[Budaman]

i have 2 years in BB but i dont really look like a trained person i think is for my routine and i want to know what do you think aboout it

back-shoulders
pecs-biceps
legs_triceps.

20-30 min cardio every day
abs 3 times a week.

im not bulked or cut even i have a little belly so your opinion is very important.
(sorry bad english ).
thanks

[Budaman]

and my objetive its bulk so i lift heavy weigths and do 8-10reps 4 exercices 4series for every muscle.
thanks

[mikeh40+]

Originally Posted by Budaman

i have 2 years in BB but i dont really look like a trained person i think is for my routine and i want to know what do you think aboout it

back-shoulders
pecs-biceps
legs_triceps.

20-30 min cardio every day
abs 3 times a week.

im not bulked or cut even i have a little belly so your opinion is very important.
(sorry bad english ).
thanks

cant say as i have seen a leg and tricep day before , but if it works for you thats all that counts, i prefer to train each muscle group on their own day , such as
bis and tris
back
legs
shoulders
chest
i know everyone has their own way to train so its more what does it for you, if you say you have a bit of a belly , why bulk? i would suggest cutting first then go for a bulk, unless your ok with adding a bit more bf on the bulk,

Originally Posted by Budaman

and my objetive its bulk so i lift heavy weigths and do 8-10reps 4 exercices 4series for every muscle.
thanks

drop your reps to 5-6 and go heavier,

[TheBiggest]

^cosign also, i dont kno if ur doing them already, but make sure u include squats and deadlifts they are the MOST important exercises

[Famine]

Do you only lift 3 days a week? I know when I lift 3 days a week, I only "maintain." I can't make any gains lifting just 3 days a week. When I go to 4 days a week, I make slow gains. And when I do 5 days a week, I make faster gains.

Also, legs are pretty big; I'd give them their own day (I do some low back in there too).

And last but not least, diet is very important. There are countless threads on what to do for that, so just spend some time reading.

[Budaman]

nop i lift 6 days a week sometimes 5 cuz saturday is lazy day but i make sure to go to the gym 5 days a week and my diet is normal person diet only the wekends i eat like a pig(fri,sat,sunday).
my numbers are 1.70cm and 164lbs i dont look fat but simply im not happy with my looking maybe someday i post a picture.
thanks.

[miggitymags]

You are going to have to go in to more detail.. You might actually want to post your entire split here (muscle groups trained on which day, exercises, reps, and sets), and also head to the Nutrition Section and post your diet there..

I have a hunch that 1) your diet isnt the best 2) you are doing the wrong kind of cardio and 3) your split is jacked up.

I think once you get guidance you will notice a change for the better..

6 days a week of training and 7 days a week of cardio (at least that is how I am reading this) seems like allot. Your body NEEDS rest/off days...

You came to the right place, bro.. We'll get ya headin' in the right direction.

[Budaman]

ok man thanks cuz you know 2 years is alot of time and i dont really look like a bb and ok here is my routine.

day1-back and shoulders:
back training
chin ups 4 sets x8reps
pec deck 4sets x10reps
dead lift 4sets x6reps
dumbell row 4sets x10reps
shoulders
military press 4sets x8reps
shoulder front elevations 4sets x10reps
military press machine 4sets x12reps

day2-chest and biceps
chest training
flat becnh press 4sets x10reps
decline bench press 4sets x10 reps
incline bench press 4sets x8reps(this is the hardest to me)
-another random exercise-
biceps
scott machine curls 4sets x7 or 8 reps
chin ups with close grip 4sets x6reps
concentration curl 4sets x8 reps
-random exercise-

day3-legs and triceps
leg training
-leg extension 4sets x10reps
-situps 4sets x8reps
-leg curl 4sets x10 reps
-random exercise-
triceps training
-dips 4sets x6reps
-triceps push down 4sets x12reps
-lying triceps extensions
-random exercise-

day 4,5 and 6 are the same workout of the 1,2,3 days i do every workout twice a week and 20-30 mins of cardio the 6 days

i have no diet but all i can say its hihg in carbs and in mediun level of protein (sorry for my english its sucks) and ill be waiting for some replys so thanks again.

[monkeybiker]

You do 4 exercises for 4 sets so 16 sets all together.

I like to train hard and it's the only way I progress. To do 16 sets I would have to pace myself.

I really don't like the typical bodybuilding splits. I tried them at first and really didn't get anywere.

I don't have the best genetics but have found I make the fastest progress training full body twice a week. May not seem like a lot but it is what works best for me. Other than that I might do a upper/lower body split and train 3 times a week for variety.

You don't need to be doing 4 types of bench press to work the muscle. Pick one or two but aim to get stronger at it.

Prioritise squats and deadlifts. If you can lift big weights with them it will have a carry over effect to your other exercises.

[Budaman]

ok i think i going to start on 0 like i have never train before first i gonna burn my BF and then i think i goign to bulk but i really need some advice with the routine i dont know what muscle train each day of the week and i think i gonna search for a fat loss diet.

[monkeybiker]

It's not really about what routine you use more how hard you train.

If you want to do a split routine a simple one is
1) chest,shoulders,triceps
2) back, biceps
3) legs

This would have you training 3 times a week. Pick big compound exercises and aim to get better at each exercise either by getting more reps or lifting more weight.

Don't try to over complicate it just lift heavier weights.

[Cork]

Originally Posted by Budaman

..and my diet is normal person diet

I think we've found your main problem. Hit up the nutrition section and read the stickies. If your eating habits don't look similiar to what is in the stickies, then you have some work to do.

Oh, and squat! Your legs get about as much work as I give my biceps. Sit ups are not a leg exercise!

[monkeybiker]

Yes, just noticed your leg training sucks. The best exercises for legs are squats and leg press.

[Budaman]

jajaja ok im going to search for some routines for my legs(and all my body) and i think i have to change my nutrition habits im really adict to sugar really im am.
Oh i almost forgot to tell yoo guys that i used to weight 218lbs when i was child so i started a diet(800-1000cals a day) so i quickly burn alot of mi BodyFat but when i feel confortable with my weight i get back to my usual diet(hihg in sugars).

[miggitymags]

The best exercises for legs are Squats (back and front) and Deadlifts (regular, stiff legged, sumo, etc) ...

I wouldn't even put Leg Presses in my top 5.. my opinion.

Budaman - if you want to do some research on some splits throughout the forum (there are some good ones), that is a great idea.

But as you have your split layed out in post #8 above, I think you can do better..

And as Cork mentioned and you've acknowledged, the diet needs some work...

Good luck, man... budaman.

[Budaman]

thanks mags and thanks to everyone i fell in love with ths site i see there is alot of people helping people in this website and thats relally cool wait for a post with my body transformation (maybe 3-5 months).
Thanks to everyone