Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-26-2012, 11:09 AM   #1
jenningsj41
Junior Member
Points: 235, Level: 4 Points: 235, Level: 4 Points: 235, Level: 4
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Dec 2011
Posts: 2
Reputation: 10
jenningsj41 is off to a bad start
Exclamation Should I implement change in my workout?

I have been doing the same workout now for almost 6 months now. here is my workout

Monday: Arms
Tri's
close grip bench 4 sets
skull crushers 3 sets
pushdowns 3 sets
reverse curls 3 sets
Bi's
barbell curl 4 sets
preacher curl 3 sets
dumbbell curl 3 sets
hammer curl 3 sets

Tuesday: Legs
Squat 4 pyramid sets
leg press/calf raises 3 sets
leg extensions/calf raises 3 sets
leg curls/ calf raises 3 sets

Wednesday: Chest
Bench 4 pyramid sets
incline bench: 4 pyramid sets
decline 4 pyramid sets
fly's (incline or flat) 3 sets

Thursday: Shoulders
Military press 4 pyramid sets
dumbbell press 3 sets
upright rows 3 sets
frontal raises 2 sets
shrugs 3 sets

Friday: Back
lat pulldown 4 sets
bent over rows/deadlifts (switch every other week) 3/4 pyramid sets
mid row/cable row 3 sets
dumbbell row 3 sets

I just want to know if i should switch up my exercises, implement something else or keep doing the workout the way i have been for 6 months now? any advice would be great thanks everyone!
jenningsj41 is offline   Reply With Quote
Sponsored Links
Old 03-26-2012, 11:11 AM   #2
JordanK91
Senior Member
Max Brawn
Points: 3,712, Level: 38 Points: 3,712, Level: 38 Points: 3,712, Level: 38
Activity: 24% Activity: 24% Activity: 24%
 
JordanK91's Avatar
 

Join Date: Feb 2012
Location: Ireland
Posts: 603
Training Exp: 0 - Newbie
Training Type: Starting Strength
Fav Exercise: Bench Press
Fav Supp: USN Muscle Fuel
Reputation: 16360
JordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributor
Default

What are your goals?

Are you still making progress?
JordanK91 is offline   Reply With Quote
Old 03-26-2012, 12:31 PM   #3
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

Quote:
Originally Posted by JordanK91 View Post
What are your goals?

Are you still making progress?
^^^this!

the first question that comes to mind after reading the original poster's question is, "why do you ask?"

i don't mean that sarcastically, of course; the answer to that question will help reveal the answer to your original question!
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Old 03-26-2012, 01:08 PM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,865
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Welcome to the forum.

First off, there are a couple common routine flaws:

1) Pressing days back to back - Chest and shoulders.
2) Arm day is the biggest volume day of the week.
3) Too many training days.

What I recommend first and foremost is refining your routine. This is hard for some lifters to do because they feel like they won't make gains if they don't destroy muscle groups with a lot of exercises.

The reality is this...right now you need to simplify and bring up your overall strength. This is best done focusing on the most impactful exercises. Along with this you'll have to be ok with cutting back some arm work. Your arms are going to grow without a lot of excessive volume.

Before we recommend some options, let us know a few things:

1) What your current height, weight and age is.
2) What your goals are.
3) What your current strength levels are for squats, bench and deadlift.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-26-2012, 04:07 PM   #5
TitanCT
Manlet of Malice
Max Brawn
Points: 10,355, Level: 67 Points: 10,355, Level: 67 Points: 10,355, Level: 67
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2010
Location: CT
Posts: 1,422
Reputation: 110787
TitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master member
Default

best results in bodybuilding in my experience. 4 day splits. lots of time to grow and repair.
TitanCT is offline   Reply With Quote
Old 03-26-2012, 07:07 PM   #6
MVP
Liftin' heavy
Uber Brawn
Points: 1,278, Level: 19 Points: 1,278, Level: 19 Points: 1,278, Level: 19
Activity: 61% Activity: 61% Activity: 61%
 
MVP's Avatar
 

Join Date: Feb 2012
Location: WV
Posts: 368
Training Exp: +9 years
Training Type: Fullbody
Fav Exercise: Bench Press
Fav Supp: ANIMAL PAK
Reputation: 13484
MVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributor
Default

Way too much volume. BTB pointed out some common flaws in your routine.

You don't need that many exercises to grow. You just need to focus on the basics and develop your squat, deadlift, bench press, overhead press, rows, cleans, and pullups. Accessories like weighted dips and front squats are alright too.

Your current routine will depend upon your level of experience. Inexperienced lifters generally do not need accessory work to grow. Experienced lifters sometimes need the extra work to strengthen weak points in their chain.
__________________
Personal Trainer- ACE, NASM AFPA; Nutrition Consultant- AFPA

"I can do all things through Christ which strengtheneth me." - Philippians 4:13"
MVP is offline   Reply With Quote
Old 03-27-2012, 05:47 AM   #7
jenningsj41
Junior Member
Points: 235, Level: 4 Points: 235, Level: 4 Points: 235, Level: 4
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Dec 2011
Posts: 2
Reputation: 10
jenningsj41 is off to a bad start
Default

Quote:
Originally Posted by BendtheBar View Post
Welcome to the forum.

First off, there are a couple common routine flaws:

1) Pressing days back to back - Chest and shoulders.
2) Arm day is the biggest volume day of the week.
3) Too many training days.

What I recommend first and foremost is refining your routine. This is hard for some lifters to do because they feel like they won't make gains if they don't destroy muscle groups with a lot of exercises.

The reality is this...right now you need to simplify and bring up your overall strength. This is best done focusing on the most impactful exercises. Along with this you'll have to be ok with cutting back some arm work. Your arms are going to grow without a lot of excessive volume.

Before we recommend some options, let us know a few things:

1) What your current height, weight and age is.
2) What your goals are.
3) What your current strength levels are for squats, bench and deadlift.
1) i am 6'3, 200 lbs, and i am 20 yrs old
2) My goals are to gain more strength but to also not look fat while doing it. I would like to be able to out lift my friends and people in the gym. I know i am not even close, but i will stop at nothing to prove to myself that i can do this.
3) My squat is at 285 for 2 reps, bench press is 135 for 2 reps, and deadlift is 245 for 2 reps. Bench press is the hardest for me and i have also recently hit a stop on my squat as well, but i will get through these.
Please tell me any advice you can, thanks guys!
jenningsj41 is offline   Reply With Quote
Old 03-27-2012, 06:06 AM   #8
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

I held off giving any input till you answered a few of those questions, and now yes I definitely think you should change your workout. This workout just isn't enough right now.

If you want to get better at Squatting, Benching and Deadlifting then you need practice in doing so and they should form the bulk of your weekly work rather than the little exercises.

1) You need less variety and more work on your focus which is to lift big and look good. Squats, Benches, Deadlifts, Chins/Rows and Presses should form the bulk of your routine. Anything which doesn't fit into that narrow list of 5-6 exercises either needs to be omitted or there needs to be a very good reason why it's there.

2) You need more frequency. Training each lift/bodypart once a week at your level will lead to painfully slow progress. You can train Bench more often that that, so do so. Each lift should be trained 2-3 times per week.

3) Full body will suit you better for now. For the reasons stated in 2.

Those are fairly broad yet basic guidelines, any deviation from the above will usually result in slower progress at this stage.

PS. I would also seriously consider that your Squats aren't going to parallel or below since you have a major discrepancy between your Squats and Deads. In 99% of cases this is because the trainee isn't going all the way down on Squats leading to inflated numbers. Get that Squat video'd and post it up, it's almost certainly not right.
Fazc is offline   Reply With Quote
Old 03-27-2012, 07:43 AM   #9
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

you've got some awesome guidance here. remember to be consistent!
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Reply

Bookmarks

Tags
change, implement, workout


Similar Threads
Thread Thread Starter Forum Replies Last Post
Change things up? IronWill Muscle Building and Bodybuilding 5 04-24-2012 10:10 AM
Time for a change BendtheBar Muscle Building and Bodybuilding 11 02-23-2011 11:22 AM
Change in the Wind? Hercuzillita General Board 0 08-22-2010 05:50 PM
Change The Way You Run Roid Monkey General Board 4 02-16-2010 05:57 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 04:50 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.