on_the_up!

Hi All.

1st of all great site...and LOADS of great advice!!!

ok...

I am 23, 5' 10" and 16.5 st

Been training on-and-off for a couple of years, but got seriously back into it again a couple of months back.

Looking to bulk up , and have got my diet sorted - eating clean!!


Could you have a look at my routine? I train 4 times a week....

Day1: Shoulders 4x6
Standing shoulder press (d/bell)
Lateral raises
Front raises

Day2: Chest
Bench press
D/bell flyes
Incline d/bell press

Day3: Legs
Squats
Leg extension
Calf raises

Day4: Back
Lat pulldown
Seated row
1 arm bent-over rows

I add arms and abs in around this.



Does it look ok? Any suggestions?

Cheers

LondonGeezer

hi mate welcome to the site...
trust me its flooded with advisor-holics lol

http://www.uk-muscle.co.uk/injury-fo...hlight=forearm scroll down to the last post on that thread by me.. there you will find my typical day - to -day diet followed by a classic 3 day-split routine.
Looked at your routine, wouldn't say its a bad one but maybe you're doing too many exercises for each muscle group? i.e for chest you should only need to do 2 exercises really.. i myself only use bench press lying down untill i cant push no more then do seated bench press on my machine untill i really feel the burn.

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on_the_up!

Cheers Geez!!

I always feel like 2 exercises isnt enough though.....but would it do the trick?

LondonGeezer

definatly... using the heaviest weight with GOOD FORM for 8reps p/set and i like to do sets till i cant lift/push no more but some have a set amount like 4sets and 3sets etc etc..

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chemist

as london geezer said 2 exercises are more than enough if you push yourself. looking at your leg routine i'd add something for your hams such as led curls or stiff leg deadlifts

Majesticpower

But then this would surely depend on your volume (amount of reps/sets overall per bodypart).

I'll break this down simply.

On day 1- Your training a small body part (shoulders). Then following workout you are training a much larger bodypart (chest). Now your chest and shoulder are involved with eachother on their respective days, when they help stabilize the weight you are working with.

So firstly, at the very least- Switch around chest and shoulders.

Also, if im being fussy- Which i am when it comes to seeking good experienced advice, then on day two, switch around Dumbell flyes and Incline dumbell press.

The dumbell press (compound excercise) you are going to benefit more from strength and mass wise, whereas flyes is an isolation excercise.

Now tell me, what kind of sets and reps are you doing across that routine?

The fact you have been training on and off for a couple of years- To me would suggest your still a relative beginner. This is not being disrespectful, but just brings me to a simple point.

Which is to keep things simple for now. Focus on your form, discipline and consistency with it.

Then you can add in excercises such as deadlifts. I wouldnt quite worry about doing deadlifts yet personally.

Also, if you havent got an understanding of the difference between compound and isolation excercises then do not hesitate to ask. Its always good learning the difference between these two different mechanics of working the muscle- sooner rather then later.

MP.

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chemist

Quote:
Originally Posted by chemist
as london geezer said 2 exercises are more than enough if you push yourself.


But then this would surely depend on your volume (amount of reps/sets overall per bodypart).

as i said if you push yourself (i.e.enough weight,reps,sets) then 2 exercises are enough

LondonGeezer

yup exactly and that's wot i sed aswell "definatly... using the heaviest weight with GOOD FORM for 8reps p/set and i like to do sets till i cant lift/push no more but some have a set amount like 4sets and 3sets etc etc.."

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on_the_up!

cheers guys!

yeah, i know the difference between compound and isolation exercises....i'm not a total beginner ;)

i know that the ideal is to use mainly compound movements for mass-building, which i try to do....and then suppliment it with isolations.

I'll try switching around Dumbell flyes and Incline dumbell press.

LondonGeezer

yeh and i mean u can keep it down to 1-2 exercises p/muscle group and then keep the other exercises to 1 side and every month or so you can swap them around.. this way you help prevent hitting a plateau and always keep your body growing optimily i kno.. its not a word :p lol

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Majesticpower

Yes but your comment was very vague. I come onto these boards to offer advice, and learn where i can. However im not a mind reader.

You cant just state pushing yourself hard (equates to alot of reps/weight/set etc), as i think its abit vague. Theres abit more to this game then pushing yourself hard.

So your now suggesting to a beginner that going till you cannot physically lift anymore (going to failure) is a good idea? If so then i personally see that as bad advice.

This is not the forum section to get into the complexities of going to failure, specially regularly, but i can first hand tell you, that having a newbie train to failure regularly is asking for injury- The muscle strength aswell as maturity just isnt in place for that kind of lifting- And i dont care how regularly you have done it and got away with being injury free.

Because im willing to bet if you were smarter with your training then you may have been, youd be bigger. But thats what its about, learning from mistakes, and not being too big, or small to accept advice from people who have been there and had the ups and downs.

You mean optimally? I dont mean to be pedantic, but if you did then it is a word.

Incidently do not take my post with an agressive undertone, as thats not the frame of mind i have written it in, but more concern.

MP.

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LondonGeezer

ok
firstly if you read his post.. he said he has been training on and off for a couple of YEARS mate.. not a total beginner..

secondly i didnt give you no aggressive tone even now after you've started picking at my posts

thirdly thank u for correcting my mistake on "OPTIMALLY".. very tired haven't slept much and didnt pay attention to how i spelt it wrong.

fourthly we all have opinions and everyone's body reacts differently to different methods of training.. correct me AGAIN if im rong but did i NOT say "using the heaviest weight with GOOD FORM for 8reps p/set and I like to do sets till i cant lift/push no more but some have a set amount like 4sets and 3sets" yes that's right.. i sed I..like to do it that way.

maybe im just having a bad day (definatly) so my apologies if i sound like im coming over agressive this time round.. but i wasn't in my earlier posts at all.

you questioned my advice to him and my answer is NO i did NOT advice him ANYWHERE in this thread to do sets to failure.. i said it is how I do them.

I simply gave him advice on doing low rep sets using heavier weights for a better result rather then using multiple exercises for the same muscle group, my personal opinions and advice.

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LondonGeezer

sori mate i jus re-read ur post "dont take my post with an agressive undertone".. today is just been a completely Sh*t day and i think i read that wrong the first time round and got straight into writing my reply .. sori.
ignore the aggressive tone in my reply then lol.. :love:

but yeh if u read wot i wrote i didnt advice him to do till failure i jus said how i like doing them. and i dont expect any1 to do wot i say?? he asked for advice and opinions and i gave my fair share.

any mature adult would take advice from several people and then mix and match to find what works best for them.

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Majesticpower

Lol.

God i was about to say, chill mate i wasnt being agressive or picking at your post. :smoke:

My point was that your initial post wasnt that clear to me personally, but you have explained what you meant more clearly now which is fair enough.

So no worries mate...:love:

MP.

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on_the_up!

Anyway guys....now you've kissed + made up.......anymore advice from you (or others would be great)

cheers