[tinyme]

Sup guys
I was wondering if this is overtraining or undertraining or just right!

Day1
Chest and biceps
Flat Bench BB press 10/8/6
Incline DB chest press 8/8/8
Wide weighted Dips 3x12 (recruit chest only)
Standing EZ curl 12/10/8
DB Bicep curl 12/10/8

Cardio

Day3
Legs and shoulders
Squats 8/8/8
Squats 3x20
SLDL 3x12
Standing Military press 12/10/8
Seated DB shoulder press 3x8

Cardio

Day 5
Back and triceps
Deads 12/10/8/6
Weighted Chins 10/8/6
BB bent over rows 3x10
Skull crushers 3x10
Cable push down 3x12

Hows this rountine for mass?
Current stats
5'6
170lbs
arms 15.5 Flex im a small guy i need help!
everything else im not sure how to measure lol


What im concern is I dont like doing deadlifts...(because I don't hardly see ANYONE doing in my gym)

IS DEADLIFTS FOR BODYBUILDING OR STRENGTH TRAINGING?

:weightl ifter::w eightlifter:

[bigppoppa13]

i think ur undertraining

for each big muscle group ( chest,shoudler,back and legs) do atleast 4-6 exercises

for each small muscle group ( bi's, tri's, traps) do atleast 3-4 exercises

Ok so here we go...

I dont disagree with your muscle groupings, those are quite fine. However, your choice of exercises and amount of exercises is not where it should be. IMO, you are not overtraining, you probably should be doing even more.

I'll go day by day and explain my thoughts.

Day 1: Chest and Bi's
Flat and Incline are great choices, but consider adding an isolation move, such as flyes or cable move. I don't suggest doing dips, because no matter how hard you try your going to use your shoulders and triceps more, than your chest (unless you have someone holding up your feet) it is nearly impossible to use only your chest with no one helping or some assistance raising your legs. For BICEPS, I would add another exercise. 6 sets is not even close to overtraining. Add a isolation exercise, to really get you that peak, and make sure you are supinating your wrist.

Day 3:
Your legs can take much more than that. I would recommend doing 3-4 sets of squats (with proper warmup), and at least 3more sets for your quad with an isolation, such as leg extension. Same thing applies to your hams. SLDL is great (try RDL to mix it up as well), but add leg curls or something to get you that definition and extra pump. As for shoulders, you won't build much with the amount you are doing. You can keep the exercises you have, as they are both great compound movements. However, IMO choose one of them, and then add 3 more shoulder exercises. You need to work all 3 sides of your shoulder. I suggest adding at the very least, a rear delt move (bent over flyes are great) and a side lateral move (such as a cables) for your side delt.

Day 5:
Looks a little better. Add one more movement at least for lower lats or some lat movement. You need more than just chins. IMO you should also add one more tricep move.

now that that is out of the way, your rep ranges are alright, make sure you keep them between 8-12 for mass building. That rep range will insure maximum hypertrophy.

yes, deadlifting is neccesary. Not only will it give you strength but it helps build mass in your legs and lower back. it creates a strong core, in which your strength and size in other body parts will then follow.

finally, check to make sure your diet is in check. Since you are interested in gaining mass, post your diet in the nutrition section and make sure your getting your proper macro totals in Fat/Protein/Carbs every day. Remeber, just because you lift hard it doesnt mean you will gain the weight you want. You won't gain much without a proper diet.

Hope this helps brother, and good luck!

[bigppoppa13]

cosign^^^

he gave much better advice then i did haha

[tinyme]

Originally Posted by justlift32

Ok so here we go...

I dont disagree with your muscle groupings, those are quite fine. However, your choice of exercises and amount of exercises is not where it should be. IMO, you are not overtraining, you probably should be doing even more.

I'll go day by day and explain my thoughts.

Day 1: Chest and Bi's
Flat and Incline are great choices, but consider adding an isolation move, such as flyes or cable move. I don't suggest doing dips, because no matter how hard you try your going to use your shoulders and triceps more, than your chest (unless you have someone holding up your feet) it is nearly impossible to use only your chest with no one helping or some assistance raising your legs. For BICEPS, I would add another exercise. 6 sets is not even close to overtraining. Add a isolation exercise, to really get you that peak, and make sure you are supinating your wrist.

Day 3:
Your legs can take much more than that. I would recommend doing 3-4 sets of squats (with proper warmup), and at least 3more sets for your quad with an isolation, such as leg extension. Same thing applies to your hams. SLDL is great (try RDL to mix it up as well), but add leg curls or something to get you that definition and extra pump. As for shoulders, you won't build much with the amount you are doing. You can keep the exercises you have, as they are both great compound movements. However, IMO choose one of them, and then add 3 more shoulder exercises. You need to work all 3 sides of your shoulder. I suggest adding at the very least, a rear delt move (bent over flyes are great) and a side lateral move (such as a cables) for your side delt.

Day 5:
Looks a little better. Add one more movement at least for lower lats or some lat movement. You need more than just chins. IMO you should also add one more tricep move.

now that that is out of the way, your rep ranges are alright, make sure you keep them between 8-12 for mass building. That rep range will insure maximum hypertrophy.

yes, deadlifting is neccesary. Not only will it give you strength but it helps build mass in your legs and lower back. it creates a strong core, in which your strength and size in other body parts will then follow.

finally, check to make sure your diet is in check. Since you are interested in gaining mass, post your diet in the nutrition section and make sure your getting your proper macro totals in Fat/Protein/Carbs every day. Remeber, just because you lift hard it doesnt mean you will gain the weight you want. You won't gain much without a proper diet.

Hope this helps brother, and good luck!

Wow thanks for taking your time to explain everything!
I added more exercise...
You think thats a good enough workout plan?
should i just stop parimiding the sets like that? and just do like 3x8-12

thankyou


Day1
Chest and biceps
Flat Bench BB press 10/8/6
Incline DB chest press 8/8/8
Wide weighted Dips 3x12 (recruit chest only)
Flyes
Standing EZ curl 12/10/8
DB Bicep curl 12/10/8
Preacher curls 3x12

Cardio

Day3
Legs and shoulders
Squats 8/8/8
Squats 3x20
leg extension 3x12
leg curl 3x12
Standing Military press 12/10/8
Seated DB shoulder press 3x8
Side lateral 3x12
bent over raises 3x12

Cardio

Day 5
Back and triceps
Deads 12/10/8/6
Weighted Chins 10/8/6
BB bent over rows 3x10
Tbow rows 3x12
Skull crushers 3x10
Cable push down 3x12
CLose grip bench 3x12

[mabo]

I actually prefer your original routine, looks like plenty of volume to me.

[rIPPDUP]

Originally Posted by justlift32

Ok so here we go...

I dont disagree with your muscle groupings, those are quite fine. However, your choice of exercises and amount of exercises is not where it should be. IMO, you are not overtraining, you probably should be doing even more.

I'll go day by day and explain my thoughts.

Day 1: Chest and Bi's
Flat and Incline are great choices, but consider adding an isolation move, such as flyes or cable move. I don't suggest doing dips, because no matter how hard you try your going to use your shoulders and triceps more, than your chest (unless you have someone holding up your feet) it is nearly impossible to use only your chest with no one helping or some assistance raising your legs. For BICEPS, I would add another exercise. 6 sets is not even close to overtraining. Add a isolation exercise, to really get you that peak, and make sure you are supinating your wrist.

Day 3:
Your legs can take much more than that. I would recommend doing 3-4 sets of squats (with proper warmup), and at least 3more sets for your quad with an isolation, such as leg extension. Same thing applies to your hams. SLDL is great (try RDL to mix it up as well), but add leg curls or something to get you that definition and extra pump. As for shoulders, you won't build much with the amount you are doing. You can keep the exercises you have, as they are both great compound movements. However, IMO choose one of them, and then add 3 more shoulder exercises. You need to work all 3 sides of your shoulder. I suggest adding at the very least, a rear delt move (bent over flyes are great) and a side lateral move (such as a cables) for your side delt.

Day 5:
Looks a little better. Add one more movement at least for lower lats or some lat movement. You need more than just chins. IMO you should also add one more tricep move.

now that that is out of the way, your rep ranges are alright, make sure you keep them between 8-12 for mass building. That rep range will insure maximum hypertrophy.

yes, deadlifting is neccesary. Not only will it give you strength but it helps build mass in your legs and lower back. it creates a strong core, in which your strength and size in other body parts will then follow.

finally, check to make sure your diet is in check. Since you are interested in gaining mass, post your diet in the nutrition section and make sure your getting your proper macro totals in Fat/Protein/Carbs every day. Remeber, just because you lift hard it doesnt mean you will gain the weight you want. You won't gain much without a proper diet.

Hope this helps brother, and good luck!

COSIGN^^^^^^^^ i was about to have an aneurysm trying to type all that reps man definite reps

[tinyme]

Originally Posted by mabo

I actually prefer your original routine, looks like plenty of volume to me.

now im confuse...

Originally Posted by rIPPDUP

COSIGN^^^^^^^^ i was about to have an aneurysm trying to type all that reps man definite reps

Definite reps? i dont get it

mabo IMO there is not to much volume in this routine. each day he is doing no more than 15 sets for LARGE muscle groups and less than 12 for smaller. that is fine. but everyone is different.

thanks man, its no problem. we all have to start somewhere and learn. the only thing to still add is compound exercise for your hams on leg day. put SLDL or RDL back in there and you dont have to do 3x20 squats. to answer your question about the reps, i would recommend keeping it between 8-10 on compound exercises such as squat, deadlifts, bench etc. and keep it between 10-12 in iso exercises such as leg ext, preacher curls etc, side lat raises.

any more questions PM me or post here.

[mabo]

Imo the volume on leg day is already huge. There's no way I could handle 3 sets of 20 squats.

Not sure if you've done 20 reppers before, but a single set of them is just about enough for a whole workout.

For someone reasonably new to weight training and trying to bulk I don't think the added exercises are necessary. Maybe with the exception of bent laterals - more to keep the shoulders healthy than to add any size.

[YM123]

Originally Posted by mabo

I actually prefer your original routine, looks like plenty of volume to me.

yes i agree with you. i dont think you need to add any extra execises i just think you may need to maybe change some in your original routine to hit all parts of the body better. you don't want to be overdoing it - more is not always better

[YM123]

also to your original question. YES - make sure you are doing deadlifts, if you want overall mass they need to be in your routine as they are an all round body exercise. don't worry if know one is doing them just concentrate on what you need to do