pentle

Hi

Hope everyone had a good xmas. I started trainnig 6 months ago and am looking to bulk up while we still in winter. have been given great advice on here re my diet was wonderin if someone could see if i need to change my work out.

i work out 3 times a week mon, weds and fri normally and do this full body routine on all days, in this order. From start to finish the whole thing takes about 1hr 15/20 mins

Am new to this so sorry if i dont use the spot on terms.


Chest

Dumbell bench press
4sets x 8/10 reps
1 set x 6 reps (heaviest i can take)

Dumbell lying fly
3 sets x 8/10 reps
1 set x 6 reps (heaviest i can take)

Back

dual axis pull down machine or seated lat pull down machine
4 sets x8/10
1 set x 6 (heavy)

Dumbell bent over row or seated row macine
3 sets x 8/10 reps
1 set x 6 heavest i can take

Shoulders

Dumbell shoudler press
3 sets x 8/10reps
1 set x6 reps heaviest i can take

Barbell upright row
2 sets x 8/10 reps
1 set x 6 reps (heaviest i can take)

(sometimes swap these around ie barbell upright row for a total of 4 sets (3x8/10 1x6) and then shoulder press fro a total of 3 sets (2x8/10 1x6)

Triceps

Cable bent over extention or cable pull down
3 sets x 8/10 reps
1 set x 6 reps. heaviest i can take

Skull crushers
2 sets x 8/10reps
1 set x 6 heaviest i can take

(as with shoulders sometimes swap these around)

Biceps

Barbell curl
3sets x8/10 reps
1 set x 6 reps. heaviest i can take

Dumbell curl (twisting one)

2 sets x 8/10 reps
1set x 6 reps heaviest i can take

Legs

Plate loaded hack squat machine or seated leg press.
3 sets 8/10 reps
1set 6 reps

Seated leg curl
3 sets 8/10reps
1set 6reps

standing calf press
3 x 8/10 reps
1 x 6 reps

ABs
2 x 20 crunches or incline sit ups
2 x 1 minute oblique twists

Then 15 mins running or cross trainner.

Any reommendations would be really welcomed!!!!!!!!!!!!!

Bulldozer

HOLY SH1T !!!!!!!

I made that 55 sets!!! done 3 times a week.

Seriously case of absolutely no intensity and WAY to much volume mate. Seriously overtraining.

If you wanna do a full body routine, which is fine btw! Then you need to totally scarp that lot and stick to the basics!!

Something like this would be 50 times better.

overhead press 2x10
squats 2x10
bench press 2x10
straight leg deadlifts 1 x 15
chin ups / pulldowns 2 x 10
bicep curl 1 x10


Something like that, through in some ab work(and calfs if wanted) and your done!

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pentle

ok cool and that will work for bulking?

Bulldozer

Yes mate.

I would only do something like that for the first 3 months or so. Or until you stop progressing. Then switch to a split, upper/lower or push/pull/legs.

But i would stick with a full body for a while personally.

What is your diet like? You wont build muscle/mass without adequate nutrition.

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pentle

My diet is .......

7am protien shake cup of oats

10 am 100g mince beef/can tuna and a rivita

1pm 300 g turkey cup of brown rice and veg

4pm 50g beef jurkey/ protien bar

7pm same as 1pm meal

10pm 250 g cottage cheese

chrisj22

Yep, I'm another one of the 'overtraining' brigade joining in.....but that, even for a beginner or not is seriously overtraining.

Stick to what Bully has suggested mate, you won't go wrong.

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Five-O

Good post bullymeister

:beer1:

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ParaManiac

I dont know your stats but whatever id suggest more cals if bulking.

Where are the fats?

What is your PWO meal.

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ah24

Bully, I agree with you on most things but mate, have you ever tried volume?

It's another form of overload/adaptation - not everyone needs/likes high intensity and low volume stuff. High volume works to - if used correctly.

Just because it's so many sets higher than expected doesn't necasserily mean you'll over-train.

pentle

PWO meal is generly just a shake..

how can i get more fats are there not fats in tuna and beef??

pentle

AH24
do u think im using high volume correctly?!? been told i should do what im doing but over a 2 day spily

ah24

If I'm honest I hadn't looked at the routine, I just noticed bully posting a lot about how bad volume is and how 2 days is sufficient etc so wanted to put my peice in.

Looking at your routine, yes I'd say that's too much in one day.

I don't really like full body routines all that much because unless you alternate the order in which your body parts are trained regularly (a lot of hassle) then the bodyparts towards the end of the workout aren't going to be hit hard enough as you will be (should be!) fatigued after doing all the work at the beginning.

That said, if I was to do full body - as I get some of my clients on in the gym then I formulate it around this base;

Legs
Back
Chest
Shoulders
Arms every second work-out.

Then I'll change the order around every few sessions but to start with you want to be hitting the larger muscles first, smaller at the end.


If you'd like a fairly high volume workout but completely different to that let me know. I've trained full bodies at the beginning then the last 3/4's of a year on H.I.T principles (high intensity low volume) now I'm on a high volume routine which seems to be working really well - it's one that would make 3/4's of the people on this board scream 'over-training' but how many of these guys have actually tried volume?

Every type of routine has it's place. It's just usually people don't know how to utilize it - or don't ever try it....they get results from trying one thing, its worked well for them so automatically any opposing type of routine doesn't work and is over-training.

I like to try new things, so what if it doesn't work? What have I lost except 6 weeks and more knowledge but the chance of finding something that suits me really well.

Which is exactly whats happened with the routine I'm on now:lift:

Wow I think that was a long post for me.

Bulldozer

No i agree mate.

But i take a high force workout over that of a fatigue workout anyday.

Im a firm believer in a begginer concentraining on poundage progression. Because it works!!

Its not easy to lift constantly more weight, week in week out while doing a high volume/fatigue workout. Most simple dont have the recovery powers to recover from such workouts. Nevermind add weight to the bar!!

Stick to low volume, higher intensity workouts. Done infrequently and concentrate on poundage progression with the basic lifts. Cant go wrong bud!!

Once you have built a solid strength foundation , then try volume/ hypothropy based workouts. IMO. Begginers simple dont have the strength for them to be effective. Or the motor skills etc etc .

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ParaManiac

what does the shake consist of?

Fats - efa's = fish oil/olive oil/flax/nuts/seeds.

Tuna has next to fook all and beef is saturated

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Bulldozer

I have never said volume is bad bud, it has its place for sure.

But IMO not for a begginer.

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