on and your training remains challenging, you should see some good results. As time goes on you need to become more creative and knowledgeable to make consistent gains. Body Building is an art and a science. Your shoulder routine looks pretty good. If your not getting a pump you should focus on your form. A google search will show you plenty of videos on the subject so you can tweak your approach.