dmcc

Hello all (first post!)

I've been working out on and off (mostly on) for about 7 years now and over the last 8 months or so have been really putting my back into it. Below is my more-or-less standard routine, which I'd just like some constructive feedback on. I've had quite good results, really, and have put on a good bit of size, but there's a belly that is very reluctant to go away. I try to do some cardio on the cross trainer when I can, but it's probably nowhere near enough. Diet is probably OK, if a bit carb-heavy in the evening. Anyway...

Monday: legs
DB lunges 3x10
Squats 4x6-8
Leg extensions 5x10
Leg curls 5x10
Seated leg press 4x10-12
Adductor/abductor 4x10

Wednesday: chest
Incline DB press 6x10-12
Cross-bench pullover 2x8-10
Bench press 3x8-10
Machine flye 4x10

Thursday: back
Deadlifts 5x8-10
Chins 3x8
Pulldowns 4x10
Seated row 4x10
Posterior delt 4x8-10

Saturday: shoulders
DB front raise/lateral raise/press 3x10/8/6 (very light)
Upright row 2x10
Shrugs 5x10
Machine press 3x10
Cable front raise 2x10
Cable lateral raise 2x10
DB lateral raise 3x12-14

Sunday: arms
Skullcrushers/close-grip BB press/DB overhead extn 3x8/6/10 (light!)
Kickbacks 2x10
Pushdowns (variety of grips) 7x10
DB curls 2x12
BB curls (or 21s) 3x10
Hammer curls 2x10
Preacher curls 3x10
Forearm curls (different ways) 6x10

I am ready for this to be ripped apart, folks, so please give me your honest opinion. I know that I could lift heavier weights and that I should do more cardio to shift the belly, but I'd like some feedback. Be gentle.

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colt24

Doing far to much on the arms.

overtraining i think alot of guys will say here.

ah24

Holy sh1t

wow.....25 sets all on arms? (If i read that correctly?)

Quick question, does your 7 and a half years of work in the gym show?

How good are the results we're talking about? Have you used steroids?

In my opinion, that needs to at least be halved.

genan

i`m 99.9% sure that your diet is not ok. but 100% sure that you are overtraining.

TaintedSoul

Yeah I think you over training also.

You could train mon, tues, thurs, fri if you mixed your arms into your back and chest days. Try 3 exercises per body part and leave it at that. Chest works triceps so you only probably need two exercises after that, and same for back and biceps...


How long were those off periods? I have been on and off for 10 years. Problem is off periods I lost upto 20kg's once.

Post your diet mate and perhaps start training less. Rest and diet is just as important as hammering the body.


If you do what you always did... you will get what you always got!!

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dmcc

Fair enough. To be honest, I had more or less expected this reaction. I just have to get over that feeling that just because I'm not doing 15+ sets per bodypart it's not working! BTW should have qualified that arm routine in that I only do arms every other week or so... but even so...

The results are OK but not spectacular - I look like a big bloke and you can tell there's a bit of meat but that's about it. The measuring tape does show extra inches where there were none before. Not used steroids but I'm about to start a PS stack.

Generally just a week, but up to a month. This would be 3-4 times a year.


As this routine seems to have, well, no positives about it, what would people suggest? 3 exercises, 3-4 sets per exercise, bit more on back and legs?

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ah24

Firstly mate, dont bother with the stack - trust me on this.

Secondly, post your diet up, lets get that sorted.

Lastly, you could do under half of that if you work hard enough. If you train like a pussy fair enough you need volume - if you train with all out intensity you dont need half of that. Im training 3 times a week.

Do you have any bodybuilder PT's in your area? Might be an idea just to get one session to let them show you some techniques and just how hard you can train with doing minimal stuff - i really wouldnt recommend seeing the average Joe PT.

EDIT: Just seen you live in London, not sure where you live but try either Monster gym, or give Troy Brown a go - he lives in East London i believe. Just a one off session will give you an idea.

dmcc

Point taken on the volume - I do shift a fair amount of weight on each exercise so I will cut back and see what happens. I'm not aware of any bodybuilder PT's in the area and there aren't any in my gym (FF). I'm going to give the stack a go though, it's been recommended to me by a few people who I trust. In the past I've used the Gaspari stack and noticed the difference.

I know my diet could be a lot better, and other than saying "fairly decent and average food 3 times a day with some shakes on top" there's not much I can say really. It is a bit carb-heavy in the evenings and I am determined to cut down.

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genan

i think you should listen to ah24`s advice. also, less time in the gym, more time in the kitchen.
"fairly decent and average food 3 times a day with some shakes on top" doesnt sound like a bb diet at all.

dmcc

You're right, it's not, and I am being a bit generalistic (though not far from the mark). I never said I was a bodybuilder, I know I'll never look like the guys on stage... but there's nothing wrong with wanting to be big! :lift: Point taken though.

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ah24

We're not just giving advice presuming you want to get on stage. We're just offering opinions on how to maximise your goals, in your case i presume you want to be bigger and leaner? Who doesn't?

Jimmy_Cricket

Agree, if you want't to get bigger, follow a BB diet...simple really.

dmcc

I think my last post hasn't come across right, but It Was Late And I Was Tired. What I meant was, whilst I don't eat steamed chicken and broccoli 3 times a day, neither do I stuff myself with McDonalds every day . My diet is varied and reasonably balanced, if a bit carb-heavy in the evening - which is easily fixed. I get plenty of protein but should probably up it slightly and I eat lean meats and plenty of fruit and veg.

But, going back to topic, I will take your earlier advice, ah24, and cut back the volume. I'll cut back to 3 sets per bodypart, 3-4 sets per exercise, with a wee bit more for back and legs for a few months and see what happens. I'll keep you posted.

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