my current routine - bulking, need feedback

F

fqqs

0
1
chest flat bench 3x6-8
incline bench 3x6-8
flies 3x8-10
leaning forward dips 3x6-8
triceps
close grip bench (2/3 of range of motion,tri emphasize) 3x8-10
lyingtricep extensions3x8-10
biceps
bb curl 3x6-8
concentration curls 3x8-10
abs


2
legs
squats (barbell on upper chest) 3x6-8
walking lunges 3x15 each leg
leg extensions 3x20-25
lying leg curls 4x8-10
calves
standing calve raises4x10-15
forearms


3
back dead lift 3x6-8
pullups 3x8-10
bb row 3x8-10
db row 3x8-10
shoulders rear delt raises 3x8-10
shrugs 3x6-8
military press 3x6-8
laterals 3x8-10


all sets above are very hard, but not to failure. ie if i struggle very hard with last rep or my form goes down i dont do the next one...if i excess the upper limit of rep range during given set ill add weight for next set..

from time to time ill add some rest pause or drop sets...


3-4 times a week depending on recovery and my schedule...
 
Fqqs,

Looks like you are following a "somewhat" Bodybuilder routine. This will help you bulk, but i feel you might be doing a little too much. Looking at day 1 you are performing 10 exercises. 10 exercise is fine for a circuit/light workout, but if you are going heavy on all of these lifts, you are probably going to wear out your joints, especially if you are lifting 4 times a week like that. This may lead to an overuse injury. Like some good ole shoulder pain.

If i were you, and i was working out 4 days a week i would set it up a little more like this:

day1: Heavy Push
day2: Light Pull
Rest
day3: Heavy pull
day4: Light push

the heavy days you would focus on your compound/complex movements such as squat, deadlift, bench press, shoulder press, bent over rows, pullups, dips, incline DB press, split squats, ect....

and the light days focus on contraction of specific muscles, and single joint exercises such as chest flys, lateral raises, calve raises, leg ext, leg curl, pull-downs, biceps, triceps.

Just a thought. Ps, how long do these workouts take? If your in the gym for more than an hour, youre taking too much time in-between sets, or you are doing too many exercises.

hope this helps
 
jerryking said:
Fqqs,

Looks like you are following a "somewhat" Bodybuilder routine. This will help you bulk, but i feel you might be doing a little too much. Looking at day 1 you are performing 10 exercises. 10 exercise is fine for a circuit/light workout, but if you are going heavy on all of these lifts, you are probably going to wear out your joints, especially if you are lifting 4 times a week like that. This may lead to an overuse injury. Like some good ole shoulder pain.

If i were you, and i was working out 4 days a week i would set it up a little more like this:

day1: Heavy Push
day2: Light Pull
Rest
day3: Heavy pull
day4: Light push

the heavy days you would focus on your compound/complex movements such as squat, deadlift, bench press, shoulder press, bent over rows, pullups, dips, incline DB press, split squats, ect....

and the light days focus on contraction of specific muscles, and single joint exercises such as chest flys, lateral raises, calve raises, leg ext, leg curl, pull-downs, biceps, triceps.

Just a thought. Ps, how long do these workouts take? If your in the gym for more than an hour, youre taking too much time in-between sets, or you are doing too many exercises.

hope this helps
Click to expand...
thank you for your response, im in the gym for ~60 minutes


i also found this routine on mastover's site:

MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10 switch to barbell
Cambered bar Skullcrushers 4x6-10

THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Seated Calf Raise 2x15
Standing Calf Raise 2x10



every set is INTENSE + some forced reps, rest pause reps, dropset in last sets.

better? volume is really low..
 
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