My Split Needs Help..

GymRatPsycho · 05-13-2008, 05:33 PM

So farrr my split is as follows

Monday - Back n Traps
Tuesday - Rest
Wednesday - Chest n Bi's
Thursday - Rest
Friday - Legs
Saturday - Tri's n Shoulders
Sunday - Stomach

Back is:
Lat Pulldown to Chest to Behind Neck
Cable Row Seated
Bent Over BB Row
Chin Ups
Bent Arm BB Pullovers

***I NEED MORE EXCERCICES

Traps is:
BB & DB Shrugs

*** I NEED MORE EXERCICES

Chest is:
Bench Press, Flat, Incline, Decline
DB Fly's
DB Press
Dips + Negative Dips
Machine Presses

*** I NEED MORE EXERCICES

Biceps is:
BB Curl
DB Curl
21's
Preacher Curl
Cable Curl From Ground

*** I NEED MORE EXERCICES

Legs is:
Leg Press Seated
Squat Machine
Leg Extensions
Leg Curls
DB Lunges

*** I NEED MORE EXERCICES

Shoulders is:
Cuban Press
DB Shoulder Press
Military Press
Bent Over Lateral Raise
Side Flips (Raise DB to side, half turn, raise above head, back down half way, half turn, back to side)
Machine Presses

*** I NEED MORE EXERCICES

Triceps is:
Skullcrushers
DB Tricep Extensions
Cable Pushdowns
Close Handed Push Ups

*** I NEED MORE EXERCICES

The reason I keep putting *** I NEED MORE EXERCICES after everything is because I don't believe me muscles are getting a good strain anymore..They for one dont hurt anymore in the morning. And two, they dont seem to be bulking is size anymore. I've kept my diet strict and the same as before, and I havent started using any new supplements or anything. I believe its due to lack of exercises, namely NEW exercices. Please help me out. Thanks SOO much.

**allstar** · 05-13-2008, 05:44 PM

why did you start two of the exact same threads, yes your first one was in the wrong section, but a mod would of moved it to here

**ZackKnight** · 05-13-2008, 09:47 PM

for tri's u can throw in some one armed extensions.

for shoulders u need to work the lateral delts overall so u should throw in some wide grip upright rows. (also does traps as well so that takes care of that)

legs- straight legged deads

Please tell me u don't do all of that on chest day..... please

Blitzkrieg · 05-13-2008, 10:44 PM

Quote:

Originally Posted by GymRatPsycho

The reason I keep putting *** I NEED MORE EXERCICES after everything is because I don't believe me muscles are getting a good strain anymore..They for one dont hurt anymore in the morning. And two, they dont seem to be bulking is size anymore. I've kept my diet strict and the same as before, and I havent started using any new supplements or anything. I believe its due to lack of exercises, namely NEW exercices. Please help me out. Thanks SOO much.

How long have you been training?

You may be over your noob gains. Pain the next morning is not necessarily an indicator that you had a good workout after your muscles have gotten used to weight training. You say they don't seem to be bulking anymore, after you've been training for a while gains don't come as easy as when you're starting out, hence 'noob gains'.

Again, I don't know how long you've been training so if I'm wrong and you've just hit some sort of plateau, fill us in.

Shwitt88 · 05-13-2008, 11:57 PM

IMO you seem like youre doing a lot of excercises, almost too many, for each body part. you might be overtraining, thats why you dont see any gains anymore.

id like to know how long youve been training and for how long youve had this split.

some suggestions, superset, cut rest time, change the order of excercises

some different excercises, pullovers, closegrip bench, reverse grip bench, what zack mentioned are great excercises too

Shwitt88 · 05-13-2008, 11:59 PM

and T bar rows for back

bigfriesen · 05-14-2008, 12:31 PM

"muscle confusion" switch up the order dont do the same routine over and over your muscles will adapt. i have to agree you probably hit a platuea.

**mitbar** · 05-14-2008, 12:34 PM

i only do like 3 to 4 exercises be body part but lift heavy and 8 to 12 reps. always a good workout. just push your self with the weights and you will gain bro.

GymRatPsycho · 05-14-2008, 05:17 PM

First off, sorry for posting the same thread, i just didnt think i was going to get any response if i kept it in that section for a long.

Second I will explain my training. I have been going hard, and commiting for about only 2 months..That may cause some controversy. But I have gone up 12 pounds, by just purely eating, lifting on that split regiment, and drinking a protein shake before and after. I usually pick and choose between all those exercices I have listed above, and neeverrr do all, because I have seen the perils of over working, and over stressing your muscles. I am currently trying to bulk, so I am lifting heavy weight, and lower reps, usually 5-8 reps. Then near the end of my workout, lifting lower wieght going 10-15 reps (not to sure if thats a good or a bad thing). I have always trained this way, and this has been my split from day 1. I am a born Mesomorphic, so I was born with muscle and the potential to get bigger, faster. Hopefully this helps out a bit, and you guys can throw me some more exercises, OR supplements I should take to help gain. Oh and I weigh 175 lbs and Im 5'10 give or take an inch.

**mitbar** · 05-14-2008, 05:44 PM

bro your weight will come with time especially if you have only been lifting for 2 months. stick to the basics for now. heres an example:

chest:
flat bench
incline bench
decline bench
flyes

Back:
lat pulls
seated rows
bent over rows
t bar

arms
ez bar curls super set with skull crushers
standing dumbel curls with tricep extensions
preacher curls with milllitary dips
concentration curls

shoulders
side raises
bent over rears
front raises
millitary presses
upright rows
shrugs

legs
squats
incline sled
horizontal sled
leg ext
many others you can do to.

hope this helps a little bit. i am a 220lbs guy and doing this things give me a great tear down and rebuild bro. just eat big lift big and sleep big.

also are u taking any protein shakes or anything like that?

as far as your reps go bro try to stick to 8-10 maybe 12 at most. just my 2 cents.

GymRatPsycho · 05-14-2008, 06:47 PM

Thankss for a few more exercices..much appreciated. Yeaaa im taking a protein shake called ProLab that is just a normal protein shake, nothin fancy. I havent experimented with anything else. I have been told that i should try No-Xplode. Or CellMass. I also take a multi vitamin/mineral, fish oil capsules, and amino acid capsules.

Thanks for the rep count too. Cheers

Blitzkrieg · 05-14-2008, 07:14 PM

Since you've been going at it seriously for 2 months, your initial gains are actually neurological gains, that's why you've seen an increase of 6lbs per month, most of that weight is water and some fat, depending on how clean your bulk is.

It gets harder to pack on mass as you progress, but if you stay consistent with your diet and switch up your routine every now and then (maybe every 2 or 3 months), you will surely make some nice steady progress. Take measurements if you wish, the scale is not the ONLY indicator that you're growing bro, if you feel like it's time for a change, you've been given quite a few exercises so mix it up and see how it goes, good luck.