SEX! okay, now that you've noticed...

[domanmom]

My back/shoulder/biceps need help!!

What are the best things to do for a semi-newbie like myself.

I've been at it for over a year and am now stuck at

100/6 x 5 lat pulldowns
60/6 x5 deads
70/10 x 5 delt fly machine
40/12 x 3 bentover row one arm

50/12 x 3 clean and press
30/10 x 2 [drop after up to 5 sets] military press
20/6 x5 front db raises
40/8 x 5 lat raise machine
15/6 x 12 db lat raises

I do this 2x per week.
I do back/chest one day and shoulders/bi/tri on another day
.

 

[MohawkMuscle]

Program actually looks good!

One thing.... add squats. I see that you perform Deadlifts which are great! But adding sqiats will add about 20% muscle to your upper body.

 

[vinylgroover]

Sounds like you're doing way too musch for my liking. you do all that twice a week?

Try cutting back to once a week, also cutting back on volume. If you can do all that twice a week for just two bodyparts, as well as working other muscle groups and still be able to get out of bed, you've really got to ask yourself how intensely you train when you're in the gym.

For back, bring in barbell rows and pull-ups, and go for short, intense workouts. Your muscles need rest in order to grow.

 

[MohawkMuscle]

I do this 2x per week. I do back/chest one day and shoulders/bi/tri on another day

Im asumming he does only train 2x per week...

if it is 4 days then yes you may be doing too much.

 

[vinylgroover]

Yeah, confusing. I read it as working the whole upper body twice a week. If not then my mistake.

 

[domanmom]

Okay, I do bi/tris/shoulders twice a week, with about 4 days in between, same with chest/back, and then a leg day, and sometimes I do an hour of cardio and abs.

I am thinking of splitting it up more or else doing each part only once a week and adding a couple more days of cardio. Trouble is I don't like the classes at my gym and elliptical gets boring.

tnx for the feedback!

 

[gettinlarger]

o ... ver ... training!

 

[vinylgroover]

It depends on your goals. If you are looking to add muscle, then yes, work each bodypart once a week. But replacing the days that you don't workout with cardio is counterproductive to building muscle.

If your goal is to lose some fat and just generally loook fit, then it's not so crucial.

I suggest a happy medium is to work each bodypart once a week and do cardio 3 times per week x 30-40 minutes per session.

Split your weights work over three or four days. If you can keep your weights work and cardio on separate days that would be ideal.

Cardio bores the hell out of me, so i don't do it. Just go for a brisk walk, no one says you have to perform your cardio in the gym!