muscleboy schedule

[muscleboy88]

thanks man.

anybody else feel free to give me advice.

 

[El Freako]

wouldnt i be over training if i do all those exercises three times a week.
not overtraining as in doing to much work but as in hitting one muscle three times a week.

besides i have been training for over a year and i think the split is good for i can focuse on improving one specific muscle.

At your age and (not trying to be mean here) size you don't really want to be training specific muscles. What you need is full body bulk. You won't achieve this by hitting biceps with 30 sets per week. You will achieve this by hitting all the compound movements heavy and often. These exercises work the most muscles per movement and allow you to place the greatest loads upon these muscles.

If you look at the Starting Strength routine I posted on the first page you will see that you do squats 3x per week and yet this is a recommended routine for beginners. Its because you don't do squats to the point of overtraining every day but instead place a heavy load on them regularly throughout the week.

As for the pain in your chest from dips... I get the same problems and I also have no bloody idea where it comes from.

 

[muscleboy88]

^^

good im not the only one!

and about squating... i guess i will give it a try to see if it works for me.

 

[muscleboy88]

off topic, but recently i bought a mass gainer with 1280 cals per serving.

ive been spliting the serving in half and drinking one in the morning and one in the night.

is that smart or should i leave it at its complete serving. and also one serving has 252 carbs.

 

[El Freako]

Maybe post up your entire workout plan so we can pick it apart...

 

[muscleboy88]

mon:
bench-5 sets
incline bench-5 sets
incline or flat flys-5 sets
db press or crossovers-5 sets

millatary press-4 sets
db millatary press- 3-4 sets

barbell curls- 4 sets

tues

squats- 5 sets
leg presses-5 sets
hack squats- 5 sets
leg extension- 5 sets
calf raises-5 sets

wed

curls- 4-5
machine 4
cable curls-5
reverse curls-4
rope pulldowns-5
pushdowns-5

 

[muscleboy88]

thus

millatary-6
db press-4
front raise- 4-5
laterals- 4-5

and i need to find what rear delt exersise works best for me.

bench press-4
flys-4

fri

chins- 5-7
deadlift 4-5
bent over row- 4-5
pulley row- 4-5
t-bar- 4-5


i train abs 2 times per week when ever i have time.

 

[El Freako]

mon:
bench-5 sets
incline bench-5 sets
incline or flat flys-5 sets
db press or crossovers-5 sets
Lose one of the last 2 exercises

millatary press-4 sets
db millatary press- 3-4 sets
Lose 1 of these exercises.

barbell curls- 4 sets

tues

squats- 5 sets
leg presses-5 sets
hack squats- 5 sets
leg extension- 5 sets
calf raises-5 sets
No ham work? Lose the leg extensions and maybe even the hack squats and add in Stiff-leg deadlifts and maybe leg curls.

wed

curls- 4-5
machine 4
cable curls-5
reverse curls-4
rope pulldowns-5
pushdowns-5
As said, too much bi work and not enough tri work. Try close-grip benching or some lying tricep extensions. Lose the machine and cable curls.

thus

millatary-6
db press-4
front raise- 4-5
laterals- 4-5
Lose an exercise.

and i need to find what rear delt exersise works best for me.

bench press-4
flys-4

fri

chins- 5-7
deadlift 4-5
bent over row- 4-5
pulley row- 4-5
t-bar- 4-5
You're doing way too many sets here for one day, split them up over a couple of sessions.

i train abs 2 times per week when ever i have time.

If you're going to stick with this split then these are some of the changes you will need to make. I personally advise you to lose the split all together and try an upper/lower or push/pull split, or the starting strength routine.

 

[muscleboy88]

Thursday and Friday's sessions?

upstairs

 

[El Freako]

Found 'em.

 

[muscleboy88]

thanks man

critisizing hurts, but is always helpfull

 

[tim290280]

Mass gainers are crap. As is overuse of supplements (pre and post workout is fine). Learning to eat good quality food is the most important thing you can do. I used to be a skinny little bloke too, and the biggest improvements came when I got a healthy appetite for clean foods.

mon:
bench-5 sets
incline bench-5 sets
incline or flat flys-5 sets
db press or crossovers-5 sets
Lose both of these. If you need something more then pushups. Cable cross overs are ok on occassion. Focus on putting more effort into the flat bench. Also if you do two chest sessions lose the incline and move it to the second day. It works the same muscles too closely to bother with.

millatary press-4 sets
db millatary press- 3-4 setspick one, or do the one that you use relatively lighter weight on first to lead into the second

barbell curls- 4 sets

tues

squats- 5 sets
leg presses-5 sets Do these 1 legged or lunges
hack squats- 5 sets lose these replace with a hammy exercise like RDL or SLDL
leg extension- 5 sets lose these, waste of time and effort
calf raises-5 sets

wed

curls- 4-5
machine 4
cable curls-5
reverse curls-4 lose these and do the one curl well
rope pulldowns-5
pushdowns-5 ditto, pick one and do it well

Where I've said choose one, they can be alternated between. Preferably every 4 weeks so that you know there has been some progress. Quick thought; you do have a training log that you take to the gym right?

thus

millatary-6
db press-4 ditto above comments
lose the front raise, pointless as it is hit with every other press you ever do.
laterals- 4-5 keep them in the scapular plane (google it for a video demo)

and i need to find what rear delt exersise works best for me.
I never liked any of them. Very hard to actually find one that the traps don't take over. Try DB bent over flys, but most of the growth will come from chinups and rows

bench press-4 See comments above
flys-4 waste of time

fri

chins- 5-7
deadlift 4-5
bent over row- 4-5 I don't like bent over rows. too much force at the spine given how most people do these.
pulley row- 4-5
t-bar- 4-5 prone only otherwise drop it


i train abs 2 times per week when ever i have time. Planks are about the only decent ab work

 

[PrinceVegeta]

Nice picking and fixing of the routine guys, too many sets per musclegroup and hams need to be added like freako said,

My best suggestion is the 5x5 starter routine for you man, you are putting too much thought on how to hit each muscle while u should be worrying of getting overall big and strong, even i use 5x5 every session because of the heavy load it puts on the body!

Just train hard and eat big and u will improve!

Massgainers=waste of money, throw some cheap whey, oatmeal,a banana into a blender, cheaper and u can customize!

 

[muscleboy88]

thanks guys ill try 5x5 routine.

but i go to the gym mon-fri

what should i do on days when i dont do this routine.

and dont tell me to stay home that would be impossible for me.

p.s. i do have a training booklet that i take to the gym

im going to start tracking evrything down on that thing.

 

[The_KM]

Great suggestions guys. I agree, put the money you spend on weightgainers towards your grocery budget. The ingredients in some of those products are sketchy, not to mention it's allotment of sugar. Like PV said, get some grains, fruits, yogurts, etc. and blend them with milk and whey. It's cheap and effective - something you can't say about weightgainers.

 

[muscleboy88]

Great suggestions guys. I agree, put the money you spend on weightgainers towards your grocery budget. The ingredients in some of those products are sketchy, not to mention it's allotment of sugar. Like PV said, get some grains, fruits, yogurts, etc. and blend them with milk and whey. It's cheap and effective - something you can't say about weightgainers.

thanks

 

[El Freako]

thanks guys ill try 5x5 routine.

but i go to the gym mon-fri

what should i do on days when i dont do this routine.

and dont tell me to stay home that would be impossible for me.

If you hit the weights as hard as you can each session you will need that day off mate. Give it a try. :bball:

 

[muscleboy88]

who has done this routine before
and seen increase in size?

 

[tim290280]

^^ 5x5? Plenty of people. I think there is a thread about it in this section, or at least links to Mark Riptoe's recommendations for program setup.

In the logs section I know there are a fair few who have or are doing a 5x5, just can't think of one other than Philo.

Edit: Try these links and threads:
http://www.musclemecca.com/showpost.php?p=453120&postcount=7
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm
http://www.musclemecca.com/showthread.php/5x5-routine-help-26651.html?t=26651&highlight=5x5

Note that 5x5 is mainly a myofibullar (muscle fibre size increase) hypertrophy and strength program. A lot of those huge gains people make on higher rep programs are sarcoplasmic (cell volume increase) and are more prone to losing those gains quickly. You don't lose the myo gains as quickly and are better long term (although you obviously need both).

 

[muscleboy88]

^^ have you tried it?