lead me in the right direction :?

vANn · Post by **vANn** » Wed Jan 17, 2007 10:33 am

hello everyone

im new on this forum and would just like to know whats the best split routine work out to build mass. ive been goin to the gym now for 2 months and i am also on a protien max muscle builder srt. There is improvement but its slown down greatly and im getting the feeling im doing something wrong.

here is routine can anyone please tell me if im doing something wrong and lead me in the right direction with some advise.

with each exercise i do about 8 - 10 reps and 3 sets

Monday- Back /Triceps/ Sholders /Abs
Tuesday - Biceps / Forearms/ Chest
Wednesday - Rest
Thursday - Triceps / Back/ Shoulders /Legs
Friday - Biceps /Forearms /Chest
Saturday - Rest
Sunday - Rest

CHEST - incline barbell, flat bench barbell, pec dec

TRICEPS- Lying Barbell Press To Chin, rope pushdowns, dumbbell extention

BACK - Wide Grip Rear Pulldowns,seated cable rows,machine rows

BICEPS - Alternating Dumbbell Curls, Dumbbell Concentration Curls, EZ Bar Preacher Curls

SHOULDERS -Smith Machine Behind The Head Deltoid Presses,Standing Low Cable Deltoid Raises, Smith Machine Front Deltoid Presses

LEGS - leg extentions,Lying Leg Curls, barbbell squats

ABS - sit ups, knee ups

thanks for your time

bigiz123 · Post by **bigiz123** » Wed Jan 17, 2007 7:43 pm

it looks pretty good to me, just make sure you are working intensely, and im sure you will reap the benefits

swanso5 · Post by **swanso5** » Thu Jan 18, 2007 12:46 am

thing are full body workouts x 3/week but if you want to do 4 workouts a week then do a lower body day and then an upper body day...you're also only doing 5 compound exercises compared to 10 isolation type exercises and this won't get it done...fror mass uou ashould be doing at least 80% compound exwercises and the higher that % is the better

vANn · Post by **vANn** » Thu Jan 18, 2007 3:05 am

ive read up on some sites and some say you should only work out each muscles twice per week maximum any more is a waiste.. if i was to do full body work 3 times a week isnt it overworking?

swanso5 · Post by **swanso5** » Thu Jan 18, 2007 9:25 pm

if you regulate the intensity you can such as training each exercise 3 times a week but with 3 different sets and rep schemes such as 4 x 6 on day 1, 3 x 12 on day 2 then 2 x 15 on day 3

vANn · Post by **vANn** » Fri Jan 19, 2007 12:04 am

oh yeh the hard medium light work out. i was told just to keep reps in between 8 - 12 by a friend if i wanted to build mass and any less would be strength training and any more then 12 would be tone-ing, i was just wondering if that was true.
i would also like to know some good free wieght multi joint exercises. cause i would like to do the full body work outs but i find bodyweight exercise's boring and just wanted to stick on free wieghts.

swanso5 · Post by **swanso5** » Fri Jan 19, 2007 12:24 am

here's a plan i gave out recently:

mon
squats alternated with stiff leg deadlifts 4 x 6, 90secs rest between exercises
row / bench 3 x 12, 1min rest between exercises
pull up / shoulder press 2 x 15, 90secs between exercises

wed
row / bench 4 x 6
pull up / shoulder press 3 x 12
squat / stifflift 2 x 15

fri
pull up / shoulder press 4 x 6
squat / stifflift 3 x 12
row / benmch 2 x 15

pair 1 - builds strength which is needed for mass gains
pair 2 - buidls hypertrophy
pair 3 - more of a recovery type thing after the heavy day but also adds a little more volume so you don't have to wait 5 days before training it again

as for exercises trhere is an exercise guide on the home page here if you go down to "strength training" at the bottom (i think it is)

vANn · Post by **vANn** » Fri Jan 19, 2007 1:06 am

Just one more question when u mean alternated you mean switch after each set right..?is it crucial.. if so would i have to alternate with row /bench and pull up/shoulder press well as. Because its pretty hard at the gym i go to its always packed and the machines are always taken.

swanso5 · Post by **swanso5** » Fri Jan 19, 2007 1:54 am

you don't have to but you'll be stronger for each set of each exercise and it cuts time a little...maybe choose db and/or bb exercises so you can do them at the same station.

yes alternate all pairs

vANn · Post by **vANn** » Fri Jan 19, 2007 9:03 am

Sorry i know that was supose to be the last question but theres still a few things im not to sure about, since im new to full body work outs, like if Biceps and Triceps are getting enough work out from back n chest or if upper chest,lower chest, Deltoids, traps are getting worked out at all. i would also like to know what other compound exercises i can substiute them with like pull up with rear pull downs for example. Sorry for all the questions im just curious and wanted to know these things before i started. thanks for all your help swanso5

Sportsman4920 · Post by **Sportsman4920** » Fri Jan 19, 2007 3:02 pm

I'm a little confused about what you're asking. What I think you're asking is: Do you have to isolate all the muscles in a full body workout, such as biceps and triceps? The answer is no, you will still get a good work out by doing compound moves. But this leads to the downside of a full body workout, you can't do as great of a varity of exercises as with a 2, 3, or 4 day split. This certainly doesn't mean a full body workout 3 days per week doesn't work though, it's just different than a split. You'll have to experiment a little with things to see which works best for you. Experimenting isn't usually fun, but weight lifting is a long term commitment, not a short term get big in 6 months deal. If it was, then there would be a lot of very muscular people, and if you've been out of you're house lately, then you'll realize this certainly isn't the case.

The other thing I think you're asking is: What are the best free weight compound movements you can do? For this, i'd say barbell or DB bench press, dips, barbell squat, lunges (walking or sedentary), dead lift (targets back as well as legs), arnold press (great for shoulder and tricep development, hold DBs in front of chest with palms facing body to start, press DB over head while twisting wrists so that palms face away from body when weights are pressed over head), bent over row w/DB or barbell, 1 arm row w/DB, and pull over w/DB.

Now its just matter of finding the correct combination of exercises that work for you. I wouldn't necesarily recommend using all of these exercises in one full body workout, but they all work great at targeting many muscle groups.

Feel free to ask more about developing a new workout and/or a further explanation of the exercises.

swanso5 · Post by **swanso5** » Sun Jan 21, 2007 1:36 am

- arms should get enough stimulation if your training heavy enough

- benches works the entire chest...if you want you do inclines but you'll be using less wt which won't build as much muscle

- delts get worked with shoulder presses, pull ups or pulldowns and benched

- if you can do pull ups do them but if not pulldowns to the front are safer than behid your head

- ask ahead