Is this the ideal programme?

O

Obshobs

0
My aim: To gain as much volume, in terms of muscles, throughout the body, in particular the upper body. Also to be able to bench press my own weight in KG (current weight: 73kg. Bench press: 62,5kg).

I've been going to the gym for about a year now, increased weight by over 10kg.

Now, by looking at my aims, would you consider my programme to be ideal for those purposes?

Day 1: (upper body; low reps heavy weights, reps between 2 and 10. Bench, triceps and biceps with free weights, then the w/e its called in english where you lift weights from a normal position to a T position working ur shoulders, then the machine that works ur lower shoulder muscles, called the t-machine. Finishes by doing abs)

Day 2: off

Day 3: (Upper body: high reps, lower weights, basically same as day 1 but with different movements/machines, including pull-ups)

Day 4: (Lower body/back: squats, deadlifts, and separately all the legs muscles with machines. Reps are 10-12. To end i do the back by rolling.)

Day 5: start over again from Day 1.

This means i do legs 1-2 times a week, upper body 3-4 times a week.
Assumnig i eat properly and enough, sleep well, etc, is this programme ideal?

thanks in advance for any help, and excuse my bad english :)
 
ye i would try a 5x5 routine to try and build up your weights to nearer what you want and then when you have the weights up then hit the reps for 8-12 to try and increase the muscle size. just make sure you diet is good and that you are getting enough protein
 
Well, if you are going for muscle size per say, I wouldn't go with a 5 X 5 program. 5 X 5 is more for muscle strength. What you should be doing however is consistently sticking to higher reps - a set of heavier lower weights would be great, but the focus should be higher reps in the 8-12 range.

I would stick to higher reps consistently for a while, atleast a couple of months and see how it goes. Not going back and forth between low and high reps every workout...

As far as your routine, I don't understand what you're doing. Your focus should be on compound lifts, presses (chest and shoulder), dips, rows, squats, deadlifts, and the isolations should come last. Do not stick to the exact same exercises for every single time you workout either.
 
the 5x5 has actually proved quite effective to gain mass.. i gained 5kgs pretty quick on it.. though, its ALL about what you eat.. want to get big? it doesnt matter HOW good you train if you dont eat..:p
 
Karky said:
the 5x5 has actually proved quite effective to gain mass.. i gained 5kgs pretty quick on it.. though, its ALL about what you eat.. want to get big? it doesnt matter HOW good you train if you dont eat..:p
Click to expand...

Yeah very true, but I wasn't referring to a bill starr 5 x 5 like what you're doing (or a variation), I was just talking about 5 reps in general...which is more for strength
 
AJP said:
Well, if you are going for muscle size per say, I wouldn't go with a 5 X 5 program. 5 X 5 is more for muscle strength. What you should be doing however is consistently sticking to higher reps - a set of heavier lower weights would be great, but the focus should be higher reps in the 8-12 range.

I would stick to higher reps consistently for a while, atleast a couple of months and see how it goes. Not going back and forth between low and high reps every workout...

As far as your routine, I don't understand what you're doing. Your focus should be on compound lifts, presses (chest and shoulder), dips, rows, squats, deadlifts, and the isolations should come last. Do not stick to the exact same exercises for every single time you workout either.
Click to expand...

I've read from several pages, and my personal trainer told me too, that the variation in reps (one very tough with only 1-5 reps, 3 sets, and one normal, 10-15 rep 3 set) is the most important thing when building up muscles. It gives them strength and volume... reason? dunno, it was something about first working the **** out of the muscles, then allowing blood to flow through them during the easier reps.

As for my routine, i don't do the same every time :) try to new stuff every now and then...
What is isolation and compound lifts?
 
Compound works multiple muscles ex Deadlift-hamstrings, back, biceps....
Isolation is isolating one muscle group ex Curls-works biceps
 
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