[k1ng]

I'll start with some background infomation. I've been lifting now for 2 years. I'm 18, been lifting very seriously for 2 years. I started doing Arnolds routine, modified with less excercises. I then switched to a 5 day split after about 6 months. I did that for about a year. After that I found out about DC training. I started that the beginning of summer untill about the end of September when I got burned out from squatting and deads. Now I created my own routine. This is what I've been doing since I lost my drivers liscence about a month ago.

I normally go saturday, sunday, tuesday, wednesday. I focus on compound movements only. I do upper one day, lower the next.

For chest I've been doing are heavy weighted dips, incline BB and DB. Sometimes only dips, some times incline only, sometimes both. But I never one 2 workouts in a row.

For back I do weighted/nonweighted pullups and lightweight deadlifts or sometimes tbars. I also do 1 arm db rows.

At the end I'll one excercise for triceps, mostly close grip or skull crushers.

For legs I do squats one day. Usually I pick a weight and do as many reps untill failure. Its like the 20 rep squat program. I do about 3 sets with the same weight.

For my other leg excercise I'll do Front squats (usually lighter), followed by either leg curls, leg extensions, or DB lunges.

I focus on eating a lot of carbs and about 1.5 g of protein per lb of bodyweight. In a given day I have at least 4 servings of oats.

I never do abs, biceps, or forearms. I do calves when I do legs.

[fahad]

y u never do abs, biceps, or forearms.....u should treat all your body parts equally...

[Diesel]

Originally Posted by fahad

y u never do abs, biceps, or forearms.....u should treat all your body parts equally...

"your only as strong as your weakest link"....and depending on the volume i really dont think you are doing enough.

[MaKaVeLi]

I think you're heading for a mis-proportioned body by not working out each bodypart equally, as fahad mentioned. I've known ppl who only need 5-6 sets per bodypart, but from the sounds of it you're not even doing that for your chest, triceps, biceps, abs or forearms. Seems like al lot of that protein is going to waste. Also, you shouldn't JUST do compound excercises, you need some shaping excercises to complement your routine. I'm sorry if I seem harsh, this is only my opinion. See what others have to say.

[k1ng]

Well I already have abs. I don't care about biceps, I think mine are fine. They should grow from doing heavy rows, pullups, and deads. Forearms get worked fine from all gripping. What I'm doing is basicly like DC training. I do something for shoulders like pushpresses.

I'm trying to just build mass from this. Eventually I'm going to switch back to a 4 or 5 day split. I'm trying to catch my legs up, and its been working fine. I figure this is the easiest way to gain mass. Just lifting heavy compounds.

[seekinfo]

the worst thing you can do is neglect muscle groups just because.. training you bi's and forearms will help you alot when it comes to rows and will also make your bis look nice

[Rocky]

I agree - you need to keep a balanced routine - even if you don't go balls to the wall with your better muscles, you shouldn't neglect them ( i know you get some effort in bis from pulling exercises, but should still isolate them too.) I'd still base your routine in the big compund exercises but add in a couple of isolated ones too, i.e. cable crossovers, b/bell curls, lateral raises, etc.
Just my opinion, but you'll get a more balanced physique this way.

[vdawg]

give him 10 years. he'll look like a synthol user without the synthol

[Diesel]

biceps are not hit enough in rows for a significant gain. that would be like doing bench press and saying i dont train shoulders b/c they are hit when doing bench. when doing rows biceps are a secondary muscle, almost like a stabilizer...so they will not be hit enough to grow.