|
2006/04/27, 01:02 AM
this is my routine is that over training
--------------------------------------------------------------------------------
i know i'm over training that hinders my muscle gains although i'm an endomorph i am supposed to make gains fast
this is my routine any body can help me with an idea for a best way to a4-5 days split ???
day1 chest
4sets flat bar bench press 8-10 reps
3 sets flat dumbell press 6-8 reps
3 sets inclined bar press 8-10
3 sets inclined dumbell press 8-10
2 sets cable flyes 12-15reps
day2 back
4 sets wide grip lat pulldowns(cable) 10-12 reps
4 sets cable rows 8-10 reps
3 sets barbell bent over barbell row 8-10 reps
3 sets one arm dumbbell row 8-10 reps
3 sets reverse grip pull down 10-12 reps
day 3 rest
day 4 shoulders
4 sets seated barbell raises behind the neck
3 sets dumbell seated press
4 sets front raises
4 sets lateral side raises
4 sets rear bent-over lateral raises
3 sets dumbell shrugs
day5 arms
biceps
3 barbell curls 6-8 reps
3 setsalternating dumbell curls 6-10 reps
3 sets two arms high cable curl (sometimes with dumbbells 8-10 reps)
2 sets hammer curls
triceps
3 sets french dumbbell over head extensions 8-10 reps
3 sets skull crushers 8-10 reps
3 sets cables push downs 12-15 reps
3 sets kick backs 10-12 reps
day6
legs
4 sets squats 15-20 reps
4 sets hack squats 12-15 reps
4 sets seated calves pushes
4 sets dead lifts (hamstrings)
day 7 rest
i do abs and lower back occassionaly
cardio 4-5 days per week to cut (workout lasts maximum 45 minutes)
i'm 172 cm height 79kg weight
pls send me ur workouts and tell me what's wrong with what i'm doing what's the best number of sets per body part and what's the best 4-5 days split? (i've got lots of energy i can't sit a lot without going to the gym so i don't believe in 3 days splits)
i progressed with this in my first 4 months very good but now it has been about 4 months without progress
|
|
|
|
2006/04/27, 05:23 AM
Your workout makes my head hurt...
Unless you're taking boatload of steroids you'll burn out very very quickly ....
-big exercises should come first....you kidding yourself putting deadlifts last...it's also downright disrespectful to the king of exercises...
-dont do mroe than 2 exercises/movements for the same bodypart
-use similar reps for all exercises...
-to put on size you need big compound exercises....isolation exercises are a waste of time...
-you dont need to do curls to have good biceps....or 4 exercises for triceps...
-use lower reps....I would generally use 5-8 reps if you're trying to build muscle and 2-5 reps if you are trying to gain strength.....15-20 reps for squats is generally counterproductive
I would generally think of movements rather than bodyparts when creating a workout....bodypart training is pretty old fashioned way of thinking...
pick a big exercise for a movement pattern that hits the most muscles and use it...
Shoulders(Pushing Movements)-Military Presses
Chest(Pushing Movements)-Bench Press
Triceps/Chest(Pushing Movements)-Dips
Legs(Lower Body)-Squats
Back/Biceps(Pulling Movements)-Deadlifts, Chin Ups/Pull Ups, Bent Over Rows
-I would do no more than 3-5 total exercises per workout...and keep sets under 12-15...and I would not repeat same movements in the same workouts....
e.g. 5 sets of 3 reps
Squats
Pull Ups
Dips
Also although the 6-8 is the popular rep range for putting on size...I have put tremendous amount of size usign 1-5 reps...I have beat out my friends who used bodybuilding type workouts for putting on size...so give that a try....
|
|
2006/04/27, 09:02 AM
I'm not reading past the 15 sets of pectoral work on day 1. Just do whatever menace says...
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/04/27, 04:59 PM
LOL....you're missing out then on the 11 sets of curling....
I should also add that following Flex workouts or creating something similar is generally a horrible idea....well...ok ....always a horrible idea....
1-3 working sets per movement pattern is more often more than enough to stimulate strength and muscle gains....what you had in the beginning is a way to overtrain in 1 workout...
|
