Need expert Advice for taking my trainig to the next level! Please help!

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    AdamSweeting's Avatar
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    Need expert Advice for taking my trainig to the next level! Please help!


    Hi my name is Adam and i would really appreciate a bit of advice. I currently go to the gym 6 day a week for 3 hours a day and do the same work out every day! I have got to point now where i realise if i do not design or get someone to help me design a decent split programme then i will never reach my potential. This is my training schedule at present, I do this six daya week!

    Chest:

    5 sets of 10 bb bench press
    3 sets of 10 db press on each 6 inclines on the bench
    3 sets of 10 db fly
    3 sets of 10 machine chest press
    3 sets of 10 machine pec fly

    Biceps;

    3 sets of 10 preachers curls
    3 sets of 10 machine bicep curls
    3 sets of 10 cable bicep curls
    3 sets of 10 of each 2kg incument starting at 18kg and going down to 8kg on DB

    Tri's

    3 sets of 10 cables pull down with staight bar
    3 sets of 10 rope pull down
    3 sets of 10 dips
    3 sets of ten tricep machine

    Shoulders.

    I just do 3 sets of 10 of seated vertical db.

    Back
    3 sets of 10 seated row
    3 sets of 10 pull down machine.

    I also do 3 sets of ten pull ups and then run 5k.

    I know this is excessive and i am not giving my muscles to rest and reginerate! Does anyone know a really decent 5-6 day workout schedule. I like to concentrate on chest and arms but fully understand i need to work everything else.

    Any suggested schedules are website would be greatly appreciated.

    Thanks in advance.

    Adam

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    First off you should not be doing the same lifts everyday. Also 6 days a week is alittle much unless your running something. if you want to workout 5 day a week break each day up by muscle group. Example Monday Chest and tues legs, etc. if your really looking for strength gains drop your reps on your compound lifts to 5 then you would be doing 5x5. You don't grow in the gym you grow when you rest. So busting it everday and not resting is useless. REST!
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    Thanks for advice.
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    You need to do much, much more for back and start training legs. They're by far the 2 largest groups and you're neglecting them.
    M.Ed. Ex Phys
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    Quote Originally Posted by AdamSweeting View Post
    Hi my name is Adam and i would really appreciate a bit of advice. I currently go to the gym 6 day a week for 3 hours a day and do the same work out every day! I have got to point now where i realise if i do not design or get someone to help me design a decent split programme then i will never reach my potential. This is my training schedule at present, I do this six daya week!

    Chest:

    5 sets of 10 bb bench press
    3 sets of 10 db press on each 6 inclines on the bench
    3 sets of 10 db fly
    3 sets of 10 machine chest press
    3 sets of 10 machine pec fly

    Biceps;

    3 sets of 10 preachers curls
    3 sets of 10 machine bicep curls
    3 sets of 10 cable bicep curls
    3 sets of 10 of each 2kg incument starting at 18kg and going down to 8kg on DB

    Tri's

    3 sets of 10 cables pull down with staight bar
    3 sets of 10 rope pull down
    3 sets of 10 dips
    3 sets of ten tricep machine

    Shoulders.

    I just do 3 sets of 10 of seated vertical db.

    Back
    3 sets of 10 seated row
    3 sets of 10 pull down machine.

    I also do 3 sets of ten pull ups and then run 5k.

    I know this is excessive and i am not giving my muscles to rest and reginerate! Does anyone know a really decent 5-6 day workout schedule. I like to concentrate on chest and arms but fully understand i need to work everything else.

    Any suggested schedules are website would be greatly appreciated.

    Thanks in advance.

    Adam
    so lets attack this piece by piece

    Chest: if you do what you listed for chest everyday either your lifting something like 10-30% of your 1RM or your on the brink of a terrible over training injury that I would Imagen would look like some kind of Rotor cuff problem. change up amount of reps personally ill go heavy with my bench and flys then hit something like a pec dec or cable cross or chest press for higher reps something like 20-30. Theres no need to do as many sets your doing, your not working hard enough, and your just beating your chest into the ground without letting it recover and grow

    Bis: I dont train my bi's that much, i feel i get some good work in on back day, and ill supplement that with some curls. Personally I believe in order to grow your arms you need to keep them under attack with little rest and high reps. The old saying "no pain, no gain" really applys here I feel Biceps grow best with your really pump them up.

    Tri's: Same go for tri's make sure you work each head though. incorperate over-head moves, moves with elbows locked at your side, and moves were elbows are behind you. Same "no pain, no gain" applys.

    Shoulders: so your DB presses work your mass of shoulders well, but what about your delts? i see your front delts getting hammered from your rediculous chest plan but mid and lower? with out working this with lateral, front, and leaning lateral rises your going to develop an imbalance in your shoulders which will leave you prone to injury.

    Back: well IMHO, you should be shot for 2 things...this is one. Where are your dead lifts? trying to back on mass? add Deads. you need to incorperate your back much more into your training. I understand you want a big chest but a great way to build a big chest and really add #s to your bench is to build a big back. This my friend needs an over-hual( more so than everything else)

    Legs: this is the second thing you should be shot for...twice. You dont even have legs listed? the last thing you want is to be "that guy" at the gym who is top heavy and walks around with chicken legs. SQUAT! your going to hate it as first, but learn to love it, your going to build soild mass to your frame by squatting.


    I'm no trainer, but i'm pretty sure on most levels people will agree with me on what i've said.
    You can ask 99% of the people on this board, and if you dont atleast add SQUATS and DEADs into your workout, your a damn fool.

    as for as a spilt
    Chest/tris/traps
    Legs/Calves/Core
    Back/Bis/core
    Shoulders/calves/traps
    arms/core
    repeat is what I do, note that because I separate my muscle groups I generally dont need a day off, but I still feel sore or not fully recovered Ill take a day.

    Good luck.
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    Thanks for that sound advice mate! I am on it. You are right! I have noticed my chest is actually beggining to go get smaller now where i am hammering it! Thanks for all the time you spent on that message it is much appreciated! I have been researcing all day today and have found this split. If you dont mind taking a look what do you think


    Day 1: Chest/abs
    Day 2: Back
    Day 3: Off
    Day 4: Shoulders/abs
    Day 5: Legs
    Day 6: Arms/abs
    Day 7: Off

    On every lift the sets are 3-4. On power movements (Squat, Deadlift, Presses), I keep the reps low and usually do 4x6, 3x8, or 10,8,6. Every other lift vary the sets from 12,10,8 to 3x12 to 3x8. I like to total around 15-18 total sets per body part.

    It is key to switch up the rep scheme to keep your body guessing and to avoid plateaus and overtraining.

    Day 1: Chest:


    Flat Bench Press (vary between 4x6, 3x8, 10,8,6)
    Incline DB Press (vary between 12,10,8 to 3x12 to 3x8)
    Decline DB Press (vary between 12,10,8 to 3x12 to 3x8)
    DB Flies (vary between 12,10,8 to 3x12 to 3x8)
    Cable Crossover (vary between 12,10,8 to 3x12 to 3x8)
    Chest Pull over (vary between 12,10,8 to 3x12 to 3x8)
    Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
    Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
    Ab twists (vary between 12,10,8 to 3x12 to 3x8)

    Click Here For A Printable Log Of Day 1.

    Day 2: Back:


    Deadlifts (vary between 4x6, 3x8, 10,8,6)
    Weighted Pull Ups (vary between 12,10,8 to 3x12 to 3x8)
    Yates Rows (vary between 12,10,8 to 3x12 to 3x8)
    DB Rows (vary between 12,10,8 to 3x12 to 3x8)
    Lat Pulldown (vary between 12,10,8 to 3x12 to 3x8)
    DB Shrugs (vary between 12,10,8 to 3x12 to 3x8)

    Click Here For A Printable Log Of Day 2.

    Day 3: Off:

    Day 4: Shoulders:


    DB Shoulder Press (vary between 4x6, 3x8, 10,8,6)
    Arnold Presses (vary between 12,10,8 to 3x12 to 3x8)
    Side Raises (vary between 12,10,8 to 3x12 to 3x8)
    Front Raises (vary between 12,10,8 to 3x12 to 3x8)
    Wide Grip Upright Rows (vary between 12,10,8 to 3x12 to 3x8)
    Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
    Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
    Ab twists (vary between 12,10,8 to 3x12 to 3x8)

    Click Here For A Printable Log Of Day 4.

    Day 5: Legs:


    Squat (vary between 4x6, 3x8, 10,8,6)
    Leg Press (vary between 12,10,8 to 3x12 to 3x8)
    Lunges (vary between 12,10,8 to 3x12 to 3x8)
    Leg Extensions (vary between 12,10,8 to 3x12 to 3x8)
    Leg Curls (vary between 12,10,8 to 3x12 to 3x8)
    Donkey Calf Raises (vary between 12,10,8 to 3x12 to 3x8)

    Click Here For A Printable Log Of Day 5.

    Day 6: Arms:


    Close Grip Bench Press (vary between 4x6, 3x8, 10,8,6)
    V-Bar Tricep Extension (vary between 12,10,8 to 3x12 to 3x8)
    Skull Crushers (vary between 12,10,8 to 3x12 to 3x8)
    Pull Downs (vary between 12,10,8 to 3x12 to 3x8)
    Bicep Barbell Curls (vary between 12,10,8 to 3x12 to 3x8)
    Alternate DB curls (vary between 12,10,8 to 3x12 to 3x8)
    Preacher Curls (vary between 12,10,8 to 3x12 to 3x8)
    Reverse Grip Curls (vary between 12,10,8 to 3x12 to 3x8)
    Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
    Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
    Ab twists (vary between 12,10,8 to 3x12 to 3x8)


    Thanks

    P.s In this programme do you think a little more chest would hurt ;-)
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