need some help

R

robert13

0
can someone help me with a routein i'm a perfetionest and there is no perfect workout so this my workout. my routein bothers me because at the end of the day i'm not sore and i do a full body workout 3 times a week. please reply thanks

flat barbell bench press 8x12 reps 50 lbs
dumbbell curls 6x18 reps 10 lbs
flys 4x6 reps 10 lbs (i seem to find theme hard)
deadlift 3x10 reps
squat 2x10 reps
shoulder press 3x8
 
Couple things to thing about:

Soreness does NOT equal growth. (strength or size)

If you feel as though your program is not working the way you want it to then I'd suggest looking at your intensity first. How long do you rest, should you be increasing poundage, is your form on point? Things of that nature.

Don't get frustrated! Keep tweaking your program to be rewarding and fun. Check out this post by JP a couple days ago for program ideas.
http://training.fitness.com/showthread.php?t=2326

Here is another link to a full body program. This one may be a bit advanced but it gives you an idea of what exercises you should be using in your full-body program.
http://www.t-nation.com/readTopic.do;jsessionid=45BC8CE1B18D9D62EC45C19DE324C1CE.ba13-1?id=508031

Remember to keep it fun, and make this a life-long habit.

DM
 
When going for mass: I try to keep in mind to change my routine every 4-6 weeks and keep increasing the weight every week and to get in as many good calories and protiens as I can get my hands on.

When toning: I focus on intensity a lot more, keep your heartrate up. I do more cardio along with weight training too. Running and leg lifts really help me to cut in my six pack.
I agree with everything Detroit says also. Goodluck. ;)
 
THE CORRECT and TRUE WAY TO TRAIN FOR MUSCLE !

Follow this for 6 months . THE CONTEST BODYBUILDERS WORKOUT This will get any one a nice physique male or female. Follow it faithfully! One set 10 reps each even the abs, 3 exercises per body part like 3 for biceps 3 for chest ect. Sun. + Wed . chest/triceps- Monday + Thursday : Abs first/then Legs/ Calves---Tuesday. + Friday: Back first/then Biceps/Shoulders- 3 exercises per muscle group supperset between exercises one week then the nexet do like for biceps 3 bicep movements 1-3 back to back. Superset week is like for example: bicep curls then work the back then return to biceps- ect. repeating cycle. Stack : a small box: 6 supplements- Labelled- Sunday-Friday, Sunday take only one each day cycle- Vitamin C Monday take one Milk Thistle herb (liver cleaner the a tonic) sold at GNC - or Vegetarian stores. Tuesday: Testosterone sold at GNC or GHG Wed. Vitamin C again Thursday : B vitamin complete. Friday take one- One a day Multi vitamin - with food like at breakfast. Saturday complete rest day no training no supplements. Repeat Sunday the cycle- Most females and men train wrong for fat loss- doing aerobics in the afternoon, NO! do aerobic early in the morning before breakfst and train with the weights in the afternoon for the best fat loss. Eat light 5 small healthy meals with high protein low fat low carbs you need carbs for energy but not that much fat for energy. This produces great results!
 
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