Been training 2 months, can you assess my routine? or highlight problems. - UK-Muscle Body Building Community

aparkin1 · 15-04-2006, 02:52 PM

Hey iv been goin to the gym using the following routine for a couple of months now, could someone check it over and make sure theire are no problems with excercises or muscle groups clashing.

Monday - Chest and Triceps. Bench press (30% incline) - 3 sets
Incline Dumbell press (flat bench) - 3 sets
Flys - 3 sets
Dips - 2 sets
Cable tricep extension - 3 sets

Tuesday - Back and Biceps. Cable pull downs - 3 sets
Seated pull back - 3 sets
Dumbel pull ups - 3 sets
Bicep curl - 3 sets
Seated dumbell curl - 3 sets
standin dumbell curl - 3 sets

Wednesday- Shoulders and legs. Shoulder press - 3 sets
side lats - 3 sets
squats - 3 sets
calf press - 3 sets
Thursday- Recuperate

Friday - start routine over.

just wondering if like doin chest and triceps on one day is ok....too many sets on each body part? or too many excercises? ok to do triceps one day biceps the next, without overtraining.
that sort of thing....jsut feedback in general in regards to this routine would be helpful.

Cheers. park$

squat_this · 15-04-2006, 03:35 PM

Looks like over-training on the biceps mate. Bi's are a small muscle group and they get worked as a secondary muscle during rows and lat pulldowns etc.
I'm not a fan of the routine where it rolls on continuously, I prefer having the same body part to work on the same day of the week and change them about every few months or so. However, that is just my preference.
I'd also get a deadlift in there somewhere. then u would have all of the main compound exercises.
One question mate, how do u do incline dumbell presses on a flat bench??? Surely the bench needs to be on an incline! i'm guessing that is a typo, and i think you'll find the main thinking on this forum is that u gotta have a flat bench press in a routine somewhere. therefore i would do your incline bench followed by a flat bench (either barbell or dumbell).

Carter · 15-04-2006, 06:40 PM

Not a bad place to start at m8! Jus keep reading, learning - and adjusting your workout to suit! You will definatly get results from what your doing, but obviously the aim is optimal results!

As above with the biceps, after a back workout your bi's should be pretty fcukd and only need a few sets to finish them off!

Try to start each muscle group with the big compounds, imo not only do you get best results but you can easily track your progress! Like pull are the 'don' for back, my aim is 5sets of 10 wide grip - am presently at 10, 8, 6, 6, 4!

Dudex · 15-04-2006, 08:08 PM

Are you gaining weight, or strength on this program? If you are then leave it as it is until the gains stop.

If you have only been training for a few months I would reduce the amount of sets you are doing to two working sets per exercise. Also, try to focus on the compound lifts - Bench press (chest), Deadlift (back), Squat (leg), Shoulder press, Bent over rows (back).

As said above reduce the amount of sets done on your biceps, and add more rest, say a day between work outs. Also, IMO i would train legs before shoulders and add a hamstring exercise (straight legged deadlift or ham curls)

Magic Torch · 16-04-2006, 01:04 PM

What are your goals mate? Are you trying to gain muscle? Lose fat? increase strength?

You need to get this sorted first mate, and advice will be easier to give.

aparkin1 · 19-04-2006, 11:32 AM

Hey cheers for your replies....I started off pretty skinny a few months ago but decided to realy give it a go....with the routine above and changed my diet also. I am eating only healthy meals now....scrambled egg on toast, tuna pasta salad, jacket potato, boiled eggs....ya no! I was using a whey protein powder but am now using maximuscle progain....contains carbs and protein.

I just wanted to get a more muscly and bulky through this and have certainly been achieving that....Iv put on over an an inch and half in diameter on my chest and biceps although the gains seem to have slowed down a lot recently. Also i can only realy see my abs when im tensing...and am quite sure they is a layer of fat starting to build up on my stomach....im loving the bigger chest and arms but the stomach seems to be gettin bigger as well....how can i sort this out???

the incline dumbell press thing....i mean dumbell bench press lol!

cheers lads.
Ant

Majesticpower · 20-04-2006, 02:10 AM

In the early stages of your training you will grow just looking at a dumbell..(ok, slight exaggeration)..

Its not a bad routine, but could be better improved.

Although, i would have more concern with how you are executing your excercises being a beginner. Just make sure you are nailing your excercises as you should be - have someone overlooking who knows what they are looking out for when your performing an excercise you are unsure about.

Right, my opinion on your routine is as has already been stated. Your doing too much bicep work. Your biceps are heavily involved in supporting your back when training so it neednt need all that extra work. Two excercises of 3x6-8 to finish them off will suffice.

Also, i know it may not seem as cool a muscle as your biceps, but your tricep muscle is alot bigger then your bicep and with it carries the ability to be alot more powerful.

Too many people overlook their triceps, in favour biceps. This is wrong, your triceps if anything should be worked harder then your biceps. If you really want big arms, dont ignore your triceps.

Right, you really need a rest day in between training your back and legs. I would recommend personally you start your week by training your back first - switch it with chest day even. I will explain my reasoning for this if you wish? But it may bore you senseless.

Also, whats with shoulders? What is side laterals going to do on their own? Not alot. Switch them for shoulder press 4 x 6. Use the smith machine if need be first, build up your strength. If you find your shoulders are quite weak, do decline benching on chest day.

This will help improve the strength of your anterior delt(front muscle on your shoulder) and will further assist you in pressing excercises.

MP.

Magic Torch · 20-04-2006, 09:14 AM

Good advice there from MP so listen and you should be ok.

Aside from this the diet seems ok as it has the right kinds of foods in it. I wont advise on this just yet, as majestic said its more about getting the form and technique correct. Also your body needs to be introduced slowly in to training, you cant go from not attending the gym to working out 5 times a week over night, your body needs to adjust and grow in to the program, it takes years to get right and results should be judged over a longer period, don’t worry if your arms are not growing at a certain rate in time you will see results just stick with it!

If you want your diet looked at then post up a sample in the diet section and I'm sure people will help.

Good luck fella

Majesticpower · 20-04-2006, 07:59 PM

Quote:

Originally Posted by jamiedsmith1981

Aside from this the diet seems ok as it has the right kinds of foods in it. I wont advise on this just yet, as majestic said its more about getting the form and technique correct.

No your 100% correct mate.

Your diet needs to be in order if you wish to get the maximum gain's from your training, no matter how well structured a routine you have, your gains will be minimal with a poor diet.

However combine an excellent routine with an excellent diet, and you have a mixture which = big gains.

There's no point training like a bull on heat, if your comfort eating like a fish.

MP.

Peg · 21-04-2006, 01:58 AM

What exercises do you recommend for the triceps, Majesticpower?

Majesticpower · 21-04-2006, 02:13 AM

Close grip bench press, skull crushers , and single arm pull overs i have found to work excellently together.

MP.

Swift · 24-04-2006, 08:40 PM

great advice already especially about your triceps, alot of people overlook them

15-04-2006, 02:52 PM	#1 (permalink)
aparkin1 Newbie Trainer Join Date: Apr 2006 Posts: 2	Been training 2 months, can you assess my routine? or highlight problems. Hey iv been goin to the gym using the following routine for a couple of months now, could someone check it over and make sure theire are no problems with excercises or muscle groups clashing. Monday - Chest and Triceps. Bench press (30% incline) - 3 sets Incline Dumbell press (flat bench) - 3 sets Flys - 3 sets Dips - 2 sets Cable tricep extension - 3 sets Tuesday - Back and Biceps. Cable pull downs - 3 sets Seated pull back - 3 sets Dumbel pull ups - 3 sets Bicep curl - 3 sets Seated dumbell curl - 3 sets standin dumbell curl - 3 sets Wednesday- Shoulders and legs. Shoulder press - 3 sets side lats - 3 sets squats - 3 sets calf press - 3 sets Thursday- Recuperate Friday - start routine over. just wondering if like doin chest and triceps on one day is ok....too many sets on each body part? or too many excercises? ok to do triceps one day biceps the next, without overtraining. that sort of thing....jsut feedback in general in regards to this routine would be helpful. Cheers. park$

15-04-2006, 03:35 PM	#2 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	Looks like over-training on the biceps mate. Bi's are a small muscle group and they get worked as a secondary muscle during rows and lat pulldowns etc. I'm not a fan of the routine where it rolls on continuously, I prefer having the same body part to work on the same day of the week and change them about every few months or so. However, that is just my preference. I'd also get a deadlift in there somewhere. then u would have all of the main compound exercises. One question mate, how do u do incline dumbell presses on a flat bench??? Surely the bench needs to be on an incline! i'm guessing that is a typo, and i think you'll find the main thinking on this forum is that u gotta have a flat bench press in a routine somewhere. therefore i would do your incline bench followed by a flat bench (either barbell or dumbell). __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

15-04-2006, 08:08 PM	#4 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	Are you gaining weight, or strength on this program? If you are then leave it as it is until the gains stop. If you have only been training for a few months I would reduce the amount of sets you are doing to two working sets per exercise. Also, try to focus on the compound lifts - Bench press (chest), Deadlift (back), Squat (leg), Shoulder press, Bent over rows (back). As said above reduce the amount of sets done on your biceps, and add more rest, say a day between work outs. Also, IMO i would train legs before shoulders and add a hamstring exercise (straight legged deadlift or ham curls) __________________ Lack of will power has caused more failure than lack of intelligence or ability.

16-04-2006, 01:04 PM	#5 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,175 Blog Entries: 5	What are your goals mate? Are you trying to gain muscle? Lose fat? increase strength? You need to get this sorted first mate, and advice will be easier to give. __________________ intentionally blank

19-04-2006, 11:32 AM	#6 (permalink)
aparkin1 Newbie Trainer Join Date: Apr 2006 Posts: 2	Thanks for your replies Hey cheers for your replies....I started off pretty skinny a few months ago but decided to realy give it a go....with the routine above and changed my diet also. I am eating only healthy meals now....scrambled egg on toast, tuna pasta salad, jacket potato, boiled eggs....ya no! I was using a whey protein powder but am now using maximuscle progain....contains carbs and protein. I just wanted to get a more muscly and bulky through this and have certainly been achieving that....Iv put on over an an inch and half in diameter on my chest and biceps although the gains seem to have slowed down a lot recently. Also i can only realy see my abs when im tensing...and am quite sure they is a layer of fat starting to build up on my stomach....im loving the bigger chest and arms but the stomach seems to be gettin bigger as well....how can i sort this out??? the incline dumbell press thing....i mean dumbell bench press lol! cheers lads. Ant

15-04-2006, 06:40 PM	#3 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	Not a bad place to start at m8! Jus keep reading, learning - and adjusting your workout to suit! You will definatly get results from what your doing, but obviously the aim is optimal results! As above with the biceps, after a back workout your bi's should be pretty fcukd and only need a few sets to finish them off! Try to start each muscle group with the big compounds, imo not only do you get best results but you can easily track your progress! Like pull are the 'don' for back, my aim is 5sets of 10 wide grip - am presently at 10, 8, 6, 6, 4!

20-04-2006, 02:10 AM	#7 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	In the early stages of your training you will grow just looking at a dumbell..(ok, slight exaggeration).. Its not a bad routine, but could be better improved. Although, i would have more concern with how you are executing your excercises being a beginner. Just make sure you are nailing your excercises as you should be - have someone overlooking who knows what they are looking out for when your performing an excercise you are unsure about. Right, my opinion on your routine is as has already been stated. Your doing too much bicep work. Your biceps are heavily involved in supporting your back when training so it neednt need all that extra work. Two excercises of 3x6-8 to finish them off will suffice. Also, i know it may not seem as cool a muscle as your biceps, but your tricep muscle is alot bigger then your bicep and with it carries the ability to be alot more powerful. Too many people overlook their triceps, in favour biceps. This is wrong, your triceps if anything should be worked harder then your biceps. If you really want big arms, dont ignore your triceps. Right, you really need a rest day in between training your back and legs. I would recommend personally you start your week by training your back first - switch it with chest day even. I will explain my reasoning for this if you wish? But it may bore you senseless. Also, whats with shoulders? What is side laterals going to do on their own? Not alot. Switch them for shoulder press 4 x 6. Use the smith machine if need be first, build up your strength. If you find your shoulders are quite weak, do decline benching on chest day. This will help improve the strength of your anterior delt(front muscle on your shoulder) and will further assist you in pressing excercises. MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.

20-04-2006, 09:14 AM	#8 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,175 Blog Entries: 5	Good advice there from MP so listen and you should be ok. Aside from this the diet seems ok as it has the right kinds of foods in it. I wont advise on this just yet, as majestic said its more about getting the form and technique correct. Also your body needs to be introduced slowly in to training, you cant go from not attending the gym to working out 5 times a week over night, your body needs to adjust and grow in to the program, it takes years to get right and results should be judged over a longer period, don’t worry if your arms are not growing at a certain rate in time you will see results just stick with it! If you want your diet looked at then post up a sample in the diet section and I'm sure people will help. Good luck fella __________________ intentionally blank

21-04-2006, 01:58 AM	#10 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	triceps What exercises do you recommend for the triceps, Majesticpower? __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight."

21-04-2006, 02:13 AM	#11 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	Close grip bench press, skull crushers , and single arm pull overs i have found to work excellently together. MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.

24-04-2006, 08:40 PM	#12 (permalink)
Swift Newbie Trainer Join Date: Apr 2006 Posts: 16	great advice already especially about your triceps, alot of people overlook them