My Routine

B

Biggie

0
Ok well i've been a lurker on this site for along time now, and i really like it so i decided to finally join it. Since this is my first post, i'm goin to post my routine that i'm going to be doing, and i was just wondering if you could all give me your take on it. This is the routine im' going to start, because i work out at school and a new quarter starts soon with new classes on new days and times.

Mon. - All upper body. Cable flyes and dips for chest, tricep pulldowns for triceps, pushups, seated cable rows for back, cable curls for biceps, pull ups/chinups, regular and bent over lateral raises and shoulder presses for shoulders, hanging leg raises, crunches, and sidebends with weights for abs and obliques.

Tue. - All lower body. A calf machine for my calves, squats, and leg presses.

Wed. - Same as monday

Thur. - Same as Tuesday

Rest friday saturday and sunday.


Also, on monday and tuesday i don't do a very hard workout, it's more to get my body ready for wednesday and thursday, because i'm not doing any heavy lifting during the weekend. Then, on wednesday and thursday, i do a really hard workout. I'm a normally skinny guy, but after 6 weeks i'm starting to notice some results, from my current routine, not the one listed above. I'm 19 and 5'11 and i weigh about 130 pounds. It's hard for me to gain weight, i can eat and eat as much as i want but i hardly ever gain weight. I eat as healthy as i can, i try to eat a lot of meats and high protein foods. I also drink 1-1 1/2 gallons of water a day, and abour 4 cups of either reduced fat milk or whole milk a day. I snack on peanuts throughout the day and take a multi-vitamin. I also eat a protein bar right after my workout, then a protein shake before i got to sleep. I would really appreciate any kind of feedback on my routine. Thanks.
 
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well im not a big fan of the one day rest you're getting, but if your work out is extremely light and you're 100% healed by your next workout then i guess its okay.. and i highly reccomend the barbell or dumbell bench press, it is a very good exercise. as for nutrition wise, everyone can gain weight, its harder for some than others but possible(seach forums, for gaining weight).. and ur protein shake should be consumed after working out, and maybe eat the protein bar in the morning if you can. and a glass of milk or two before bed should last you all night..

post ne Q's...
 
Yeah the only problem is, i work out at the gym at my school, and i dont' really have anything to contain my protein shake in to take with me. Also, yeah i do the monday and tuesday workouts very lightly so i am healed up for wednesday and thursday. The reason my workout is like this, is because i have school from monday through thursday, not friday, and my school is like 30 mins to an hour away. Otherwise i would spread out my workouts a bit more so i can get more rest.
 
well if you can get to a protein shake within 45 min of ending your workout, it will have the same effect, i just reccomend a shake because of the quick solubility of protein.. and maybe you should consider breaking up your workouts into 3 day sessions: push (upper body); pull (upper body); and lower body; and maybe abs & forearms on the 4th day

just a suggestion, i obtained good results with this, but if your routine is working well now, then i wouldnt suggest fixing what isnt broken..
 
You're workout looks ok: but i'm not so sure its optimal. The upper/lower split is a great idea; the exercise choice and order is a bit off (i'm assuming you complete the exercises in the order written) and the "not to hard" routine the first two is not terrible beneficial. Rearrange the exercise order and choices: (anything separated by a "/" means to alternate the exercises on different days)
IE:
Upper: Bench Press/Incline Bench; Pull Ups/Chinups; Overhead Press/Lateral Raise; Bentover Row/Cable Row; abs
Lower: Squat; Deadlift (can also be done with your upper body work); Lunges/Splits Squats; calf raises

Lift Mon, Tues, Thurs, Fri - take off wed (or just do cardio) and off saturday sunday.
 
what if i did my upper body routine on mondays and thursdays, and my lower body routine on tuesdays, and workout my lower body really hard since it's only once a week? Also, i don't always do the exercises in the order they are listed above, i try to switch off every time i go so it's not always the same exact workout.
 
What are your goals ? The routine Adler posted is a very solid general purpose routine. You can adapt it for strength/mass gains just by changing the weight used and reps performed. Remember this, the more intense you train, the more rest you need to recover. I'm training to build core strength now. I need at least 3 days rest to recover fully, and I do whole body compound movements to build strength. Your body will tell you when its time to train again.
 
My goals are basically to gain muscle mass, i definitely want to bulk up a bit. I want the mass, but i also want the strength, cuz really i think if you look buff but you aren't really strong, i think it's a waste.
 
At first then, lift heavy with low reps. Concentrate on core muscle exercises

Bench Press
Squats
Deadlifts
Military or push presses
Back extensions
Ab work
Chin ups/Rows

Build a strong core, then you can lift for mass heavier than before.
 
It may be, it all depends on the intensity.

If your cardio is intense , back it off to 4-5 sessions at 45 minutes each

Weight train 3 times a week maximum if your doing full body. You have to rest or you will overtrain. If your splitting between upper/lower and/or each muscle group, more training a week is ok. Give your muscles time to recover.
 
Evans: great advice regarding the core development.
Those exercises are the foundation of any good fitness regimen. If you're going for size; try to focus on 6 reps-ish.
 
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