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  1. #1
    jmp51483's Avatar
    jmp51483 is offline Member
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    Is my workout effective?

    Hey guys.. Im on my 6th week of my cycle right now and I'm beginning to wonder if my work out is effective..

    I am doing 1 muscle group a day as heavy as I can with Low reps.. usually 10 for warmup then 8,6,4 the last set of 4 I pretty much almost can't finish by myself. Is this method proven to build mass? Is there something else I should be doing? I have gained 22 lbs so far on this cycle... but it seems that my strength isn't climbing as well as it was... So I am wondering if I need to change things up a bit....

    Thanks for the input.

  2. #2
    onebadgixxer is offline Junior Member
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    can you break the workout down more, like day 1...day 2...also your age, years lifting, bodyweight and height

  3. #3
    jmp51483's Avatar
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    yup sure can...

    Been lifting just over a year right now.. I'm 21 223(as of right now)


    Day 1 - Chest - switch barbell/dumbbell weekly

    Flat
    Incline
    Decline
    Crossovers

    Day 2 - Shoulders

    Shoulder Press
    Horizontal raise
    Lateral Raise
    Shoulder Shrugs


    Day 3 - Legs

    Squat
    Leg press
    Dead Lift

    Day 4 - Biceps

    Preacher Curl
    Standing Curl
    Incline Curls
    Hammer Curls

    Day 5 - Triceps

    Skull Crushers
    Tricep Extensions
    Kick Backs
    close Grip Bench

    Day 6 - Back

    bent Over Rows
    Lat pull Downs
    Wide Grip pullups
    Seated Rows

    Please strongly critque this, I'll do whatever it takes to gain more mass! Thanks for all of your help.... Like I said before as of right now I am keeping things simple but extremely heavy....

  4. #4
    onebadgixxer is offline Junior Member
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    overtraining..probably spending more time training than recovering, its hard to say what works the best, I personally like 1-on then 1-off...main thing is you should cut back, don't workout everyday, your overtraining the muscles, your probably sore all the time

  5. #5
    jmp51483's Avatar
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    Actually No Im really not ever sore... Is it considered overtraining even if your only breaking the mucsle down once a week??? I thought overtraining was when you worked out the same muscle too much??

  6. #6
    LM1332 Guest
    shoulders should not follow your chest. Becasue tris are fcked as it is after that and your front delt is all messed up as well. So do a 2 and 3 switch. Other wise seems ok to me. ANother thing that comes to mind though is switch the routine around all together new excersises and new days you workout your muscles on for example instead of day1 chest do legs? You know?

  7. #7
    jmp51483's Avatar
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    yea true.. I was actually thinking about doing that.

  8. #8
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    Surferboy is offline Associate Member
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    22 lbs! Those are good gains bro! I work one part a day 5d/wk. I combine my bi and tri's into one day. I've had great results this way, and I've tried many other ways. You just have to see what works for you. If you're not happy, switch it up a bit. Good luck!

  9. #9
    jmp51483's Avatar
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    yea 22lbs :-P I got pictures in the picture section if your interested... I guess Im just having a slump day in the gym :-)

  10. #10
    JDMSilviaSpecR's Avatar
    JDMSilviaSpecR is offline Vicious With Malicious Intent
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    You shouldn't do decline...Slowly tears away at your rotator cuff...Switch with Dips (4-5 sets till failure) That's my advice.

  11. #11
    jmp51483's Avatar
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    woa sweet thanks... I didn't even know that!

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