benskiddle

Hi

I've just started back at the gym after a few lazy months. I'm looking for a (mainly) upper body workout to give me some more bulk.

I'm currently 5ft 11, weight 10.5 st, toned but want to add muscle bulk.

The workout the gym have given me is pretty standard and I feel like I'm not doing the best workout I could...

I've got a split routine, one day upper body, one day lower body. I go to the gym 2-3 times a week - as I want to concentrate more on my upper body I've been doing Monday upper body, Weds lower, Fri upper body again.

The workout is all using hammer strength machines but free weights are available:


4x10 HS Low Row (currently 40kg)
4x10 HS Shoulder Press (currently 30kg)
4x10 HS Lat Pull Down (currently 50kg)
4x10 HS Chest Press (currently 25kg)

I've not got the lower body workout here but its pretty standard too i feel - I've always had plans which seem to work on specific muscles but I suppose these are working all muscles together? Just want to make sure its a good plan to stick to??


Admittedly, my motivation is getting my kit off for the summer - am I best sticking to this routine or would you guys have something more suitable??

Ben

irwit

Could we see the lower workout ? For upper, deads, dips, pullups, bench, rows and military. You are near enough hitting everything from every angle although I hate it when people say that! lol. 10 1/2 stone and 5.10 you are on the thin side so big moves will add the most bulk. You need a big diet though, can I ask what yours is at themoment. Add in plenty of rest and you are on toa winner. Ive never tried upper lower split but read lots about them and If I could handle squats or deads every training session Id do it but after recently trying something similar its too much for me tbh, what a wimp eh !

Lost Soul

welcome ben

better off with 2 full body routines if you are training twoce a week with freeweights and cables

bench press
deads
squats
military press
dips
chins
rows
lunges

that should see you through

if you want size 4 exercises a day 4 sets per exercise, 8-12 reps per set

__________________
Wanna Juice? Read here first


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

benskiddle

I think I do need to look at my diet. I'm trying to eat more at the moment but not sure I'm along the right lines. For example, today:

9am Large bowl of cornflakes
11am Chicken and Bacon baguette
2pm fish pie
5pm pot noodle (ouch!)
9pm after gym: large plate of beef ravioli with tomato sauce, salad and cheese
just about to have another bowl of cornflakes!

With regards to routine, I've just been today, upper body day. I did the 4 exercises I stated but although I was doing 4x10 on each it only took me about 30 mins. So I then addes

4x10 Bicep curl
4x10 tricep curl
4x10 chest press

Probably doubling up on things there but needed to pad out the rest of the time and hadnt seen the suggestions below!!

Lost Soul -- if I aim for 3 workouts a week instead what would you recommend?

benskiddle

ps.. weights now up to:

4x10 HS Low Row (currently 45kg)
4x10 HS Shoulder Press (currently 40kg)
4x10 HS Lat Pull Down (currently 60kg)
4x10 HS Chest Press (currently 30kg)

10,8,6,3 Bicep curl 30kg
10,8,8,8 Tricep curl 40kh
4x10 chest press 57.5 kg (not HS machine)

Lost Soul

Whatever you have learned, read, been told or decided is good, it isnt

tossing about with little weights, machines and eating pot noodles will leave you looking like 90% of teens who claim to train

fcuk all but a 10 stone and a set of middle of the road arms. if thats your goal, thats cool. if you want a solid unit and functional body, clean up your diet, eat more essential fats, more lean protein and better carbs. so many diets around to help

training wise, i have posted the exercises to do, google rippetoes starting strength and do that for a while

__________________
Wanna Juice? Read here first


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

benskiddle

jeeez, did I say something?

I've never said I know what I'm talking about or that the stuff I've posted is correct - the exact opposite, I've come on here to find out what's best and to take advice from you guys. All I've done so far is post up my current workout and diet to get advice on what to change.

Telling me I'm "tossing about with little weights" and "**** all but a 10 stone" really isn't helpful when I'm on here asking for advice. No, I don't want to go to the gym for 6 months and not see any improvement hence why I'm saying "What shall I do"

Thank you for the pointers for the routine, I'll have a look and get going on it. At the moment I really want to sort my diet out but to be honest there's so many different words of advice on here (from what I can see) I find it difficult to translate them into a solid diet. I know I need to be eating say 6 meals a day which I'm trying to do now, but what I'm eating is obviously wrong. If you've got a meal plan which you'd recommend a link would be really appreciated

Thanks

irwit

Your diet is pretty poor and your training is also very poor. Do yourself a favour and bury your head in these forums and in the diet sections for growing. Read all teh stickies ( the threads at the top of the page )

After having a good read come back with any questions but please give the forums a really good read first, 90% of the time your question has been answered 100 times over. The more info you come back with the better feedback youll get. Enjoy your reading