need some advice

R

retired_M!K3

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Names mike and im not new to working out or anything like that. but im wondering if my work out is right for what im wanting. im wanting muscle mass.
and my workout avrages about 2 hours. my friend says thats a long time and hes pretty big and only works out 45 mins. and im doing to much in one day and should split it up to every other day to get best results. so im asking u if im doing too much or not enough.

bench press 10 sets and 10 reps of about 205 pounds
curls 10 sets and 10 reps about 70 pounds
another curl idk the name but its with hands up right. 5 sets 10 reps about 60 pounds
four arm 5 sets 25 reps 70 pounds
dips 5 sets 20 reps
pull ups 3 sets 20 reps

he says i should split my work out to curling and things like that ever other day and bench and that stuff the other days. is this right if i want better results. or is what im doing fine?
 
"im asking u if im doing too much or not enough."

Both. Yes, two hours is too long, especially considering you're only hitting 30% of your body. No back, core or leg work whatsoever. Essentially, nothing below the elbow (with the possible exception of the forearm). Imagine how long this would take you if you actually worked your entire body. I would also say that if you can do 100 reps of all of these exercises, you are probably not lifting heavy enough.

So I'd cut the 10x10s and go with 5x5, 3x8 or something more reasonable. Cut the second set of curls. 5 sets of 25 reps for forearms? I'd cut that entirely. 100 dips and 100 pull ups? Good exercises, but excessive (you could do 50 of each, and have time for 50 squats and 50 deadlifts or 5x5 of 4 new exercises).

You should add some lower-body, larger compound movements (squats and deadlifts to be redundant), lower the sets and reps, cut out some of the over-worked isolation pieces and, yes, take at least a day off between FBWs.

In fact, just read some of these pages to get an idea of what the end result should look like.

Good luck.
 
An hour would be the longest I'd work out for because if I'm pushing myself hard enough then I'll be exausted by that point and wouldn't get much benefit out of carrying on. My sessions are usually 30-45 minutes and I think I get good gains from that.

Also, I think you're missing the basic core lifts of any good routine like squats, deadlifts and rows. I like the chins, dips and bench but they only cover a really small proportion of your body.

How have your gains been from what you're doing so far?
 
iv had ok gains and i do some squats. but iv seen some gains but they have how to say not as desirable. i know it takes time and im in no rush but iv bin doing that workout for maybe 3 months now. and i can see a difference but i want more for my buck. and i havent gaind as much as i was hopping for this workout.
 
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