RE: Pretty much new to bodybuilding
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RE: Pretty much new to bodybuilding - 3/29/2007 1:23:23 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
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quote:
ORIGINAL: rus_kid
It takes me 1 hour some times 1:30 to finish one workout and thats doing 3 sets, here is my monday routine:
Arms (Biceps) (Set 1): Barbell Curl - 10 @ 60 lbs
Arms (Biceps) (Set 2): Barbell Curl - 10 @ 60 lbs
Arms (Biceps) (Set 3): Barbell Curl - 10 @ 60 lbs
Arms (Triceps) (Set 1): Lying Triceps Press - 12 @ 60 lbs
Arms (Triceps) (Set 2): Lying Triceps Press - 12 @ 60 lbs
Arms (Triceps) (Set 3): Lying Triceps Press - 12 @ 60 lbs
Arms (Triceps) (Set 1): Reverse Grip Tricep Pushdown - 10 @ 45 lbs
Arms (Triceps) (Set 2): Reverse Grip Tricep Pushdown - 10 @ 45 lbs
Arms (Triceps) (Set 1): Triceps Pushdown - 12 @ 80 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - 12 @ 80 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - 12 @ 80 lbs
Arms (Forearms) (Set 1): Seated Reverse Barbell Wrist Curl - 12 @ 40 lbs
Arms (Forearms) (Set 2): Seated Reverse Barbell Wrist Curl - 12 @ 40 lbs
Arms (Forearms) (Set 3): Seated Reverse Barbell Wrist Curl - 12 @ 40 lbs
Arms (Biceps) (Set 1): Alternating Dumbbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 2): Alternating Dumbbell Curl - 8 @ 25 lbs
Arms (Biceps) (Set 3): Alternating Dumbbell Curl - 11 @ 35 lbs
Arms (Biceps) (Set 4): Alternating Dumbbell Curl - 11 @ 35 lbs
Arms (Biceps) (Set 5): Alternating Dumbbell Curl - 8 @ 35 lbs
If I were to do 6-9 sets, I don't think I would be able to finish in 2 hours.
??? thats 8 sets for biceps right there
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/29/2007 1:44:29 PM
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Trick2Stroke
Posts: 892
Joined: 9/24/2004
From: Texas
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I don't think you need more then 5-6 sets per muscle if you hit it with enough intensity, 6-9 would be good also.
I normaly do 5x5 or 6x4. One, two at the most movements per muscle worked.
Example: Chest - flat bench and dips. You don't need to do flat, incline, decline, flys, dips all in one work out. That's just rediculous yet that's what I constantly see at the gym. lol
But again, on a secondary smaller muscle like bi's and tri's I honestly wouldn't do more then 1-2 sets of isolation after hitting chest or back hard, they're getting worked during those movement's the whole time so why isolate them to the point of overtraining? I noticed the biggest gains I ever had when I was doing so much less in the gym in the terms of volume. I only did 1 set for bi's and that was it, same with tri's ontop of my chest, shoulder, and back work outs that was enough apparently.
My whole family was like "damn, what have you been doing boy!" it was just such a change. I had been working out for a while, I was just overtraining and didn't realize it. I was stuck in the mid 170's and I leaned down and got up to 185, literally, in just a few weeks. I've slacked off since then and lost alittle muscle and gained alittle fat, still around 185 so I've atleast maintained some of those gains. When I start back I'm hoping I'll bounce back quick.
But that's my advice. You may respond diffrently to diffrent stimulation but it's worth a try if that's not already the approach you're taking.
< Message edited by Trick2Stroke -- 3/29/2007 1:56:21 PM >
_____________________________
Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/29/2007 5:24:46 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
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Oh, now i see what you meant. I though for every exercise you had to do 6-9 heavy sets, I thought warm up doesn't count. Thanks.
< Message edited by rus_kid -- 3/29/2007 5:31:23 PM >
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/29/2007 5:30:27 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
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When you're doing chest you do work your biceps and triceps but not to the maximum intensity. If you're doing chest and biceps on the same day then yes, you can do chest and then get into doing biceps without warm up for 3 heavy sets, otherwise I think you're just working the core parts like chest, back, legs. I have a five day split so I do:
Monday - Biceps, Triceps, Forearms
Tuesday - Legs
Wednesday - Shoulders, Traps
Thursday - Back
Friday - Chest
Saturday - Off
Sunday - Off
I got this routine from Max-Ot thou I use my own sets and reps for mass right now.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Trick2Stroke)
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RE: Pretty much new to bodybuilding - 3/30/2007 1:41:04 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
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quote:
ORIGINAL: rus_kid
Oh, now i see what you meant. I though for every exercise you had to do 6-9 heavy sets, I thought warm up doesn't count. Thanks.
it is 6-9 heavy sets, and the routine u just posted has 8 so that would be between 6-9, idk y your saying u only do 3
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/30/2007 1:42:58 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
Status: offline
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quote:
ORIGINAL: rus_kid
When you're doing chest you do work your biceps and triceps but not to the maximum intensity. If you're doing chest and biceps on the same day then yes, you can do chest and then get into doing biceps without warm up for 3 heavy sets, otherwise I think you're just working the core parts like chest, back, legs. I have a five day split so I do:
that would apply to triceps with chest not biceps
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/30/2007 5:06:42 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Before, I thought you meant like this: Dumbbell Curl 6-9 heavy sets, then Bar Curl also 6-9 sets, but now I understand that its total for that particular part.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 3/30/2007 6:23:20 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
Status: offline
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ok yea, 6-9 heavy sets per exercise would be too much unless u were only doing one exercise for that part
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/30/2007 8:58:18 PM
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Trick2Stroke
Posts: 892
Joined: 9/24/2004
From: Texas
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quote:
ORIGINAL: rus_kid
When you're doing chest you do work your biceps and triceps but not to the maximum intensity. If you're doing chest and biceps on the same day then yes, you can do chest and then get into doing biceps without warm up for 3 heavy sets, otherwise I think you're just working the core parts like chest, back, legs. I have a five day split so I do:
Monday - Biceps, Triceps, Forearms
Tuesday - Legs
Wednesday - Shoulders, Traps
Thursday - Back
Friday - Chest
Saturday - Off
Sunday - Off
I got this routine from Max-Ot thou I use my own sets and reps for mass right now.
You realize you're hitting triceps 3 times a week with that routine right. if you don't see good gains from that I'd tweak it into tri's on chest day atleast, to maintain the 5 day split.
_____________________________
Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/31/2007 2:01:29 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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So this would be better? :
Monday - Chest, Triceps
Tuesday - Legs (Abs may be)
Wednesday - Shoulders, Traps
Thursday - Back, Biceps
Friday, Sat., Sun. - Off
That would make it a 4 day split which would be better for me. If I were to try this new routine, how would I go on to switching to it because I did chest this last friday and it hasn't been a week for it to rest, what should I do? I haven't switched my routine in 4 weeks already.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Trick2Stroke)
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RE: Pretty much new to bodybuilding - 3/31/2007 4:15:51 PM
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Trick2Stroke
Posts: 892
Joined: 9/24/2004
From: Texas
Status: offline
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I dunno about you, but I kind of prefer to start out the week with the largest muscle group, being legs, after the weekend off.
You might try this for keeping the 4 day split. It will give you about 3 days rest for chest before you hit it again.
Monday - Legs (Abs may be)
Tuesday - Chest, Triceps
Wednesday - Back, Biceps
Thursday - Shoulders, Traps
Friday, Sat., Sun. - Off
I'm still a believer of trying to group my presses and my pulls separetly. Doing shoulders with chest and tri's and Traps with back and bi's. Simply because I saw the best gains I ever had with it. This may not work for you, but it's what I suggest some people who haven't tried it or found what really works for them. You get a ton of rest and you're not a slave to the gym, when I was making my best gains I honestly felt like I was spending almost no time in the gym because the low rep sets just flew by.
Monday - Legs (Abs may be)
Tuesday - Chest, Shoulders, Triceps
Wednesday - Back, Traps Biceps
Thursday , Friday, Sat., Sun. - Off
Or
Monday - Legs (Abs may be)
Tuesday - Chest, Triceps, Shoulders
Thursday - Back, Traps, Biceps
Wednesday, Friday, Sat., Sun. - Off
You can switch it up however or keep the 4 day, either way I think it's good.
_____________________________
Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 3/31/2007 8:40:45 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Thanks for the routines, I've been doing my routine for a while now, I see gains in weight and reps, but I always wanted to switch it around to make it less than 5 days.
I'll give this one a try:
Monday - Legs (Abs may be)
Tuesday - Chest, Triceps
Wednesday - Back, Biceps
Thursday - Shoulders, Traps
Friday, Sat., Sun. - Off
I'll give you feedback next week. As for low reps, I'm still doing mass workout so I'm going enough weight to do 8-12 reps, when I reach 12 reps I go up in weight. I got another 2-3 weeks to go and then I want to try Max-Ot program which is high weight low reps. Thanks.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Trick2Stroke)
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RE: Pretty much new to bodybuilding - 4/10/2007 3:39:44 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Today, I tried doing chest and triceps and it was good doing chest but really bad for triceps. When I did biceps, triceps, foreamrs on one day as you saw my stats on previous page I did Lying Triceps Press 60 pounds 3 sets 12 reps, today after doing chest I could hardly do 60 pounds 8 reps and push downs also went down. But I went up in chest by 1 rep. I'll finish this week and see how it is, but already I can see myself switching back to my routine, looks like this routine is not for me after all.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Trick2Stroke)
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RE: Pretty much new to bodybuilding - 4/10/2007 4:14:57 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
Status: offline
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well its definitely going to go down because u wear it down from chest exercises. its not about just how much wieght u use but how many muscle fibers u work and making sure u get enough rest
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 4/10/2007 8:26:53 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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I get enough rest between sets and all, but I think doing chest on one day on its own is much better for me.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to David1991)
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RE: Pretty much new to bodybuilding - 4/11/2007 2:29:04 AM
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Trick2Stroke
Posts: 892
Joined: 9/24/2004
From: Texas
Status: offline
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lol, I think you're focusing on the wrong thing but hey whatever you feel comfortable with.
Like David said, it's not about how much weight you can put up with your tri's after bench and dips or whatever you do for chest that day. You have to remember you're hitting your tri's the whole time in the other lifts, the fact you can't lift as much shows how hard they're being worked before hand and is a good thing if you ask me. If anything 3 sets of 12 is too much after chest and I'd reccomend bringing it to 1 maybe 2 sets or lowering the reps. One of the two.
_____________________________
Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 4/11/2007 4:17:41 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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How many reps would you suggest for triceps after doing chest? After I finished chest I felt fatigue, it feels like my triceps can't take any weight on them anymore, yet today I feel my chest and triceps.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Trick2Stroke)
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RE: Pretty much new to bodybuilding - 4/12/2007 3:53:23 AM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Today, later on in the day I'll be doing back and biceps, should I do warm up for biceps after I finish doing back?
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to rus_kid)
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RE: Pretty much new to bodybuilding - 4/22/2007 11:17:28 AM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Well, I've been doing that routine now for 2 weeks, I lowered the weight on some exercises and I get a lot better feeling the next day, actually feeling like I worked out really well. Thanks a lot.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Trick2Stroke)
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