jdan

Hi All,

I'm attending the Gym every other day, in an attempt to put on mass and noticable muscle! Looking primarily upper body.

Please find below the programme that the Guy in my local (leisure centre) Gym made up for me!...

I've been following it so far, and find Im going very lean (rather than putting on any real mass/muscle)!...
(note Im also following a strict diet, taking in ALOT of info read on this website forum).

I'm fitting all this into every Session. Takes about an hour.
To me there seems no real fucus, just groups of exercises mixed together!?

All feedback greatly appreciated! Seems a bit OTT in EVERY session to me?

- - - - - - - - - -

Chest (3 sets x 12)
====
Chest Press
Incline Press
Standing Cable X-over

Back (3 sets x 12)
====
Lateral Pull Down
MTS Front Row???
Cable Reverse Flex

Shoulders (3 sets x 12)
=======
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Bar Upright Row

Legs (3 sets x 12)
====
Bar Dead Lift
Bar Squat
Hamstring Curl

Biceps (3 sets x 12)
=====
Dumbbell Bicep Curl
Dumbbell Hammer Curl

Triceps (3 sets x 12)
======
Single Arm (cable) Tricep Extension
Dumbbell Skull Crushers

- - - - - - - - - -

Gtiracer

I think thats quite a good routine if you are just starting out, all over every session, best way to build all over core strength when starting then later on can move on to different body sets on a different day of the week or whatever suits you.

Good on you that you can fit it all in to one hour, seems fine to me

invisiblekid

Let me get this right - you are doing ALL that in one session? In an hour? How?? I think you may have got the wrong end of the stick.

It's actually a decent routine - if you follow how its desgined to be followed. Do each exercise for 3 sets and 8-12 reps.

You need to group the exercises. For example:

Chest/Triceps
Day Off
Back/Biceps
Day Off
Shoulders
Day Off
Legs
Day Off

Post up your diet also.

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

Conrad

the split that invisible kid has put up is a very good one to start on. id use that and keep the excersises that youve been shown..they are sound as a pound mate.

few extra things... you say you havnt put on any weight yet? there could be a few reasons for this:
1) if youve just started out its often the case that your body isnt used to the training and is in real shock. its in overdrive and burning lots of calories because it isnt acustomed to the strain. Many people who start weight training actualy loose overall mass despite adding lean muscle to their frame because of the amount of bodyfat they burn. After a while your body will become used to the strains of training and this will happen less and less..this is why bb's alter their routine to stop their body adjusting so that they can continue to shock it into growing. strayed of the point there a little (as always) but im sure you get the gist.
2) you say your diet is clean but are you eating sufficient calories to support your potential growth. This is someting i struggled with initialy. What i mean is that even though you eat all the right thinks, chicken, turkey, wholemeal rice and bread, cottage cheese etc etc but you dont eat ewnough of them to ensure you have the energy to grow.
3) alternatively perhaps you simply havnt been training long enough to notice the results of your labour? - just a long shot

also i noticed you said that your focusing primarily on the upper body. I too want my upper body to grow, hell we all do. However the thing some people forget is that if you train your legs well and dedicate as much effort to them as you do your top half then your achieve better overall results. so it will help you get the body you want. Excercises like squats release lots of growth hormone.

hope there is some food for thought here. tell us how you get on mate.

jdan

Thankyou ALL for your comprehensive replies. Really is appreciated.

Yes, running through each of the above (3 sets and 8-12 reps), to be honest takes between 1 hour and 1hr 10mins. However I go to the Gym quite late in the evenings, so there are not many people there, so I can jump straight onto the next piece of equipment

That is interesting, that the routine you believe to be pretty good?
Personally thought it was quite fragmented, but will go on your word.

Gtiracer, cheers for the confirmation. If I was able to concentrate on specific muscle groups each time, could be a way to have more focus (as compared to a bit of everything in each session)?

InvisibleKid, wrong end of the stick? :confused:
By grouping the exercises into say 1 or 2 muscle groups each session, wont that mean each gets worked about once a week? Is that still sufficient to increase strength/mass/muscle?

Conrad, each of the numbered points you state could infact be relevant to me! ;)
I've been attending solidly for (dare I say it) only a couple of weeks so far!

My arms are definately leaning up. Also shoulders appear to be too!
Lets hope next comes the mass phase, where they then begin to bulk up more!

Regarding Point 3, Diet. I have been concentrating on the Protein and Carbs primarily. Aiming to fit in as much as possible at meal times, also after a session. However working in an office environment, can make it difficult to fit in the recommended 5 or 6 'meals' during the day.

Am tall at 6'2" and slim, so for me it's not about losing any weight or toning up, more trying to put a bit of weight on, as in muscle/mass.
Trouble is, before the new diet to compliment the Gym training, I was able to eat anything I liked, but wouldnt put on a lb !!


I also enjoy alot of cycling, therefore the Leg exercises will help support this and vice versa.

Again, thankyou all, will let you know how things progress over the coming weeks and months!

Conrad

lots of people have the problem of consuming 6 meals a day when they work long hours in a office. Invest in some tupperware bowls and prepare some meals the night before. Stuff like Tuna nd whollmeal pasta, diced chicken breasts and couscous etc... i chop peppers and other veg and add it for extra fibre etc. There is also a good thread on MRP's (Meal Replacements) in the supplement thread. Check that out. Boditronics, Extreme and CNP are going down well in there at the mo.

invisiblekid

Jdan - once a week is plenty if you are hitting them hard enough and failure. 2 days for the swelling to reduce and 4 days to recover. Do you experience DOMS (delayed onset muscle soreness)? An aching in the muscle the day or a couple of days after training?

Post up your diet please and your post workout nutrition (ie what you eat/drink directly after training).

Protein and carbs are all very well, but you will need good fats also.

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

jdan

Hi there, To be honest, no I don't experience DOMS, but I do push weights to/near failure, usually by the time I've reach the end of 3rd set.
My muscles do ache/throb after workout, but by next morning feel fine.

Post workout nutrition (immediately after), 2 cans of Tuna/Salmon mixed, with cheese/yoghurt or mayonnaise etc. Also a Protein shake.

Will get a more detailed rundown on full daily diet shorty.........

invisiblekid

That post workout needs attention. I can't understand why someone would tell you to eat fat PWO. You should not be having fat PWO - it will slow down the absorption and digestion of much needed protein and carbs. You need carbs and protein. Take a look for PWO shakes.

Most people use waxy maize starch or dextrose/maltodextrin followed by whey for their pwo shake. These are fast acting. Although some people use whey and oats.

DOMS isn't always a sign of progression - but for me I feel somewhat disappointed if I don't get some aching. I don't think you were doing enough for each muscle group. For example you need to be doing:

3x12 Flat Bench (some argue against flat bench however)
3x12 Incline Bench
3x12 Flyes or Dips

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

jdan

Hi mate, by fat PWO, do you mean the Yoghurt etc that I am mixing with the fish? TBH, I am mixing a bit in just to make the fish easier to eat down! Perhaps just eating it without the dairy source would be better?

So also the Protein shake might not be the best of ideas, mixed with milk?
(which could also be slowing down absorption of the Protein/Carbs)?
sorry if these Q's are beginning to not make sense, will admit I'm a relative n00b compared to the 'rest of you', and might not be grasping some of these "rules" on diet!

Perhaps I should change my training plan, to something more intensive for each muscle group. Or as already highlighted, concentrate on ONLY a couple of muscle groups in each session.

I was aching for a few days after the workouts when I started, but now, that only lasts say that evening of the workout. Then feel fine next morning.

Thinking the plan needs a complete overhaul. :confused: :(

invisiblekid

Just do what I have suggested mate. The workout you have been given is actually very good - but you need to do it as its been designed. I believe it should be followed as I've stated above.

You do 2-3 exercises for each muscle group. 3 for large muscles, ie legs, chest, back and arguably shoulders. Then 2 for biceps and triceps.

So, for example, workout 1 would be:
Chest (3 sets x 12 for EACH exercise)
====
Chest Press
Incline Press
Standing Cable X-over

AND

Triceps (3 sets x 12)
======
Single Arm (cable) Tricep Extension
Dumbbell Skull Crushers

Apply this to the rest of your workout.

You could go for skimmed milk, but still, I think you should be looking at WMS or Dextrose/Maltodextrin route. Cheese, mayo and some fish contain large amounts of fat. This isn't what you need PWO. These are good before bed however.

Don't worry about asking - its a great way of learning. Reading is another great way ;)

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

Conrad

after your workout id go for something like
40g whey protein
60g waxy maxe starch, oats, Maltodextrin or dextrose for fast carb uptake.

you might consider some amino acids...BCAA's, L-Glutamine, AAKG, are the usual.

Creatine is also handy in your PWO
some creatine monohydrate, Kre-Alkalyn, creapure or a creatine ethyl ester (CEE) (ethyl ester products are absorbed quicker... you can get L-glutamine and Arginine Alpha-Ketoglutarate (AAKG) ethyl ester also...just so you know...although personaly i prefere a slow release of amino acids and cant really see the advantage.

I also have a banana post work out with my shake.

then after you shower and get home id have a can of tuna and some coucous or wholemeal rice or something like that.

then put sky sports on and your done....happy days.