hello!...i would like to discuss routine with the pro's here!
i work out 6 days a week...the schedule i use is as follows
mondays and thursdays i do chest and triceps
tuesdays and fridays i do back and biceps
wednesdays and saturdays are for shoulders n forearms
i do 3 sets of each exercise and 10 reps in each set!
in the gym i see alot of variation like someone is doing a set of 15-20 reps and someone's doing 4 sets n all
goal is to build muscle mass so can anyone give me some sincere advice on how to go about it??
is routine alright??
Moderators: Boss Man, cassiegose
your plan is to generic...3 x 10 is outdated
to get bigger to need to get stronger...to get stronger you need to lift heavier...you can lift heavy but you can't lift heavy for many reps (hence the low rep sets you've seen...now if you lift heavy (like uoui should be) then you can't lift often (not heavy anyway)
what does all this mean?
1 - you need to get stronger so for exercises such as deadlifts, squats, bench press, chin ups, shoulder presses and rows, do them for sets of 5 or 6...obviously you'll need to alter your plan for this
2 - you need to train movements not muscles so break your split up accordingly i.e. bodypart splits are shit (a forearm day....why agaion???)
3 - to cut a long story short, search the waterbury method by chad waterbury and do as written
to get bigger to need to get stronger...to get stronger you need to lift heavier...you can lift heavy but you can't lift heavy for many reps (hence the low rep sets you've seen...now if you lift heavy (like uoui should be) then you can't lift often (not heavy anyway)
what does all this mean?
1 - you need to get stronger so for exercises such as deadlifts, squats, bench press, chin ups, shoulder presses and rows, do them for sets of 5 or 6...obviously you'll need to alter your plan for this
2 - you need to train movements not muscles so break your split up accordingly i.e. bodypart splits are shit (a forearm day....why agaion???)
3 - to cut a long story short, search the waterbury method by chad waterbury and do as written
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sharjeel08
- STARTING OUT
- Posts: 2
- Joined: Tue Jan 06, 2009 6:41 am
lol...nope not yet...infact i dont have "chicken legs" but needed to work on upper body first...will start with leg exercises once i see some difference in upper body!:p
thanks swanso for ur reply...im searching for the waterbury method but it would be helpful if u post the link here...as im new to this site so dont exactly know way around yet!=S
thanks swanso for ur reply...im searching for the waterbury method but it would be helpful if u post the link here...as im new to this site so dont exactly know way around yet!=S
leg training is king, you'll get twice the benifits on upper body by training them
http://www.t-nation.com/free_online_art ... ury_method
http://www.t-nation.com/free_online_art ... ury_method