UPDATED: New routine

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zipsa

0
Bulk Muscle Program
30 Second – 3 minute rest between sets

Monday – Rest
· Exercise Run
· No Protein Drink

Tuesday - Rest
· Exercise Run
· No Protein Drink

Wednesday – Abs and Legs
· Warm up run and stretches
· Weighted Crunches = 8 - 10 reps in 3 sets
· Reverse Crunches = 8 - 10 reps in 3 sets
· Squats = 8 – 10 reps in 3 sets
· Cool Down stretches
· Take Protein Drink

Thursday – Rest
· Exercise Run
· No Protein Drink

Friday – Rest
· Exercise Run
· No Protein Drink

Saturday – Arms and Back (Pull Day)
· Warm up run with stretches
· Dead lifts = 8 – 10 reps in 3 sets
· Barbell Curls = 8 – 10 reps in 3 sets
· Dumbbell Hammer Curls = 8 – 10 reps in 3 sets
· Cool down stretches
· Take Protein Drink

Sunday – Chest and Abs
· Warm up run and stretches
· Incline bench press = 8 – 10 reps in 3 sets (Level 1 bar raise)
· Flat Dumbbell Bench Presses = 8 – 10 reps in 3 sets
· Dumbbell fly = 8 - 10 reps in 3 sets (Side arms)
· Incline Sit-Ups = 15 reps in 2 sets
· Cool down stretches
· Take Protein Drink
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I followed that previous forum and i collected the information and produced a new routine, if im missing anything or doing something wrong please tell me and also mention anything about some techniques that you may think needs to be replaced for something more effective
 
I didnt even need to read the weights workouts to see that this will not work as a muscle building program. I have a bunch of tips so im just gonna write up some pointers to help you re-think your weekly program.

If you have time to train every day, dont feel you should organise your programs on a 7day week. youd be better off doing 2on, 1off, 2on, 1off, etc...

If your looking to build muscle you should have a high protien and carb diet throuout the week, not just on training days. If you need help workingout how much protien you need every day then ask seperatly in the nutrition section, But I can tell you that you should keep a slow and constant intake of protien throuout the day.

All that running WILL stop you from making large gains in muscle, You should be doing interval training aka HITT.

If you want to improve flexibility you'll get much better results streching every day. Dont worry about writing it into your program, to save time, just strech as many times a day as your time allows, just dont force your muscles and joints to overstrech.

You should have 2 exercises for every muscle if you need help look on www.exrx.net its very very helpfull.

I dont see any Lat or shoulder work.
break your workout in to 3.

muscle groups to be covered are
chest,
shoulders,
core (lower back, obliques, abs)
traps
lats
legs
arms

some muscles work well together, like traps and shoulders in deadlifts and cleans. so its best to work them together.
However its also good to work chest and shoulders together, so you have to plan around how your muscles will feel on the days following your workouts to plan for the next.

tip - decline bench willnot work the shoulders, so if you did deadlift on monday, you'll be ok for decline bench on tuesday. Then next week change to incline bench (which will work the shoulders) and the next day do bent rows (which will not work the shoulders)
Let me know if your not following me.

try doing interval training in the mornings so that on rest days you are acctually resting.
break your plan up like this...
have 2 sets of 3 workouts and alternate between them.

set one
day 1 - traps and shoulders
2 - legs and core
3 - rest
4 - chest lats and arms

set 2
1 -chest and shoulders
2 - legs and core
3 - rest
4 - traps, lats and arms
 
ok thats very good, but im still very lost regarding my routine. should i add more days and more techniques for other muscles on my body .. such as shoulders, calves etc ?

im still bery new to all this and finding it a little complex the routine i added could you please edit it to be most effective for bulk muscle. a large focus of mine is biceps i would like to mention. but still fulfill all the other work for legs,back and all that
 
you could surf the web a bit and look for some size building routines.. is all you want to get big? or str too?
if you are just starting then making your own program might not be such a good idea. i did.. and i had no gains:p then i started on a real program.. and started eating more:p and BANG 5 kg more on the scale:p and not alot of it was fat:p
 
iv looked at thousands could you please refer me to one for a 15 year old kid 5''10 for bulk muscle expansion, i own a bench press and dumbbells, you prolly have much better exp with all this
 
I did give you lots of hints.
Go to exrx.net as i said before and pick 2 exercises for each of the muscle groups I listed. Do that before you do anything else

split them up into 3 workouts, then post it here and we'll check it.

you gotta do it yourself or you wont lear what your doing. If you copy something you'll brainlessly do it and not question it.

LEARNING IS THE KEY
 
manofkent said:
I did give you lots of hints.
Go to exrx.net as i said before and pick 2 exercises for each of the muscle groups I listed. Do that before you do anything else

split them up into 3 workouts, then post it here and we'll check it.

you gotta do it yourself or you wont lear what your doing. If you copy something you'll brainlessly do it and not question it.

LEARNING IS THE KEY
Click to expand...

well, ive learned alot from looking at other training programs, like the bill starr one and the olympic lifting program im on now.. i always ask questiones though.. im kind of an arse like that:p
i do remember the first thing i though when i saw the Bill starr.. it was "this is too simple.. ill do my old routine instead" :p and it is a simple program but it helped me, and i learned alot from just looking at it going "aha.. so THATS why" :p
 
I know what you mean klarky, but what I ment was that its better to learn what your doing rather than stick to something and not understand what your doing. Ive seen too many people that copy a program and never change it cos they dont know how.

If you dont know how, you wont know how to shift your workouts to train diffrent muscles and understand the importance of shifting between muscle group orders and changing sets/reps aka "changing it up".

also if you never change you will easily get bored and give up.

For 6month when I started Somebody gave me a piece of paper with all the muscle groups and said, do 2 exercises for each and cross them off when youve done it.
Within a month I had writen a great plan, because I knew what worked together from trial and error.
 
nice. i think i knew a bit before i started the pre made program, so i could kind of see how it was buildt up. if i wanted to now, i think i could build myself a decend program. not with oly lifting though.. since im kind of new in that department:p
 
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