How is this a bad routine for bulking? Or is it?

O

Oldspice

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I'm changing my routine, because now i workout 3 days a week and i just feel like it's not enough. So, why not workout more, but do less on each day? This way i can focus on each muscle group per day and eat more, lol.

a typical week;

day 1: chest (flat, incline, decline, fly)
day 2: back (upper and lower)
day 3: arms (bis and tris)
day 4: shoulders, traps
day 5: legs (quads and hams, calves)
day 6: abs, and anything else I skipped that week

Would this be a good routine for trying to get bigger? Or would it be better to make this 3 days a week like i have been doing and do 2 muscle groups per workout?

My main focus is getting my arms bigger, because my legs and chest keep getting bigger, but arms pretty much stay the same. I don't get it...I started all of this at 140lbs and now i weigh 154.
 
i would switch legs to day 3 instead of arms, the smaller bis and tris need some time to heal from your chest then back workout
 
I am no expert, but I want to change my plan also.

In order to Bulk you need to do set of between 6-12 reps. Once you can do two sets of 12, increase weight.

The trouble with working out more is that you are not giving you body time to rest. I can see you are working different muscle groups which is really good, but I would stick with three times per week and allow your whole body rest. Your central nervous system gets a workout also when you train, it needs time to rest.

Try eat some cottage cheese before you sleep

Perhaps put some sprint training into you workouts on your off days.

Good luck
 
A few critique here.

1) you want to rest after 3 days of working because, when you rest is when you grow. Ideally, go 3 days working and 1 day off is best.

2) Your 5 day routine works but its difficult to maintain. That Nitro guy from American Gladiator does a 5 days workout week and rest on the weekend for cardio and it works for him. Do what works for you.

3) With that said, if you want your arms to get bigger, do that at the beginning of your workout while you have the enery and strength but increase the weight more than what you've had done.

I would go:
day 1: Triceps first, then chest.
day 2: Bicep first, then back,
day 3: rest / cardio / abs
day 4: legs
day 5: bicep / tricep / abs /shoulder

if you wanted, you can shift the should from day 5 to day 3. This way you have your arms working out 2x a week. I know you already know this but when you bench press, you are using your tricep a lot that is why most routine goes, chest and tricep. On that same note, back excercises uses a lot of bicep and that is why its back + bicep.
 
Backspace said:
^ I heard you should work tri's and bis at the same time?
Click to expand...

It doesn't matter which you work 1st, 2nd, or 3rd. It matters what you do and how hard you try. I mean for an example, if you bench first and end on say 250,then then go do floor press and end on 185. OR you can start with floor press and end on 225 and then bench and only end on about 240.

Its just simple mechanics really, you work the "support"(tri here^^) muscle first then when you you the "primary"(chest) muscles the support will be tired and visa versa.

The thing about splits is there really individualized. Like my old split looked nothing like you would see in a mag or online but it worked very well for me. Try what ur proposing and see what happens and be very aware of your body and how it changes and make the necessary changes to keep up.
 
In 10 years I have never seen anyone get big fast and naturally using a body part type of program.

day 1: Triceps first, then chest.
day 2: Bicep first, then back,
day 3: rest / cardio / abs
day 4: legs
day 5: bicep / tricep / abs /shoulder

Just look at this: One week have 7 days

triceps 2 times a week
biceps 2 times a week
chest 2 times a week
back 2 times a week
shoulders 1 time a week (6 days of nothing)
legs 1 time a week (6 days of nothing)

You are really not working enough. I see a very unbalanced week.
This is the type of workout that only steroid users use to get big and they get results. The worst thing is that they recommend the same workout to others that aren't taking steroids.

If you just want to work out 3 times a week then you should do a full body workout. Or at least a upper or lower body split 4 times a week. Keep your rest long so you can lift heavy. Lifting Heavy means that when you do 8 reps you can't do 9. 10 if you are alone.

Work big muscles to increase your testosterone. Your legs are your biggest muscles, work them 2 to 3 times a week, at least one big exercise like a squat or a deathlift. Also a heavy chin up will do more for your biceps than a bicep curl, if you are skinny use a weight vest or someone to provide resistance. You can work your arms at the end of each workout every day only do 1 or 2 exercises for biceps and triceps but make them count (do them heavy).

Also control your reps. I don't mean slow reps but at least don't use momentum to do your reps. Use the muscles you want to lift.

The most important part of your workout is your pre and post-workout nutrition. Make sure you get some carbs and protein before and after each workout. Also get some protein before going to bed. In the morning get some carbs and protein. This is a must to get big.

Hope this Help

Rick_CSCS
 
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