You Guys Gotta Help Me

D

Dukes

0
Before reading i just wanna let you know that it is a bit long because it involves 2 discussion, just an FYI. i've been talking to someone about Running and cardio and such so i asked him if i needed cardio in workout to help lose weight and he replied that if ur workout is intense enough then i wouldn't need cardio becuase then i would just be burning muscle. so i told him my work out and had his comment which was really confusion, and drastically making me consider my work out, please let me know wut u guys think.

(ME)
okay cool, oh and a FYI i don't really know the names for all the machines.

(Mon- Bi & tri) tris i do skull crushes, close grip bench, ^<--- somthing that looks like that on cables pushing down and same thing with a staight bar, and finally dips,
Bis, i do somthing called the 21 excerside where i get 40 or 50lb weight and curl it 7 times from lower to middle, then 7x middle to top and 7x lower to top 2 or 3 sets on it. then do regular curls, foloowed by dumbells and the machine where u sit down and put ur elbows on a pad, i do it with a light weight inhaling and exhaling very slowly as ai lift.

Tues(Chest & legs) flat followed by dumbells, incline foloowed by dumbells, then the fly machine, then decline, and incline and decline cables. then i do 3 different leg works out, working out calves, knee muscles, and do leg pushes, i know i should do squats but i don't

WED (Back and shoulders) i do the low rows, the i do the cable excerise, where u sorta lean back and pull up to ur chest, then do the same behind the head, afterwards i go a this machine where u sit keep ur back straight and pull a cable up to u abs, not sure of the name, then i do the flies that were for chest backwards. for shoulders i do the dumbells, then do that machine where u sit, having the straight bar over ur head and putting down to u face and somtime behind the head. then i grab the dumbells and do like 3 sets lifting it on the side then another 3 sets in front of me.

then i d back to tri and bi and the circle goes on and usually take a break on fri sat or sunday.

Also i do abs every other day, since i want abs becuz of the summer i try and kee it consitant. also i do a souple, nothing intense but time to time like 2 or 3 times a week i do forearms.
for abs i usually grab that huge ball and do sit up on that, someone at the gym who does yoga and like tai chi told me that this was a very effective way, and i totally agree. i do 3 sets going back and forth then 2 or 3 sets side to side. after that to be honest i'm pretty tired. but i go on the that thing where u balance urslef with u elbows mostly nd do leg lift, side to side, bak and forth.

wut do think . ..?


(HIm)
Hmmm... I've done many splits like yours in the past and have never gotten too many gains from them. Since then I've done some fullybody workouts as well as push/pull workouts and have seen great gains. I'd say you're doing too much volume.

You want to structure your workout around the 3 big lifts, Squats, Deadlifts, and Bench. These are the most important lifts as they involve the most muscle groups and results in the biggest gains in both strength and size.

You also want to change your set/rep scheme often. I usually do a cycle of 3 schemes and change it every workout.

So here's the workout I did during my bulking cycle during which I saw some great strength and size gains. If you lift heavy, then this will wear you out.

Push 1: (Monday)
Squat
Bench Press
Military Press
Close Grip Bench

Pull 1: (Tuesday)
Deadlift
Barbell Rows
Pullups
Curls (accessory)

Push 2: (Thursday)
Squat
Incline Bench Press
Dips
Tricep Extensions (accessory)

Pull 2: (Friday)
Good Mornings
Seated Rows
Chinups
Curls (accessory)

You can throw in ab training 2 times a week or so but they should be trained just like any other muscle.

As far as set/rep schemes, for gaining mass, I'd rotate between 3x8, 5x5, and 8x3. Make sure to go heavy but don't train to failure.
 
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Your friend is right, and his routine is much better than yours no offense, just trying to help. The only thing your friend is missing is a little bit of trap work

First off, you don't need a day solely for arms, they should be done after a large muscle group...and you do have way too much volume, for example, with your chest day, you dont need both barbells and dumbells for every angle, and, you do not need to be doing every angle every time, or flies at every angle every time.

Stick to two presses and switch between barbell and dumbells every so often, for example, flat barbell bench and db incline presses...and one form of flies if you want

You do need to be doing squats also, deadlifts if you can as well, they'll rev up your metabolism like crazy, i think deadlifts are better than the good mornings in your friends routine, but squatting/deadlifting three times a week could be a bit too much
 
no offense taken at all, but so is my workout that off? cuz i see alot of peopel doin my workout, i can see why my friends workout is good, and i know deadlift and squat is very effective butis my work out that that bad?
 
Yeah, it needs some work, pretty much what I said in the first post, you don't need a day solely for arms, you are doing too much volume on some days (mainly the chest day), and you need big exercises in there, squats are key, deadlifts may be hard if you haven't done them, but you should work up to them eventually

Focus on compound lifts, if you wanna do isolations, do them afterward

For example, similar to what you have but re-worked, would be

chest and tris
back and bis
rest
legs and shoulders (or put them on their own day)
rest
start over...just a very loose example
 
Weight lifting & losing weight

I think the key is to keep changing your routines and doing different excercises to attack your muscles from different directions. Recentl;y I found I lost quite a bit of "extra weight" by focussing on the legs. I started getting back pain from squatting (about 1/4 tonne) and so went to individual leg presses which were great. Try it but you must go very heavy.
 
leg press.. the machine? avoid machines at almost all costs.. if you get back pains from squat.. i suggest checking out for form propperly, maybe do front squats instead or something like that.
 
yeah ur probably right but its kinda hard, drastically switching to a new routine from the one u been doin for a while, anyway i can incorporate this new routine to mine?
 
One day to the next, just switch! Changing your routine, in any way, is where you'll see gains and changes. We're telling you that his is much better, flat out, just do it. If you wanna incorporate parts of his into yours, incorporate all of it, completely, and take yours out.
 
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