Need feedback on my bodybuilding routine
I'm 5'9, 147.
4 day split day 1 day 2 rest day 1 day 2 rest rest
Barbell Bench Press 6-8x4
incline Dumbell press 6-8x4
Standing Military press 6-8x4
Barbell upright row 6-8x4
Tris Close Grip Bench Press 6-8x4
Lying extension 6-8x4
Day 2 Legs And Back/biceps 90 sec rest
Leg Press 6-8x4
Lying Leg cull 6-8x4
Chins up(wide grip) 8-10x4
Dumbell Rows 6-8x4
Barbell Curl 6-8x4
Seated Ez Bar preacher curl 6-8x4
Both days have Abdominal Crunchs and hanging leg raises 12-15 15 sec rest 3sets
How long have you been lifting?
What are your long term goals?
More information is needed here, but in my opinion I think you have too much volume on each day and your workouts are going to take a long time. I would stick to basic compounds
bench, squat, deadlift, bent over rows, and military press
If you are a beginner I would look into a workout program like madcow's 5x5, or mark rippetoes starting strength. Look through MAB's site, there are a ton of great programs on there.
I've heard of rippletoes I think. Too much volume? Should I split it up more?
my goals are to put on muscle and train as a bodybuilder.
Well are you a beginner? If so I would stick to heavy compounds and add weight with each workout and then later you could switch to a bodybuilding style routine. I would split it up more, check out bigfivefive's log, he does a bodybuilding split. One i have done with success before is:
Monday: Chest/ Biceps
If you could also tell them a little bit about your diet. These guys have a wealth of knowledge. I learn something new all the time.
thanks for all the help. I've been lifting for about a year. Gained a few pounds but thats it. For diet I eat protein every 3 hours with some protein shakes and I eat normal meals breakfst lunch and dinner. Ive made many mistakes. Had a thread at another site and hundred diffrent opinions. machines are ok. Machines aren't ok. Rippletoes is good. 5x5 is good. Jay Cutler routine is good. HIT is good. Im so confused I thought more would be better no matter what I did?
Could I train only 2 or 3 times each week and do more whole body?
If you only want to train 2 or 3 times a week. I would lean more towards power movements and not bodybuilding movements. The power movements will add size and strength. I would say power movements and core exercises with some push ups and pull ups.
Read this information. Read this article first, and read it twice.
The WeighTrainer - The Rules of Productive Weight Training for The Drug-Free Trainee
At your leisure read the rest of Casey's work, but do read all of it.
The WeighTrainer - Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition
Lots of good reading avalable here as well. Sign up for the free pdf magazine he offers. It has lots of solid old school training methods.
This post will be cont. I will add to it, as I edit it.
Read this program, this is a solid program that will make you grow, if you put forth the work required. There are some variations that can be done to it, but for now do this. Don't confuse what I said about Jay Cutler's routine, and this Arnold routine. This routine is appropriate for you. Don't worry that it is labled a beginners routine.
Is there any equipment that this calls for that you don't have access to? Just to be clear, it is the first workout in the article to use. Read the link for the directions. The only part of the directions that I would change is, take as little rest as possible between sets. About 1 minute is enough. Work to complete the workout in no more than an hour.
If you think there's not enough variety with this plan, your wrong. There is a lot more going on here than meets the eye. Don't let your ego get in the way. Start with a weight that will allow you to move up in weight easily, over the first few weeks. When you go on a wholebody routine, you need to allow for your body to adapt to the workload. This is a lot of work, as you will find out.
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work (Grip Work) 2×10
Front Squats 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc
Or you could read Casey's articles here on site as well:
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