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    Help me please


    Ok so for as long as I can remember my routine has mostly ask ways been the same...

    Monday biceps and shoulders

    Tues chest and tricep

    Wed rest or legs/back

    Thurs biceps and shoulders

    Friday chest and tricep

    Sat and sun rest

    Is this a good routine... Bc I see in some magazines and guys work out one muscle once a week... No I'm confused am I over working my muscle group??? Please any advice will be good... I'm trying to bulk .. I'm eating a lot with a lot of protien(I know that's very vague) but any advice will help ...

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    So you only sometimes hit legs and back?


    It's not a good routine.
    What are your stats? Weight, age, major lifts, height?

    How much volume are you hitting with these?
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    Im 26 about 160.. 5 10
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    routine is one of the worst ones ive ever seen. you are a typical chest n arms warrior
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    For Chest I do bench press and flies incline and flat.... Three or more sets with 10 reps .. Last set I usually do 5-10 reps

    Flies is threes sets with ten reps with 40 lbs .. Just purchased 45 and 50 so I'll be going up

    Biceps I do, stand ups curls dumbbell. Preacher curls. And standup barbell curls
    3 sets each with 10 reps... On the preacher I do about 3-5 sets.... And I keep adding on weight

    Triceps I do bust heads 3sets with 10 reps...
    Kickbacks 3sets and 10 reps
    And pull downs with three sets and ten reps..

    These are the muscles group that I am focusing on now
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    Quote Originally Posted by sk1017 View Post
    These are the muscles group that I am focusing on now
    at 5'10 and 160lbs, you shouldnt be focusing on any particular muscle group at all. got any other excuses?
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    Quote Originally Posted by OnionKnight View Post
    at 5'10 and 160lbs, you shouldnt be focusing on any particular muscle group at all. got any other excuses?

    No trying to use any excuses just trying to get some advice
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    How should I change my routine ...
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    Quote Originally Posted by sk1017 View Post

    No trying to use any excuses just trying to get some advice
    well you were told your routine sucks. then you decided to defend it by saying "its what youre focusing on right now."

    no back. no shoulders. no legs. you dont train anything but arms and chest. i dont care what excuse you make next, it sucks. go read a book or read through the training forum to get a general concept of what doesnt suck. no one is gonna take the time to spoon feed you a lesson that will take hours to explain

    and join a gym. you seem ill-equipped to train correctly. unless you have a badass power rack you forgot to mention
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    Bro... You seem like your pretty pissed, I didn't come on this forum to have an argument.. I came for some advice, if you don't want to give any then don't....
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    I think forums are there to help ppl who share the same interests, not to try to belittle people who are family new to the topic..
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    Quote Originally Posted by sk1017 View Post
    No trying to use any excuses just trying to get some advice
    You need to do more legs and lift some really heavy weight, also eat a lot... Do that for a month or 2 and you'll bulk up in no time. Here is a routine I'm doing at the moment but I haven't been able to stick with the 6 day split so I have "make up days" to try and catch up with the routine.

    Routine #1 – Size Weeks 1-4

    Monday: Back Squat
    Tuesday: Chin-Up
    Wednesday: Incline Barbell Press
    Thursday: Trap-Bar Deadlift
    Friday: Seated Cable Row or Bent-Over Barbell Row
    Saturday: Parallel-Bar Dip
    Sunday: Off

    Sets: 8-10
    Reps: 8-10
    Tempo: 3-0-1-0
    Rest Interval: 3 minutes

    Routine #2 – Strength weeks 5-8

    Monday: Front Squat
    Tuesday: Pull-Up
    Wednesday: Standing Military Press
    Thursday: Snatch Podium Deadlift
    Friday: One-Arm Dumbbell/Cable Row
    Saturday: Close-Grip Bench Press
    Sunday: Off

    Sets: 10-12
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    Quote Originally Posted by sk1017 View Post
    I think forums are there to help ppl who share the same interests, not to try to belittle people who are family new to the topic..
    forums are also ment for trolls. which is what you appeared to be since you double posted in seperate threads and gave the ultimate troll routine
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    More legs. A strong foundation holds up a strong house. Get your legs to respectable size and strength first, then work on your upper body. Nothing makes me laugh harder then seeing a guy with big arms and chest on the beach and then tiny little chicken legs.
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    Quote Originally Posted by OnionKnight View Post
    forums are also ment for trolls. which is what you appeared to be since you double posted in seperate threads and gave the ultimate troll routine

    Bro go change your pad ... I think it's leaking.. Thanks for help...
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    Quote Originally Posted by sk1017 View Post

    Bro go change your pad ... I think it's leaking.. Thanks for help...
    well i did give you 3 good links to read. but i guess youre too busy being a lazy fuk to even do that. good luck getting any help with that attitude

    people these days are so damn entitled...
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    W/o training legs your true goals wont be achievable in an appropriate time frame. Training the lower body boosts EVERYTHING! There are studies and plenty of guys who have personal experience myself included after several knee surgeries to back it up. You train legs to see gains overall. I make it a staple to never and I mean never miss a leg day. Just read up whenever you get the time.

    Takes a little bit of research though before posting to not get the guys riled up lol. Try out different things and see what works best it doesn't take a year just a little consistency.
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    Onionknight is not wrong those links are good.
    OP that routine is crap, let give you a pointer any routine that says back and legs on the same day or has the words "or rest" after either back or legs is not worth the time to read let alone try.
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    Ok I spoke to a friend of mine who is into weight lifting ... He told me the same thing and that is to change that routine... He told me to do this


    Mon..Biceps and triceps
    Tues... Legs
    Weds...chest
    Thurs...Back
    Friday....Shoulders or legs
    Sat and Sunday rest......

    I've just need so so used to doing the same body part twice a week...as you guys can see this schedule does one muscle per week... Is that ok?
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    No. Don't write your own program. Don't let your buddy write your program.

    Get on a proven program written by someone who has accomplished something. Do not try and change the program.

    Starting Strength by Mark Rippetoe is a simple and brutally effective program for beginners. But that's just one of A LOT of great programs out there. Research and pick one.
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    Also I just realized this is a home gym setup youre talking about. What equipment do you have?
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    I have a total gym .. Free weights..i might have to take a pic in order for you to see...
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    I have a gold gym setup
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    Gold gym not a total gym.. Lol
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    I'll post a pic tomorrow....
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    I don't need a picture. You have dumbbells but only up to 40 lbs. do you have a barbell? How much weight? Any machines? A squat rack?
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    240 in plates, that's w/o the barbell and up to up 50 in barbell ...
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    I do I have machine but it's all built in thats I thought it will be easier if I post a pic...
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    Do you have a rack to put it on?
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    That should be plenty of equipment to get you started on starting strength. Look up a template. Buy the book if you can, 7$ on amazon. It's a simple program all it really requires is a barbell. After a month or two youll probably need more weight though.
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    Quote Originally Posted by PumpHouse View Post
    That should be plenty of equipment to get you started on starting strength. Look up a template. Buy the book if you can, 7$ on amazon. It's a simple program all it really requires is a barbell. After a month or two youll probably need more weight though.
    Which edition?? Loo
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    I have the 2nd edition. But any of them will do.
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    To me, the muscle pairings you're doing are a bit off. Heres what I do....On Monday, Wednesdays and fridays I do arms, legs and shoulders. On Tuesdays and thursdays I do chest, back, and neck. I do abdominal exercises every day, monday through friday.
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    Quote Originally Posted by Billy R View Post
    To me, the muscle pairings you're doing are a bit off. Heres what I do....On Monday, Wednesdays and fridays I do arms, legs and shoulders. On Tuesdays and thursdays I do chest, back, and neck. I do abdominal exercises every day, monday through friday.
    So you basically do bicep and tricep work 5 days in a row, every week.
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    lol thats what i got out of it too. tried to abandon stupid thread, but got baited back in
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    It had to be a joke right?
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    Quote Originally Posted by Billy R View Post
    To me, the muscle pairings you're doing are a bit off. Heres what I do....On Monday, Wednesdays and fridays I do arms, legs and shoulders. On Tuesdays and thursdays I do chest, back, and neck. I do abdominal exercises every day, monday through friday.
    What do you do for neck day?
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    Quote Originally Posted by Sean1332 View Post
    What do you do for neck day?
    First of all, forgive me if I call an exercise something different than its called today. Although I'm new here, I have been in the iron game for over 25 years and some of my terms might be kinda old....But anyway, for neck work I primarily do neck flexions and lateral flexions. Sometimes I use self resistance, sometimes I'll hold a plate in my hand, but primarily I use the head harness with plates on the bottom.
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    I looking at a lot of magazines and some guys work on chest on day, shoulders another, triceps and biceps on another, legs on another, and back on another... 5 days and them rest sat and sun... I heard that one is good enough
  

  
 

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