DaPs

My delts feel really weak compared to the rest of my body, they don't seem to want to lift any wore weight one week after doing them.

What can i do?

big

What are you doing for them now?

And what does the rest of your routine look like?

__________________


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.

DaPs

I know for sure i have to do alot more muscles with my routine, but this is it at the moment.


Day 1

Pectorals

Day 2

delts and shoulders

day 3

biceps and triceps.

I usually either do 3 sets of 8 or 5 sets of 8, 3 different exercises for each muscle.

big

When do you do your back work and your lower body work?

__________________


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.

DaPs

I don't at the moment.

I need to figure out a full routine because this is all i do at the moment.

Can you help me out?

tiptoe

yes mate your missing your two biggest muscle groups back and legs. If its size your after and a good foundation this is the routine i used when i first started and it worked well for me.

back traps biceps
deadlift
chins
bent rows
shrugs
barbell curl x3

chest shoulders triceps
incline dumbell press
flat bench press
wide grip dips
dumbell shoulder press
side lat raises
skullcrushers x3

Legs
squat x3
leg press x3
stiff legged deadlifts x3
calve raises x3

Simple but effective. you want to train rest train rest train then have 2 days rest. do exercises for 2 set other than the ones i've noted to do for 3 sets. Reps i'd go for hitting failure around 10. A higher rep range like this will help you learn good form as you won't be as worried about the weight too much and can focus on what you are doing.
In regards to your shoulders remember they get hit a lot through other exercises so you don't want to do too much for them as they can easily get over-trained. If your not sure of any of the exercises then let me know and i'll post up a link for you.

__________________
reps level 3 personal trainer and nutritional advisor

big

Ok well that's the problem. If you don't do a full balanced routine then you end up with muscular imbalances.

In particular, with respect to your delts, you are slaughtering your front delts and doing nothing for your rear delts as you have no pulling movement.

Pick a proper compound routine that will work lots of muscles throughout the week. Any one, doesn't really matter at this stage. Something like this will do:

Mon
----
Deadlifts
Chins
Rows

Wed
----
Bench
Overhead press

Fri
---
Squats
Calf work
Abs/core

Alternatively take a read of the links in my sig, especially the "how to grow" one and run a lower volume routine like that.

At this stage, just make sure you are doing plenty of compound work, getting your form solid, and increasing the weights you are lifting.

__________________


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.

DaPs

Thing is i use stuff i have bought for home, i don't goto a gym.

I have a bench press and dumbell bars to work with, but nothing else.

What can i buy for home to help me out with my back and other muscle groups.

big

IMO... join a decent gym dude

__________________


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.

DB

bump training at home is sh1te unless u have some proper £££ to kit the place out!

__________________
DB
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.
often imitated never duplicated
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


DB sleeps with a night light. Not because DB is
afraid of the dark, but the dark is afraid of DB.


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

tiptoe

get a chinning bar. also you can do things like deadlifts at home and also you can squat with dumbells. if you aren't gonna go to gym you can still get good results at home.

__________________
reps level 3 personal trainer and nutritional advisor

DaPs

Yeah, i have spent about 200 quid at home, wheras at a gym it would cost alot more to join and the costs and i wouldnt have anything to show for it i.e equipment.

I have leg curlers for my bench too. As long as i have the right equipment i can get big fine, i know i can.

What else would i need though hmm ?

big

A decent basic weights gym should be free to join and should cost somewhere in the region of £25-30ish/month.

What you would have to show for it is that you'll get bigger and stronger as you will have access to the right equipment.

__________________


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.

DaPs

Maybe i can use my home equipment half and half with a gym?

Probably a good idea.

I need to work out a routine and i will come back to see what you think.

C12AIG

Big has just wrote you out a routine there.

Only thing that I can see that you might not be able to do would be the chins.
Get to a decent gym in my opinion.
How old are you?
Under 18's usually about 20 quid if you don't go to a fitness gym but otherwise it'll be direct debit based.