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17; 5'10 180 Critique away
Old 12-13-2005, 11:36 PM   #1
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Been workin out for 3 years, 2 years seriously. Course I had to take time off from lifting for football season, but whatever.
Its hard to explain but i used to be really skinny.
Bench 205 x 4
Squat 245 x 4
Deadlift 385 x 1
Other numbers blah.. I have no leg pictures, but calves are about 15.5 inches, arms are about 14.5 inches, chest is not big enough.... I started off lifting with a 100% flat chest, so its growing slowly. Never been a strong suit. First time posting pics, friend took pics. Damn the lights are really bright which makes it look like I have no details, as compared to when im lifting, and i could see cuts all over. Anyways, please comment on anything and everything: my small chest size, uhh my bodyfat, my strong suits, weak suits. Anything and everything.
I started bulking at 11/24/05 weighing about 172. These pics were taking 12/13/05 weighing about 180.5. I feel like bulking up to 190 and deciding, or should i go up to 200 then cut for sure? any suggestions are highly appreciated!
Pics=
Weak Side Chest, for some reason i think i flexed weird, and my stomach looks distended lol.
Assortment of Back Pics
Side Triceps.
Worst Abs shot ever
Most muscular variations
Front Double Bi

Any bodyfat guesses?

----
Yea i know chest is a weak point, but it it was basically nothing when i started. I mean as flat as this vertical line | when i started. Hopefully it will fill out soon enough, and i have no cuts at all in this light .

--
Am i right, im pretty proportionate other then a lagging chest. Big shoulders, matching arms, traps, back?
Critique away, finally got pics up :)

http://i35.photobucket.com/albums/d197/lawofnj/1a.jpg
http://i35.photobucket.com/albums/d197/lawofnj/2.jpg
http://i35.photobucket.com/albums/d197/lawofnj/3.jpg
http://i35.photobucket.com/albums/d197/lawofnj/4.jpg
http://i35.photobucket.com/albums/d197/lawofnj/5a.jpg
http://i35.photobucket.com/albums/d197/lawofnj/6a.jpg
http://i35.photobucket.com/albums/d197/lawofnj/7a.jpg
http://i35.photobucket.com/albums/d197/lawofnj/8a.jpg
http://i35.photobucket.com/albums/d197/lawofnj/9a.jpg
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17; 5'10 180 Critique away-1a.jpg  
 
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Old 12-14-2005, 12:22 AM   #2
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still need some work man. but keep it up!
 
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Old 12-14-2005, 12:47 AM   #3
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looking good bro.....try 2 add mass as much as possible then cut.......
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Old 12-14-2005, 01:44 AM   #4
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Good job, keep hitting the weights heavy and never be satisfied until you are a Friggin Beast
 
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Old 12-14-2005, 04:23 AM   #5
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bulk to 200 then lean up. good triceps and shoulders.
 
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Old 12-14-2005, 06:05 AM   #6
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You're on the right track fella. What's your routine? Keep on hitting it hard and it will come!
Keep it up!
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Old 12-14-2005, 06:12 AM   #7
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looking man .. keep it up
 
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Old 12-14-2005, 04:51 PM   #8
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Thanks for the critiques. Yea my friends say that my shoulders look real big as well as my triceps. They sometimes say that I should stick my chest out more, the thing is my chest aint so great.. I mean atleast it aint no gyno or anything, but it takes time to build. Im sure it will come out nicely in the end :) I didnt really notice, but after taking these pics, it does look like my shoulders are overpowering some other lagging bodyparts, but hey now i know what i have to work harder at.

My routine is basically this: (switched up , depending on feel, i might do a light day , if i feel lowsy)

Monday (Chest Tris)
4 sets Flat Barbell Bench
3 sets Incline dumbbell bench
3 sets Dips
5 sets A-Trainer Cable Flies (off bb.com; contract real good)
3 sets pec deck (squeeze)
3 sets Iso-Bench Press (machine)
3 sets Tricep Extensions
3 sets Rope Pulley (forgot the name of exercise)
3 sets tricep pully (forgot the name, pushing down motion)

Tuesday
Back Biceps Shoulders (deadlifts either on this day, or leg day, depending on feel)
4 sets deadlifts
3 sets iso-lateral rows
3 sets iso-lateral pulldowns
3 sets t-rows
3 sets military press
3 sets deltoid flies (forgot name of exer.. :<)
3 sets Pulley Rows
Set of Pullups/chinups
3 sets barbell curls
Bunch of other arm exercises on machines/dumbbells

Wednesday
Leg day(deadlifts sometimes/medial work)
3+ sets Squats
3 sets leg press
3 sets leg extensions
3 sets standing calf raise
3 sets sitting calf raise
3 sets ham curls


Thats the split. I do ab work, whenever i feel like it, hanging leg raises, crunches on swiss ball.
 
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Old 12-14-2005, 06:43 PM   #9
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Wow. Looks to me like you're biting off more than you can chew. See what other people say, but in my opinion you're overtraining.
 
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Old 12-16-2005, 12:30 PM   #10
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good start... keep it up bro....
 
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Old 12-16-2005, 10:34 PM   #11
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what about the wheels !!??
 
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Old 12-16-2005, 11:59 PM   #12
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Quote:
Originally Posted by Jorge_CS_
what about the wheels !!??
I was getting a bit embarrased, with a surge of people coming into the locker room, so i just told my friend who was doing the pictures, that I'd be doing some quick poses. So i never, decided to throw in legs... but I'll tell you, my calves are about 16 to 16.5 inches, compared to my 14.5 inch arms. My quads are decent, nothing to be excited over, but I hit legs hard and heavy. I do not neglect legs. I'll take leg pics once I'm at 190 or 200 :)
 
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Old 12-17-2005, 03:01 AM   #13
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Quote:
Originally Posted by lawofnj
I was getting a bit embarrased, with a surge of people coming into the locker room, so i just told my friend who was doing the pictures, that I'd be doing some quick poses. So i never, decided to throw in legs... but I'll tell you, my calves are about 16 to 16.5 inches, compared to my 14.5 inch arms. My quads are decent, nothing to be excited over, but I hit legs hard and heavy. I do not neglect legs. I'll take leg pics once I'm at 190 or 200 :)
bro dont feel embarrased just take off your panz in the middle of the gym and take some shots....... ..... :xmasbiggr :xmastongu .......
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Old 12-23-2005, 12:28 PM   #14
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good delts

try waking up at 630 am and going to bed at 1030 that way u can sneak 8-9 meals in
 
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Old 12-23-2005, 01:48 PM   #15
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Does seem like a lot of work you've set out for yourself in your routine.
Do you do those first 3 days then repeat the cycle or have days off or what - looks a funny split or if not a funny one then a HUGE one that may put you at overtraining pretty quick imo.
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Old 12-25-2005, 07:04 PM   #16
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Well Im sort of adjusting it. Every workout, Ill drop or add some exercises. LIke for the past 2 chest workouts, I've dropped barbells, and just worked on dumbbells and am now up to 75 lbs dumbbells for about 4-6 reps. I do take days off, depending on how i feel and whatnot. Like I'd go on sat,sun,mon, take tuesday off, wednesday, thrus, take friday off, sat sunday mon, etc.. But I will take 2 days off if i feel overworked. Some "days" off or on a workout day where I feel tired, ill just go to the gym and do a very light workout.
 
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Old 12-25-2005, 07:53 PM   #17
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You're 17 man. Living at home. Little extra responsibility. Plenty to eat, hopefully, and full of Test. Take your time. Trust me.

I'd work on one muscle group a day, arranged so that you hit your weakest areas first, but allow for adequate recovery with cardio days (jumping rope or running etc.)

Here's something you might want to take a look at. I think these exercises will give you a better foundation and give you some shape. I left out the sets and reps, for you to insert. Personally, I would worry more about sets than reps. Keep going until you can't go anymore. You'll discover your pain thresholds and gain endurance.

You might need more rest days inbetween also depending on your recovery and intensity in the gym (I judge my recovery by how sore I am, I'm a 'hardgainer' so I take more than one day off depending on how hard I went and I grow like a weed this way). This also goes by the number of days rather than what day.

1st Day (Chest)

Incline Barbell Bench
Flat Bench
Dips
Superset Flat/Incline Bench Barbell Fly
Dumbell Pull Overs

2nd Day (Legs)

Leg Ext.
Leg Curls
Squats (get a full range of motion with these)
Standing Leg Curl
Leg Press or Hack Squat (Hack will give you that outer sweep)

3rd Day Off from Weights

Do a Cardio session, don’t forget to Supp.
Do some ab work/body squats/pushups. Take it easy but don't **** around.

4th Day (Back)

Pull Ups
Hammer Grip Pull ups
Bent Over Rows
Superset Cable Pull downs and Rows
Good Mornings
Straight Legged Deadlift

5th Day (Shoulders)

Clean and Press
Military Press
Lateral Dumbell Raises
Shrugs with Barbell or Dumbell

6th Day Off

Cardio Session and don’t forget to supplement
Ab work/ body squats/ pushups (do variations with the pushups, like diamond style)

7th Day (Biceps and Triceps)

Barbell Curls
Preacher Curls or a Hanging Curl
Skull Crushers
Close Grip Bench
Cable Push Downs
Alt. Dumbell Curls (try lying down on an incline bench doing these, or ask someone how to do crazy 8’s)
Deadlift


I don't know what your meals look like, but stay away from fast foods and processed sugars. Eat clean meals. 5-6 a day I think will get you a look you'll be pleased to sport. Think more about adding and subtracting inches vs. adding bulk. Once you get the muscle shape, then size comes easy by calorie increase.
Seriously, I'd kill myself if I just gained a **** load of fat and had to work it all off doing cardio like crazy.

Other tips:

Hydrate. Eat 1-1.5 grams of protein per body weight. and you might want to check your carbs too. (you can find calculators for that online)--Don't overdue it on the supplements either. Get a good postworkout mix going (protein/fruits/soy or reg. milk) a multi, and when you hit a plateau maybe introduce some creatine.

Of course you can disregard that, take the exercise plan and just lift heavy and eat a lot. You'll get big, but it won't necessarily look good.

Goodluck kid. And remember to have fun with it!
 
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Last edited by The Adam; 12-25-2005 at 08:10 PM..
 
 
Old 12-25-2005, 09:07 PM   #18
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just keep packing the mass on....your off to a great start
 
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Old 12-25-2005, 09:18 PM   #19
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Quote:
Originally Posted by The Adam
You're 17 man. Living at home. Little extra responsibility. Plenty to eat, hopefully, and full of Test. Take your time. Trust me.

I'd work on one muscle group a day, arranged so that you hit your weakest areas first, but allow for adequate recovery with cardio days (jumping rope or running etc.)

Here's something you might want to take a look at. I think these exercises will give you a better foundation and give you some shape. I left out the sets and reps, for you to insert. Personally, I would worry more about sets than reps. Keep going until you can't go anymore. You'll discover your pain thresholds and gain endurance.

You might need more rest days inbetween also depending on your recovery and intensity in the gym (I judge my recovery by how sore I am, I'm a 'hardgainer' so I take more than one day off depending on how hard I went and I grow like a weed this way). This also goes by the number of days rather than what day.

1st Day (Chest)

Incline Barbell Bench
Flat Bench
Dips
Superset Flat/Incline Bench Barbell Fly
Dumbell Pull Overs

2nd Day (Legs)

Leg Ext.
Leg Curls
Squats (get a full range of motion with these)
Standing Leg Curl
Leg Press or Hack Squat (Hack will give you that outer sweep)

3rd Day Off from Weights

Do a Cardio session, don’t forget to Supp.
Do some ab work/body squats/pushups. Take it easy but don't **** around.

4th Day (Back)

Pull Ups
Hammer Grip Pull ups
Bent Over Rows
Superset Cable Pull downs and Rows
Good Mornings
Straight Legged Deadlift

5th Day (Shoulders)

Clean and Press
Military Press
Lateral Dumbell Raises
Shrugs with Barbell or Dumbell

6th Day Off

Cardio Session and don’t forget to supplement
Ab work/ body squats/ pushups (do variations with the pushups, like diamond style)

7th Day (Biceps and Triceps)

Barbell Curls
Preacher Curls or a Hanging Curl
Skull Crushers
Close Grip Bench
Cable Push Downs
Alt. Dumbell Curls (try lying down on an incline bench doing these, or ask someone how to do crazy 8’s)
Deadlift


I don't know what your meals look like, but stay away from fast foods and processed sugars. Eat clean meals. 5-6 a day I think will get you a look you'll be pleased to sport. Think more about adding and subtracting inches vs. adding bulk. Once you get the muscle shape, then size comes easy by calorie increase.
Seriously, I'd kill myself if I just gained a **** load of fat and had to work it all off doing cardio like crazy.

Other tips:

Hydrate. Eat 1-1.5 grams of protein per body weight. and you might want to check your carbs too. (you can find calculators for that online)--Don't overdue it on the supplements either. Get a good postworkout mix going (protein/fruits/soy or reg. milk) a multi, and when you hit a plateau maybe introduce some creatine.

Of course you can disregard that, take the exercise plan and just lift heavy and eat a lot. You'll get big, but it won't necessarily look good.

Goodluck kid. And remember to have fun with it!
Well you state to do one bodypart a workout. I usually just do a split like
chest/tris ; back/bis/shoulders ; legs/abs
But primarily, its Chest, and just a small tri wrkout, then primarily back, and a light bicep/shoulders, and then legs, and a light ab workout..
I've done a similar routine above before, and i could do it, to just switch things up again, dunno. I would really like to stick to doing 2 chest workouts a week though for sure. That's a weakpoint I wanna blast through. I know its not quantity, but I really think, it should be hit more often.
For the hack squats, do you do them both ways? as in facing the machine, and facing out the machine? I primarily just do the facing out the machine, beacuse it feels better, but what are your opinions. But yea, im supplementing protein, bulk cee, and GMS. I am gaining weight for sure. Im up to around 183-184 now :) on my way to 190.. and I'm still not really even close to being "fat." But yea, i go heavy and hard, and then ill focus on contractions and stuff.
 
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Old 12-26-2005, 12:41 AM   #20
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I forgot to slip in calves on those off days.

I usually use the hack squat machine facing out (it's a sled).

My opinion is that it's quality and quantity. haha. Let's face it, if you're blasting the hell out of your chest for one day, of course you're going to make it count and not do anything half hearted. You'll reap the benefits too if your diet and recovery is on. But everyone is different. I just found that my recovery and strength increase were better for me this way (you should be testing things like this...like how long does it take for your soreness to go away? when does the soreness onset?).

The thing about doing that split that way though, you wind up working your tris on chest day, shoulder day, and probably on whatever you decide to call arm day. It works for a bit, with me, but I train heavy and sooner or later something will want to give.

If you wanted to try a split routine, I'd do something like

Back/Chest

Legs

Triceps/Biceps/Forearms

Shoulders


In fact, my 3 day rinse repeat routine used to look like this (first starting)

Back/Chest

Legs

Shoulders/Arms

Minimum 15-20 min. cardio due to the fact I have a high metabolism and I was usually supersetting most of these workouts to try and get through them in at least a hour and a half.

And I would do that 6 days a week. But it was difficult to put up any effort for my power exercises---deadlifts would be along with Back and Chest...and I would do cleans with Shoulders and Arms. Like for a month or two, I'd get strong, and then just get burned out, flatline or worse catch a cold/flu.

I wouldn't necessarily call you fat, but you have a lot of soft/smooth areas.

Regardless, if you did the 3 day routine, you just wind up burning yourself out and doing half ass work usually (unless you have the stamina)..

Again, I'd take it easy with the creatine as it has a tendency to bloat/smooth you out, and just use it as a plateau breaker. That's just my opinion cause I like to see the clear separation and definition of the muscles even if I haven't dieted down. You won't be shredded like Dexter Jackson, but it's a nice beach body look...which chicks dig.

Are you bulking for football or just to get huge?
 
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Last edited by The Adam; 12-26-2005 at 01:05 AM..
 
 
Old 12-26-2005, 04:56 PM   #21
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Just to get huge, im finished with football (senior). I have a high metabolic rate, and i would think it would be impossible for me to do chest/back... Couldnt muster the energy to do presses and deadlifts the same day. I have done deadlifts with legs before, but I'd rather focus on doing some insanely intense squats and leg presses.
On the topic of a seperate arms day, I've done this in the past, and I might re-introduce it. I've sort of been neglecting them, to focus on the other parts, as I really dont use them as a stand-alone. I just put them together with compounds; chest and tris; back and bis. Dunno, I dont think I'm fat...... at all.. and I am sort of bulking, so Im not expecting to be cut up. Whatever.
I dont know how the routine your suggesting is gonna burn me out even less then the routine im on right now:
"
Back/Chest
Legs
Triceps/Biceps/Forearms
Shoulders


In fact, my 3 day rinse repeat routine used to look like this (first starting)
Back/Chest
Legs
Shoulders/Arms"

Im currently doing
chest/tris ; back/bis/shoulders ; legs/abs
and I take days off depending on feel, and my lifts grow every workout. Ahh w.e ; I'll throw some progress pics at 190/200. :)
 
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Old 12-26-2005, 05:48 PM   #22
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The Adam puts up some good points. Personally, I'd do as you are doing and incorporate tris in with chest and bis in with back as you're actually getting a double lengthed workout of sorts on your arms that way cos you're using them so much during the rest of the session (back includes bis, chest movements include tris) - the only real suggestion I've got is to not do shoulders on the day after chest and tris - if you go hard and heavy then you are more than liekyl to still be fatigued to some degree to be able to go full out on shoulders. Shoulder work includes a lot of tricep and chest work (mainly incline) involves the front delts, so you might find you aren't getting as much out of your shoulder workout as you could do. Try training them on leg day and see if you can push more than doing them on the day after chest & tris.
As for your high metabolism - I'm exactly the same! You've just gotta keep eating and eating. Whenever you think about it - eat it!
Try and get some more rest days in aswell! I'd really consider getting 3 days rest a week, but it depends how much of a hardgainer you are! See for yourself! Good luck buddy!
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Old 12-26-2005, 10:41 PM   #23
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You have to read my messages a bit more big guy.

Regardless, if you did the 3 day routine, you just wind up burning yourself out and doing half ass work usually (unless you have the stamina)..

I stated that in regards to the routine I USED to do. That's why I do one muscle group a day. I was really resistant to the idea at first (as it was suggested to me by an experienced huge/ripped lifter), but it really does work for me.

Just go with how you feel. I'm not saying I'm an expert, just trying to give you some ideas so you'll avoid mistakes and frustration.

Again, not calling you fat, I just said you were pretty smooth with little to no muscle shape or definition. Just being honest with you in how I see it.

You're probably like, "If I'm so smooth, then where're your pics buddy?" Girlfriend has them, and won't dare let me at'm, for fear of me posting them on myspace or some **** and getting tons of girls after me. Which I probably would do--so it's keeping me faithful. lol

Rocky's got some good ideas tho' so maybe someone else will chime in with something more to you're liking. Take what's useful, toss the rest.
 
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Last edited by The Adam; 12-26-2005 at 10:42 PM..
 
 
Old 12-27-2005, 12:11 AM   #24
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The Adam, i didnt want you to think that i was coming off angrily. I was not, i was just talking in my own opinion, just like how you were critiquing me. I aint gonna ask you for your pics, ... not at all.
Dunno, it might just be that I am not really into doing one bodypart only..
However, since i do some bodyparts together, it feels like im seriously neglecting some parts, like my bis and tris. Today, i did back and bis.. and my bis are so dead, that by the time it comes to work them, i cant muster enough energy to lift as much as i believe/know i could. I know I'm getting a big time workout for the Bis, when I do back, but I'd like to progress in my poundages for bis as well.

How's a routine like this? .. Still would like to hit Chest more often, just because I feel like its a weakpoint that I would like to make a strong point...


Ex.
Chest
Bis/Tris
Legs/Abs
Back/Shoulders

This sound good? Im willing to switch things up, just want to make sure I dont start something new that aint better then what im donig right now.

Thanks for the comments.. and trust me I'm not trying to come off as a jackass or stubborn S.O.B. :)

Funny Comment: I believe my friend is gonna start training Chest/Tris every other day, because one of his relatives, who he says is big, said it works for him... Damn , I feel sorry for him.
 
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Last edited by lawofnj; 12-27-2005 at 12:15 AM..
 
 
Old 12-27-2005, 07:28 AM   #25
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Soz the Adam - you made a lot of points - must have missed the burning out bit! My bad!
Your routine isn't bad as it seems to be prioritising the areas you want to work on.
If you go for this split then I would personally aim to put my rest days in like so:

Day 1 - Chest
Day 2 - rest
Day 3 - Bis/Tris
Day 4 - Legs/abs
Day 5 - Rest
Day 6 - Back/Shoulders
Day 7 - Rest

I say this purely because to make sure you are at full strength for the muscles you are working. Chest uses a lot of tri, so doing tris the next day may mean you aren't fully recovered and can't lift the poundage you know you can.

Depending on what exercises you do for legs - they will more than likely recruit a lot of back muscles hence the day off before training back.

And again, shoulders (particularly front delts) are recruited in doing chest and if that's an area you want to work on then you aren't gonna wanna be working chest with sore shoulders from your workout the day before.

Just my opinion. But like The Adam said - you gotta take what you think is good and toss the rest - it's all about what you feel works best for you.
Good luck man!
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Old 01-05-2006, 03:53 PM   #26
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ok look...... if you are serious about getting big listen up..... first make sure you drink plenty of water. second make sure you get enough protien in your diet as well as calories and carbs. also i really dont like the routine your currently using. give mine a try and i promise you will see results.

day1........ chest and biceps
day2........ legs
day3........ triceps
day4........ back and forearms
day5........ shoulders
day6........ off you could also switch biceps to tricep day aswell.
resume training cycle........... also you can train abs and calves everyother day.
notice how i split the workout so you have proper time to rest the muscle. example.... chest then triceps have atleast a day apart. during your chest workout you also work triceps. back also has time to rest between biceps. you kill your biceps during a good back workout so you need time to rest them. also i dont believe in working say triceps with chest and back with biceps. if your hitting back really hard your not gonna have the strength to properly work the biceps as well as chest and triceps. if you really want to get big you devote a full day to each body part and give ample time to rest them. also if your bulking do absolutlly no cardio. you need to use those calories and nutirents for your muscles to build. cardio will just burn them away..........
 
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Old 02-02-2006, 12:09 AM   #27
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still need some work man. Your goin good though bud, keep it up.
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