Ok, i need HELP!

[jeremys]

you're getting quite a bit of good advice here

we've all had to force-feed ourselves at some time. be sure to eat plenty of carbs

remember to squat and dead...heavy

dont go too high on the volume. a lot of the time, less is more. i would never stay in the gym for over an hour

 

[DrBones]

Am i doing something terribly wrong in my routine that i am just not growing?? I would give my left sack (maybe my righ one too, haha) just to gain an inch everywhere on my bod.

You've got two sacks? Thats got to be an interesting site.. maybe all your gains have been going there? Just kidding..

Anyways.. if you want me to host some pictures for you, send me a Private message and I'll give you my email address..

I personally prefer to have a different split than what lord kreniak described.. Heres my split.. and I've been CONTANTLY getting stronger since using it

Mon - Back
Tue - Chest
Wed - Off (you can do some ab work here if you please)
Thur - Shoulders/Bi's/Tri's
Fri - Quads/Hams/Calves


The way I've setup my routine nothing colides with each other and each muscle gets ample time to recover. Back gets a very large rest between deadlifts on monday and squats on friday.. Shoulders get ample great rest between themselves and chest.
I dont do a lot of ab work, as I feel they get pretty hammered through other excersices, however I do usually toss in a couple of sets of wednesday to make myself feel like i at least made an attempt.

 

[crew9]

2) Also, isnt Back/Bis and/or chest/tris a bad combination? and i say that not because some personal trainer told me or anything, but but because i know that when one does back and bi's together, you are not able to give one of the two muscles 100% because it is already sore from hitting a secondary muscle.


That's the point. They work synergistically together. It doesn't matter if you can't use as much weight if you did them separately. You'll grow and get stronger and isn't that the point? Also a vast majority of lifters put their movements together like that for the very same reasons.

 

[mikeds]

Ok guys, thank you very much for all of your help, starting wednesday, i am gonna hit it hard again...

ok, now i just need some advice as far as work out set up. A few of you have given me different routines, let me ask for your advice on this routine, and if is no good, then i have to decide between some of the routines you guys gave me.

M- Chest/Tris
T- Quads/Hams
W- Rest (some abs before bed time)
TH-Back/Bi's
F-Calvs/Shoulders
SA-Rest
SU-Rest

Is this bad? I ask your opinion on this routine only because there is no way i can do legs in one days. Quads, Calvs and Hams all in one day? It takes me about 45 mins for quads alone, nevermind adding calvs and hams too, i will be in the gym for a while.

What do you guys think? if this isnt good, can you fix it up for me, but somewhat in that way? Thanx guys.

 

[jeremys]

how many sets do you plan on doing?

looks pretty good to me

 

[mikeds]

Ok, if that looks ok, here is the routine in depth.

M- Chest / Tris

Chest (4 sets of incline benchpress. 10, 8, 6, 4 reps)
(3 sets of flat bench. 8,6,4 reps)
(4 sets of cable flys. 10, 8, 8 reps)

I change it up every now and then with the exercies, swiching to dumbells.

Tris( 3 sets of skull crushers. 10,8,6 reps)
(3 sets of str8 bar push down. 10,8,6 reps)
(3 sets of kickbacks with db. 10,8,6 reps)


T- Quads/Hams

Quads(4 sets o squats. 10, 8, 6, 4)
(4 sets of leg press. 8, 6, 4)
(3 sets of leg extensions. 8,6,4 reps)


Hams(3 sets of leg curls. 10, 8, 6 reps)
(3 sets of deadlifts. 10, 8, 6 reps)
3 sets of underleg curl 'the one where u sit down and press down with you heels' 8, 6, 4 reps)


W- Rest


Th- Back/Bis

Back(4 sets of pull ups. 10,8,6,4reps)
(3 sets of seated row. 8, 8, 6 reps)
(3 sets of dumbell row. 10,8,6 reps)


Bis(3 sets of bicep db curl. 8, 6, 4 reps)
(3 sets of hammer curls. 8, 6, 4 reps)
(3 sets of concentration curls. 8,6,4 reps)


Fri-Calvs/Shoulders


Clalvs(5 sets of calf raises. 10,10,8,8,6 reps)
(5 sets of seated calf raise. same thing for reps)


Shoulders(3 sets of millitary presses. 10, 8, 6 reps)
(3 sets of up rows 'where u bring the ez bar up to ur chin' 10, 8, 6 reps)
(3 sets of raising the db with ur arm right in front of you, whatever that is called, haha. 10, 8, 6 reps.


SAT- rest
SUN - rest

What do you guys think?? Please critique, thank you very much.

 

[zackdarnell]

Unless they are stiff-legged deads, do the deads on back day.

 

[mikeds]

anybody please?

 

[mikeds]

come on guys, we are almost done..just tell me if my workout routine is ok and i will leave you guys alone. promise..

 

[DrBones]

Move back and bis to friday so you have a longer rest between squats on tuesday and deads on fri...
If you use your back much in your squats 1 day rest doesn't seem like nearly enough...