Is this a good routine?

P

prorican

0
Whats up everybody, I was wondering if this routine is any good?
Mon- Chest
Tues-off
Wed-arms
Thu-off
Friday-back/shoulders
Sat-off
Sun-legs

My goal is to bulk up and if this routine is not good please suggest something else. Im 22, 5'11'' 155lbs and being working out off and on for about two years following this routine, but for the last 3 months Ive been more commited and plan to stay that way. And I know that nutrition and diet have a lot to do with bulking up, but for now I just want to know about the what weight training routine I should use. thanx
 
no its not effective for bulking.
Have a read around the forums and most of your questions will be answered.
 
The reason that it is not very effective for bulking lies behind the number of times that muscle is worked. If you are only working a muscle once a week (which that plan has you doing), then you won't see many gains. Look towards a full-body workout or a small split instead. Have a read around the boards as well, you will find a lot of useful information.
 
Thanks guys for the help! I think Im going to start a push/pull type split now that I know my other routine wont do the job.
 
hi prorican

you would need to work many muscle groups during a single session rather than isolating them. ideally you should start with a 3 day split, first day = 2-3 chest exercises and 2-3 back exercises perform 12,10,8,6 reps with a 2 count concentric (lifting) phase and a 3 count eccentric (lowering) phase.

2nd day = shoulders x 2-3 4 sets 12,10,8,6 and then biceps x 2, 3 sets 12,10,8 and triceps sets x 3, 12,10,8 reps.

final day = lower body, legs/glutes 1-2 exercises, 4 sets etc, then quads/glutes 4 sets etc, quads in isolation 4 sets, then hamstrings 2 exercises, 4 sets, then calves 2 exercises, 3 sets @ 15,12,10, finally finish off with some abs, 3 exercises x 2 sets each @ 10-15 reps

that should get you well on your way.

by the way, muscles only ever pull there isn't a single muscle in the body that can push. the only split that i can think of that could be termed a push/pull is when working opposing muscle groups (antagonistic pairs). an idea of this would be to perform a set of chest exercises then during the recovery of the chest perform back exercises and then go back to the chest etc.

just to clarify things

good luck with the workout pal
 
danielbanfield said:
by the way, muscles only ever pull there isn't a single muscle in the body that can push.
Click to expand...

You're being a bit nitpicky. Yes, all muscles work by contraction, but in distal relation to the body, push means to push away.

No need to be so anal about the details.
 
hardly nitpicky my friend just dealing in facts. when you perform bench press your pectoral muscles are working concentrically but the ligaments and pulling on the bones to create desired movement.

sorry if i put my message across in a bad manner, not here to make enemies.
 
thanx for the input danielbanfield but what I meant by push/pull is what tonymcclellan and cynic are talking about. Dont get me wrong though, Im not picking sides. Your input is more than welcome.
 
danielbanfield said:
by the way, muscles only ever pull there isn't a single muscle in the body that can push. the only split that i can think of that could be termed a push/pull is when working opposing muscle groups (antagonistic pairs). an idea of this would be to perform a set of chest exercises then during the recovery of the chest perform back exercises and then go back to the chest etc.
Click to expand...

The last two sentences contradict what you mean in the first however.
 
danielbanfield said:
hardly nitpicky my friend just dealing in facts. when you perform bench press your pectoral muscles are working concentrically but the ligaments and pulling on the bones to create desired movement.
Click to expand...

danielbanfield said:
not sure how? enlighten me please.
Click to expand...

Because if you're going to say the above, than to also say chest/back is a push/pull doesnt coincide with the technicality of your definition. Not trying to start an argument here however.
 
danielbanfield said:
hi prorican

you would need to work many muscle groups during a single session rather than isolating them. ideally you should start with a 3 day split, first day = 2-3 chest exercises and 2-3 back exercises perform 12,10,8,6 reps with a 2 count concentric (lifting) phase and a 3 count eccentric (lowering) phase.

2nd day = shoulders x 2-3 4 sets 12,10,8,6 and then biceps x 2, 3 sets 12,10,8 and triceps sets x 3, 12,10,8 reps.

final day = lower body, legs/glutes 1-2 exercises, 4 sets etc, then quads/glutes 4 sets etc, quads in isolation 4 sets, then hamstrings 2 exercises, 4 sets, then calves 2 exercises, 3 sets @ 15,12,10, finally finish off with some abs, 3 exercises x 2 sets each @ 10-15 reps

that should get you well on your way.

by the way, muscles only ever pull there isn't a single muscle in the body that can push. the only split that i can think of that could be termed a push/pull is when working opposing muscle groups (antagonistic pairs). an idea of this would be to perform a set of chest exercises then during the recovery of the chest perform back exercises and then go back to the chest etc.

just to clarify things

good luck with the workout pal
Click to expand...

Oh brother.
 
Slang? I am pretty sure if you go ask any top trainer in the industry what a Push/Pull routine consists of, he will not bring up anything about how there is no such thing as pushing.
 
danielbanfield said:
hi prorican

you would need to work many muscle groups during a single session rather than isolating them. ideally you should start with a 3 day split, first day = 2-3 chest exercises and 2-3 back exercises perform 12,10,8,6 reps with a 2 count concentric (lifting) phase and a 3 count eccentric (lowering) phase.

2nd day = shoulders x 2-3 4 sets 12,10,8,6 and then biceps x 2, 3 sets 12,10,8 and triceps sets x 3, 12,10,8 reps.

final day = lower body, legs/glutes 1-2 exercises, 4 sets etc, then quads/glutes 4 sets etc, quads in isolation 4 sets, then hamstrings 2 exercises, 4 sets, then calves 2 exercises, 3 sets @ 15,12,10, finally finish off with some abs, 3 exercises x 2 sets each @ 10-15 reps
Click to expand...
Just wondering, where did you get your information from? I can tell you that this is a very poorly designed routine.

The reason that I bolded your quote is because you strongly contradict yourself in a very important aspect of weight training. You should be doing compound exercises, whereas in your second and third days, it is all isolation. A much better routine would be something like:

Day 1:
*Squats
*Deadlifts
*Lat Pulldowns
*Bench Press
*Shoulder Press
*Dumbell Curls

Day 2:
*Straight-Leg Deadlifts
*Weighted Pull-Ups
*Decline Bench Press
*Lunges
*Weighted Dips
*Shrugs or Shoulder Press

Day 3:
*Front Squats
*Romanian Deadlifts
*Incline Bench Press
*Various Rows
*Military Press
*Skullcrushers

which is a 3-day full-body routine, or another great choice would be a push/pull routine that stroutman and Tony speak of, have a look around the forums for a bit more information on it.
 
i agree shaftedtwice that would be an awsome regime for someone who is very experienced in bodybuilding. Someone who has trained for 2 years or more as a bodybuilder. for an ititial regimen i don't think that many coaches or PT's would your back you up there pal. it takes a long time to develop tendon and ligament stregth - much longer than the rate of hypertrophy.

and correct i did contradict myself but i'm pretty certain that section slipped in unknowingly as i was trying to agree with your comments of working muscles many times.

anyway, i promise this is my last word and i expect you'll have your last words and then your mates will want there last words and then we'll go round in a nice little circle all over again unless i stop.

the main topic of this thread is for prorican to have his program critiqued which i think has been achieved even if other agendas have gotten in the way.

good luck prorican
 
danielbanfield said:
i agree shaftedtwice that would be an awsome regime for someone who is very experienced in bodybuilding. Someone who has trained for 2 years or more as a bodybuilder. for an ititial regimen i don't think that many coaches or PT's would your back you up there pal. it takes a long time to develop tendon and ligament stregth - much longer than the rate of hypertrophy.

and correct i did contradict myself but i'm pretty certain that section slipped in unknowingly as i was trying to agree with your comments of working muscles many times.

anyway, i promise this is my last word and i expect you'll have your last words and then your mates will want there last words and then we'll go round in a nice little circle all over again unless i stop.

the main topic of this thread is for prorican to have his program critiqued which i think has been achieved even if other agendas have gotten in the way.

good luck prorican
Click to expand...

Muscle growth will outpace tendon and ligament growth? Please explain. And don't hide from debate. Healthy debate is great when uncovering the truth.
 
Tendons and ligaments are less vascular and recieve nutrients indirectly. They are slower at healing when injured, unlike muscle or bone.

Still, I don't know why DBF would mention them all like they are in the same ballpark. They aren't. You don't gain in tendon strength the same way you gain in muscular strength-- by tearing it apart and letting it grow back.

Ligaments are a whole nother story, as well. They connect bone.
 
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