Mass building. Rest b/w sets?

C

Champr23

0
Workout
Warmup 5 mins cardio
5 mins stretching
Monday
Squat machine- 4x6 2.5mins rest. 200lbs.
Calf raises- 4x6 2mins rest. 75-90lbs.
Leg Curls/extensions- 3x6 2mins rest.
Weighted Crunches/Situps- 2x25 2 mins rest. 10lb plate.
Wednesday
Bench press- 4x6 2.5mins rest. 100lbs.
Upright row- 4x6 2mins rest. 55lbs.
One arm row's- 4x6 2 mins rest. 50lbs.
Lat Pulldown- 3x6 2mins rest. 80-100lbs.
Abs- Doggy, bicycle, leg raises
Friday
Db Curls- 4x6 2mins rest. 30-35lbs.(each)
Weighted Dips- 4x6 2mins rest. 25lb plate.
Shoulder Raises- 4x6 2mins rest. 20lbs. (each)
Weighted Crunches/Situps- 2x25 2 mins rest. 10lb plate.

Welp after much thought......Here is my new routine! I weigh 140. I need to gain weight and mass b.c. im a little guy. I read that I should rest 2-3mins b.w. sets just because of my body type. Does this sound ok? My routine fits me well you can comment on it though. (Excludes alot of low back work purposely)
Ricky
 
Skip the leg extensions as you're such a beginner. They're for more physically advanced people and you'd only do bad for your knees. Get some light free squat form work as a first thing (after warm-up, of course). With 4x6 or, say, 3x5 or 5x5, and about 1-2 min. rest, not going anywhere near to failure, you can't go wrong.

Squat form: about a shoulder width stance, lower back and glutes arched maximally. Get the bar up to your neck, with a narrow grip, elbows to the front. Try to split the floor to your sides with your legs. Try to get your glutes between your legs when you dive. In the consentric portion of the lift, i.e. when you come up, arch your upper body also. Get your chest up high, straighten your neck, brace your shoulder blades together and down. Try to fire with your glutes. I assure you they won't grow too big and you'll end up not getting knee and low back problems as easily as a usual gym rat training with machines. When you're getting down, i.e. in the eccentric portion of the lift, don't arch your upper body. Look a bit down. And remember: before the rep, get your belly (not the lungs) totally full of air! Big breath!

Consentrate on as many points as you can at a time without going nuts. :)

As for rest betwen sets: yeah, sounds good. Good luck!
 
Hey thanks for the reply. But Im going to be using a squat machine like leg sled because I can only free squat 95lbs(when im healthy) without getting injured. I've been on a program for 2 months so Im not all that much a beginner. +With leg extensions or curls i've been supersetting them with squats which im not going to do anymore. Trust me i'll be fine doing 4x6 of them. Also, one more thing. If I ever fell like im not getting a good enough back workout is it a good superset with the 2 back workouts I have? and im think'n I need to work my back more than my chest because its a bigger muscle group and my lats aren't really ever sore.
Ricky
 
Champr23 said:
Hey thanks for the reply. But Im going to be using a squat machine like leg sled because I can only free squat 95lbs(when im healthy) without getting injured.
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Do as much as you can without feeling pain; be it even only the bar. Just use it as a warm-up if yu can't go heavier. I assure you it will be of great value for you regarding long-term injury-immunity.
I've been on a program for 2 months so Im not all that much a beginner.
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That's not very long, and obviously your physical development isn't very advanced. Not to criticize.
+With leg extensions or curls i've been supersetting them with squats which im not going to do anymore. Trust me i'll be fine doing 4x6 of them.
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Do it if you feel to it. It's just that there isn't any training for stability muscles and coordination in the extension, resulting in furthered injury risk in free weight training. But if you please to do it, then do it with a controlled tempo; especially the eccentric part (coming down) and stop for 2-3 second at the peak contraction at the top for developing the VMO muscles (important knee stabilizers).
If I ever fell like im not getting a good enough back workout is it a good superset with the 2 back workouts I have? and im think'n I need to work my back more than my chest because its a bigger muscle group and my lats aren't really ever sore.
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You're right in training the back more than your chest. With the upright rows, I'm of the same opinion as for the extensions. They're for more advanced people, for those who have already some size on their back. Skinny guys will only deteriorate their shoulders by doing them. I'd switch them to dumbell or barbell rows.

As for upper back development in general, different pulls are the best. You could again start from doing them as a warm-up in wednesday. I'd recommed . Just train the form. This will also be good for long-term injury management.

But do what you wish: the most important thing is to enjoy it.
 
Thanks for the good advice ;). I'll make the following changes.
>Squat- 1x10 45lbs.(working up in sets over time)
>Leg Curls- 3x6 2mins rest.
>Two arm row's- 4x6 2mins rest. 75-100lbs.(added back work)
No Upright Rows. No extensions.

As for working out for 2 months. That just means i've done it 2 months steady. So thats what I meant! One more thing think I should add another chest workout for mass? The problem I thought of if i did this I'd have 2 much chest/back work. When you combine them.
Ricky
 
Good to know you're taking advice. :D

Nah, you're getting enough stimulation for chest: bench on wednesday and dips on friday. In fact, I would even go as far as to say that you should avoid too much failure for the pushing exercises as you're doing them twice a week; otherwise you might be calling for an injury in the long term. Just focus on form and go to failure in the last set, or not even at all. I hope you're doing the dips with a close grip, otherwise you're not getting alot of work for your triceps in your routine, and you're getting too much work for your chest.

Another thing: many people would say you're doing very little. But I happen to believe that for skinny people less is often more.

Glad to be helpful,

vp
 
Ok I never really did dips in my routine i just switched to them. I wanted to focus on my triceps not chest. close grip here i come!
Ricky
 
My routine is tiring but good. Im in the first week I did M and W workouts. After the workout both days i was dazed for awhile i couldn't walk straight. and i needed ALOT of sleep! I feel like i got a really good back workout for the first time in my life. i could feel my back muscles better. the only problem was benching so far. I tried to adjust my form and my shoulder is sore b.c. it was stretching at the end of the movement.
Ricky
 
Not to argue, but leg extensions hurting the knees? Never heard that one...squats hurting the knees...yeah, that's common.

i know a lot of IFBB bodybuilders use leg extensions to warm up the knees for heavy squats. I do it, and my knees feel better if i warm up on extensions before squats.

to each his own I guess.
 
malkore said:
Not to argue, but leg extensions hurting the knees? Never heard that one...squats hurting the knees...yeah, that's common.

i know a lot of IFBB bodybuilders use leg extensions to warm up the knees for heavy squats. I do it, and my knees feel better if i warm up on extensions before squats.

to each his own I guess.
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Yeah i read the samething, leg extensions are what is recommended after knee surgrey, why do i know? I had one :) My particular surgrey at least.
 
My leg workout isn't going to great.
1. The leg curl machine is one where your in a upright seat and it feels way to weird. I cut it out.
2. Im only doing 8 quality sets for legs a week.

I think i'll have to go to a different gym to get in leg press, hack squats, standing calf machine, and lying leg curls. Cause now their are none of them unless you count leg sled as leg press.

"And remember: before the rep, get your belly (not the lungs) totally full of air! Big breath!"

I thought when you squat you suck your stomach in? So you suck your stomach in with a full breath?
 
Champr23 said:
I thought when you squat you suck your stomach in? So you suck your stomach in with a full breath?
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Sorry, been busy.

With your stomach, you want to have it full of air. While keeping the air in, flex your abs and diaphragm.

Some say sucking in is better. So it's your choice.
After the workout both days i was dazed for awhile i couldn't walk straight.
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It's good to start a bit lighter.
Not to argue, but leg extensions hurting the knees? Never heard that one...squats hurting the knees...yeah, that's common.
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Yeah, I won't argue either. I've heard it many times with the extensions, and have had firsthand experience too, but you're right with the squats also. With squats, you're better off not doing them, if you aren't gonna do them with atleast 90% perfect form and controlled tempo.

It's always good to remember that whatever you read from the net are only opinions. Only thing I can say is that I don't say anything I don't believe to be true, and by looking at my journal you can see that I do how I preach.

Best regards,

vp
 
Sounds great!

With really making the effort to learn the form (esp. the butt and low-back arch) and breathing pattern, you won't be having any knee or low-back problems with this foundation exercise for lower body.
 
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