Just some advise on my program - UK-Muscle Body Building Community

BlitzAcez · 02-08-2008, 06:55 PM

I'd just like some adivse on this program, I seem to be getting massive arms and not really seeing alot of improvement on my other muscle groups. Although I have improved on abs.

Once I get the program 100% sorted i'll probably start a real training journal.

I've not been doing the one's in red, although I am now and I kept missing out day 3 stupidly, although I have done it quiet a few times. (say 75% of the time)

Would really appreciate the advise, anything need adding or taking away?

This is my workout:
3 sets of ( 10,8,8 )
Day 1:
(Chest and Triceps)
Bench Press
Dumb Inc Chest Press
Dumb Pec Fly
Dip Assist
Close Grip Dumb Chest Press
Tricep Ext DumbBell (Stand)
SB AB Crunch

Day 2:
(Back and Biceps)
Chin up (Assist wide)
Dumb Bicep Curl
Ez Bar Bicep Curl
Inc Cable Close Grip Row (not sure I do this right, I just sit on the floor and pull the cable to my chest)
Cross Cable Rev Fly
Bent Over Cross Cable Rev Fly
SB AB Crunch

Day 3:
(Shoulders and Lower Body)
Dumb Lat Raise
Dumbbell Lying Rear Delt Row
Trap pulldown (machine)
DumbBell Shrug
Squat
Lunge (might change this for the leg press as it seems to hurt my lower back strangely)
Calf Raises
SB AB Crunch

My biggest fear is having one muscle group so much better than the other that it would affect my training, so I want to iron this out before I've gone to far to fix it.

Cardio: 20 minute 3.5km run on tredmill after each session.

ah24 · 02-08-2008, 07:28 PM

Where did you get that routine from mate?

Lots of things I'd change in there tbh - mainly the prioritization (sp?) of bigger muscle groups..

Have a hunt around for a traditional PPL routine

BlitzAcez · 02-08-2008, 07:33 PM

what exactally is wrong with the program though, can you be more specific?

Theres things like bench press and squat that are compounds.

I got it from a gym instructor at a virgin active, and i've tweeked it myself.

mrbez · 02-08-2008, 07:36 PM

You should also do Deadlifts and Military press as heavy compounds mate.

ah24 · 02-08-2008, 07:55 PM

Quote:

Originally Posted by BlitzAcez

what exactally is wrong with the program though, can you be more specific?

Theres things like bench press and squat that are compounds.

I got it from a gym instructor at a virgin active, and i've tweeked it myself.

Sure you have a couple compounds in there...but look at where you have them

Also, you wonder why your arms are growing at a faster rate - 3 triceps exercises compared to 2 for legs?

Just to give you an idea, I'll list some of the seperate muscles that make up the upper leg group; Vastus Medialis, Vastus Lateralis, Sartorius, Rectus Femoris, Adductor Longus + Brevis, TFL, Biceps Femoris, Semi-Membrinosus, Semi-Tendinosus, glutes..

So thats what 11 muscles just off the top of my head in the upper leg...now compare this to triceps brachii (medial, lateral and long heads)

Having read that, which muscle group would you give the most work to?

Aside from that, now knowing the legs are a big group (actually the biggest) why also put smaller muscle groups ahead of them? I.e. shoulders

In a bit of a rush which is why this may seem a little assy but just trying to put my point across

As I said in my original post, go and have a look for a tried and tested PPL routine

BlitzAcez · 02-08-2008, 08:44 PM

Quote:

Originally Posted by ah24

Sure you have a couple compounds in there...but look at where you have them

Also, you wonder why your arms are growing at a faster rate - 3 triceps exercises compared to 2 for legs?

Just to give you an idea, I'll list some of the seperate muscles that make up the upper leg group; Vastus Medialis, Vastus Lateralis, Sartorius, Rectus Femoris, Adductor Longus + Brevis, TFL, Biceps Femoris, Semi-Membrinosus, Semi-Tendinosus, glutes..

So thats what 11 muscles just off the top of my head in the upper leg...now compare this to triceps brachii (medial, lateral and long heads)

Having read that, which muscle group would you give the most work to?

Aside from that, now knowing the legs are a big group (actually the biggest) why also put smaller muscle groups ahead of them? I.e. shoulders

In a bit of a rush which is why this may seem a little assy but just trying to put my point across

As I said in my original post, go and have a look for a tried and tested PPL routine

I don't know what PPL is, i'll have a look though.

I'm more worried about my chest and back being behind more than legs though really, I don't mind if there a little behind, although I will still be training them. I see what your saying, should I add more for back and legs? The stuff i've been doing for arms must have been working, so I should keep all that in?

Quote:

Originally Posted by mrbez

You should also do Deadlifts and Military press as heavy compounds mate.

Dumb Lat Raise is on my 3rd day which is military press just worded it differentally. (push weight above your head)

Yes, I probably should do deadlifts, although I'm not sure on technique with that one.

Which exercises that I'm doing should I not be doing? I'm never sure on pull up and chin ups.

BlitzAcez · 02-08-2008, 08:53 PM

Quote:

Originally Posted by ah24

Aside from that, now knowing the legs are a big group (actually the biggest) why also put smaller muscle groups ahead of them? I.e. shoulders

Actually I do squat's first for that reason, the list isn't in order.

ah24 · 03-08-2008, 02:09 PM

Quote:

Originally Posted by BlitzAcez

Dumb Lat Raise is on my 3rd day which is military press just worded it differentally. (push weight above your head)

PPL = Push Pull Legs

Also, dumbell lat raise is completely different to a military press. For starters it's done with dumbells as opposed to barbell, secondly it's isolation and not compound, thirdly the movement is different (search 'lat raise' in google)

If I were you, I'd go and **** this Virgin Active gym instructor

02-08-2008, 06:55 PM	#1 (permalink)
BlitzAcez Beware when the great God lets loose a thinker on this planet Join Date: Mar 2008 Posts: 41	Just some advise on my program I'd just like some adivse on this program, I seem to be getting massive arms and not really seeing alot of improvement on my other muscle groups. Although I have improved on abs. Once I get the program 100% sorted i'll probably start a real training journal. I've not been doing the one's in red, although I am now and I kept missing out day 3 stupidly, although I have done it quiet a few times. (say 75% of the time) Would really appreciate the advise, anything need adding or taking away? This is my workout: 3 sets of ( 10,8,8 ) Day 1: (Chest and Triceps) Bench Press Dumb Inc Chest Press Dumb Pec Fly Dip Assist Close Grip Dumb Chest Press Tricep Ext DumbBell (Stand) SB AB Crunch Day 2: (Back and Biceps) Chin up (Assist wide) Dumb Bicep Curl Ez Bar Bicep Curl Inc Cable Close Grip Row (not sure I do this right, I just sit on the floor and pull the cable to my chest) Cross Cable Rev Fly Bent Over Cross Cable Rev Fly SB AB Crunch Day 3: (Shoulders and Lower Body) Dumb Lat Raise Dumbbell Lying Rear Delt Row Trap pulldown (machine) DumbBell Shrug Squat Lunge (might change this for the leg press as it seems to hurt my lower back strangely) Calf Raises SB AB Crunch My biggest fear is having one muscle group so much better than the other that it would affect my training, so I want to iron this out before I've gone to far to fix it. Cardio: 20 minute 3.5km run on tredmill after each session. Last edited by BlitzAcez; 02-08-2008 at 07:01 PM.

02-08-2008, 07:28 PM	#2 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,838	Re: Just some advise on my program Where did you get that routine from mate? Lots of things I'd change in there tbh - mainly the prioritization (sp?) of bigger muscle groups.. Have a hunt around for a traditional PPL routine

02-08-2008, 07:33 PM	#3 (permalink)
BlitzAcez Beware when the great God lets loose a thinker on this planet Join Date: Mar 2008 Posts: 41	Re: Just some advise on my program what exactally is wrong with the program though, can you be more specific? Theres things like bench press and squat that are compounds. I got it from a gym instructor at a virgin active, and i've tweeked it myself.

02-08-2008, 07:36 PM	#4 (permalink)
mrbez Gym Addict Join Date: Feb 2008 Posts: 397	Re: Just some advise on my program You should also do Deadlifts and Military press as heavy compounds mate.

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