My workout -- critique please

M

Mico

0
I'm currently trying to bulid muscle mass. 5'10, 155lbs, BF% unknown.
This is my workout:
Mon/Thurs (chest and tricep)
- Flat bench, 3 sets
- Incline bench, 3 sets
- Weighted Dips (45lbs), 3 sets
- Butterflies, 3 sets
- any tricep isolation excercise (skullcrushers, close grip bench press, close grip pushups), 3 sets
- Military Press (machine), 2 sets
- reverse flies, 2 sets

Tues/Fri (middle/upper back and biceps)
- Machine Rows, 4 sets
- Lat pulldowns, 3 sets
- Pullups medium grip, 3 sets (to failure)
- Curls - EZ Bar, 3 sets
- Hammer curls - dumbells, 3 sets

Wed/Sat (legs and lower back)
- squats, 3 sets
- leg press, 3 sets
- calf raises, 3 sets
- 30 mins of cardio (saturdays only)

On all days i do abs between sets. If my set can't be coupled with another lifting excercise, then i couple it with abs.
Still working on adding deadlifts in there.

Currently i'm intaking about 2300 calories a day, goal is 200g protein, 200+ carbs (mostly complex, save post-workout shake) and <10g saturated fat. This is my diet for a clean bulk.

I get results extremely slowly, is there something wrong? Am I overworking? I don't have muscle building genes, my father was an endurance runner. Is there a problem anywhere?
 
Search this forum for fullbody workouts or upper lower split workouts. Full splits like yours aren't the most efficient and effective way to train.
 
BigT: Total agreement. This workout has too much on back to back days. There is a real risk, with this 6 day routine, of substantial shoulder over-training.

IMO: 4 days of lifting, per week, at max.
 
Mico said:
I get results extremely slowly, is there something wrong? Am I overworking? I don't have muscle building genes, my father was an endurance runner. Is there a problem anywhere?
Click to expand...


I don't think that you are getting slow results because of bad genes. I, too, have crappy genes. I am quite thin, and have a hard time adding any sort of mass. However, my strength does go up, and I knock out goals all the time.
I do agree with everyone else, I think you are training way too much. You might not feel tired, but your muscles are not getting enough time to recover, and more importantly, rebuild.
Jon
 
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