My new routine

H

healthyadiction

0
Im new on this forum and i thought id start off with my routine and goals and sh!t for feedback.
Im 170 now 5 10 and a half and im trying to add some mass. Ive already been working out on and off for 5 years starting with HS so here we go--

mon-chest and back
tues-arms and shoulders
wed-legs and abs
thurs-same as mon
fri-same as tues
sat-same as mon
sun-same as wed

my workouts are and hour +- and i do 2 exercises per group 7-8reps and 3 sets. Looking to gain 10 lbs of lean muscle. I know im gonna gain some fat but thats ok so im looking to be 185ish.

so bring on the constructive tonguelashings
 
whoa whoa that is waaaay to much.

First step is cut back, a lot. You're doing chest/back, arms/shoulders...3 times a week!? So when do your muscles rest and recovery?

Anyway, I'm sure you get the point. Try 4 maybe 5 times per week, do some cardio every once a while on your rest days..that you will hopefuly have in your new routine. Make sure you are doing big compund lifts as well, if you any isolation exercises try to squeeze them in at the end of your workout.

I don't know if you are doing any squats or deadlifts, since you just said "legs," but if you aren't you should start.

Switch up the reps too, you are doing 7-8 for every set, switch it up.

EAT, lastly and most importantly, if you aren't eating well and eating enough, you won't gain the lean muscle mass you want.

Anymore input on your routine, exercises, etc?
 
AJP said:
whoa whoa that is waaaay to much.

First step is cut back, a lot. You're doing chest/back, arms/shoulders...3 times a week!? So when do your muscles rest and recovery?

Anyway, I'm sure you get the point. Try 4 maybe 5 times per week, do some cardio every once a while on your rest days..that you will hopefuly have in your new routine. Make sure you are doing big compund lifts as well, if you any isolation exercises try to squeeze them in at the end of your workout.

I don't know if you are doing any squats or deadlifts, since you just said "legs," but if you aren't you should start.

Switch up the reps too, you are doing 7-8 for every set, switch it up.

EAT, lastly and most importantly, if you aren't eating well and eating enough, you won't gain the lean muscle mass you want.

Anymore input on your routine, exercises, etc?
Click to expand...

i tried to base this on working out less per day and more days a week. Anyway i know that muscle recover takes 24 hrs so it shouldnt be a problem. I do a lot of isolation exercises but i understand that i use my arms for bench ,for example. My friend did this for 2 months and he got insane results.

im trying to eat every 3hrs and drink a shake after every workout.

i agree squats and deadlfts are great..pulled my back last time though
 
Actually muscle recovery takes more than 24 hours. If you keep at lifting, I'm sure you'll realize later that you can split it up more and less per week, and most times, less is more.
 
healthyadiction said:
Im new on this forum and i thought id start off with my routine and goals and sh!t for feedback.
Im 170 now 5 10 and a half and im trying to add some mass. Ive already been working out on and off for 5 years starting with HS so here we go--

mon-chest and back
tues-arms and shoulders
wed-legs and abs
thurs-same as mon
fri-same as tues
sat-same as mon
sun-same as wed

my workouts are and hour +- and i do 2 exercises per group 7-8reps and 3 sets. Looking to gain 10 lbs of lean muscle. I know im gonna gain some fat but thats ok so im looking to be 185ish.

so bring on the constructive tonguelashings
Click to expand...


What am I gonna lash? You didnt post what your routine consists of? Have to agree with AJP on the rest of your workout.
 
I feel obligated to put in my agreement with AJP. Rest is essential for muscle developement, without it, especially combined with that routine (very intense), you run a major risk of overtraining. And that is a risk you DO NOT want to take.
 
ok maybe you guys are right but i dont really feel fatigue when i do 6 days a week.

ok so my chest routine-->reg bench. First i prime with about 100lbs and then 2 sets of 185 (6 reps) to 205 (maybe 4 reps) (max for me for now) and then as many reps as i can push with 2 plates (135). Incline dumbells (same deal). Cable fly's 3 sets

Back--> lots of pullups, back extensions. Bent over rows (dont remember what you call this) 3 sets with dumbells. Lat pulldowns 3 sets.

and thats it for one day. It usually takes a little over an hour to do all this.

I want to increase my bench so should i just stick to doing incline and decline bench press instead of doing the other exercises?
 
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