cellaratt

In your routine nothing...I only do 2 exercises because I've pre-exhausted your gonna have to add in more exercise if you continue your routine.

cellaratt

If you don't consistantly go up in weight you can't expect to get stronger or gain size...If you don't atleast feel the heavy weight in you hands you won't get stronger, your muscles will know that you are expecting more out of them so they will rush new fibres to get to the stress level your pushing them to...at least that's the theory I'm sticking to...

squalllion1uk

So what do you suggest then? Cause im kinda lost by what you said.Also what do you mean by uve pre-exhausted?
Roger on that!
So how often to increase the weight?

cellaratt

I increase when I'm able to get 15 reps on my last set

By doing back and bi's together I've used my biceps in conjunction with my back exercise so they have already been used a little thats why I don't have to warm them up. By doing 3 good working sets on two exercises while going up in weight between each exercise with my bi's having already taken a pounding it doesn't take much to push them to peak performance. ( failure ) 6 sets is plenty to hit that mark as long as the weight are heavy enough. In your routine you haven't really touch the bi's in your chest exercises so you will have to do more sets or exercise to get to that same level. Does that help..I tend to confuse myself when explaining things as I often backtrack in my head and don't necessarity type everything I'm thinking about in the right order...Either routine is fine , some will swear by one, some by others. You will have to experiment to see which you prefer and it wouldn't hurt to switch it up every couple of months...either by a preset timescale or when you hit your plateu.

squalllion1uk

Monday-Chest/triceps=Dumbbell Press 4x10
Dumbbell Flys 4x10
Overhead tricep exstentions 4x10
Dumbbell Kickback 4x 10

Tuesday-Back/Biceps= T-Bar 4x10
Deadlifts 4x10
Alternating Dumbbell curls 4x8
Alternating Hammer curls 4x8

Wednesday=Cardio ie 45mins cross trainer

Thursday-Shoulders/Abs= OHP 4x10
Shrugs 4x10
weighted sit ups 4x40
6 inch Leg Lifts 4x 30

Friday-Legs= Squats 4x10
Stiff leg Dead Lifts 4x10


Saturday= Same as Wednesday

Yea that does help thanks for explaining
From what i've read now, the starting off lighter and putting more weight on each set does seem to get a increase , so atm i do 38kg in the OHP for 4x10 so what weight should i start my first set at? and so on? If i can still keep going on the 4th set i will go to failure .
That somewhat better now?

cellaratt

Not sure what weight you should start at TBH. I don't always increase my weight between set, it's more of a feel thing. If my first set feels light then I would increase but if my first set feel moderate, I do my second set with the same and maybe increase for my third. One distinction between my routine and yours is that I hit everybody part twice a week and your hitting one...There is a huge debate to wich one is better, and I don't debate either, this is just the way I do it. The debate is on recovery time. I think there if suficieant amount of rest time in between my day's to rest.

I think your plan looks like a good start but feel around you might find another plan that is more to your liking...My plan is very accute to my needs and some of it my not apply to yours.

chrisj22

If your gaining, stay with it. If your not, change it up a little. TBH, the volume looks perfectly fine - I do about 12-14 sets per session & my lifts are slowly going up.

squalllion1uk

Nah hmm only gain i really made was bout 8kgs on bench and 2.5kg bicep and 5kg OHP but tbh i put that down to me growing naturally ya know since im still growing xD
well im cutting atm so im not looking for crazy gains or anything tbh,
Still any ideas for what i can stick in for friday? just seems a bit empty to me >.> then again :( i fcukin hate legs :(
Also when you guys are increasing on the last set do u go over ou 85% of maximum or what?
In my previous routine i was doing my 85% of my max for the all 4 sets :/

cellaratt

Again I'm more of a feel guy, myself, So to tell a percentage is out of my scope of things. I lift feeling a combination of weight and burn...Maybe someome can jump in to help you if your looking for a specific number/weight/ %...

squalllion1uk

Yea hmm going with what i feel hmm well thats how i started tbh hahaha so :P
With you last set do you feel its too heavy and that ure really pushing it or that its heavy but do able? <.< hard to describe but cheer for the help tis helped alot

cellaratt

No prob glad to help where ever I can...I make sure the last set is heavy as fcuk...Most of the time I sh1t out aroud 6th rep, but week after week it gets easier adding 1-2 reps a week if lucky..after a couple of weeks maybe 2 or 3, I can get 10 consistently thats when I start to think about adding weight...

squalllion1uk

Ahh yea well Today
I started the dumbbell presses and forgot to do the adding weight thing -.-' but then again im stuck at 60, 30each hand so :/
But increased the weight for the dumbbell flys..didnt exepect them to be so brutal o.o 17.5kg on each hand ha tryd it with 25 n no go xD
Started with 1 set of 12.5kg then second n 3rd set 15kg and 4th set 17.5kg
then with OHTE start 7.5kg for 1 set , 2nd n 3rd set 10kg then last set 12.5kg for 15reps >.> will definetly increase that next week!
Dumbbel kick backs 2 sets of 10kg then 2 sets of 12.5kg but :/ maybe its just me but when i stoped the set i felt alot of tension in my shoulder which disappeard quickly but is that okay or that bad form? Though i definetly felt the benifit from the change on the routine

chrisj22

How much do you weigh & how long have you been training for mate?

Also, how old are you?

cellaratt

Thanks chriss, This info completely slipped my mind...I don't like donkey kickbacks personally, I thinks they are a waste of time IMHO...but to each their own...

chrisj22

Naa, it's cool mate.

The reason I ask is because I have a feeling that he should be switching to compound movements - by the sounds of it, he's not really progressing with his training & he's not getting any stronger.

We'll soon see though. A nice push, pull, legs sesh could be on the cards for him.

Perfect for strength & size.