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Hi Guys,
I currently weigh 173lbs and 5'11 bf 11%. I am not quite sure if my routine is ok. I currently follow the 12,10,8,6 routine always increasing the weight. I have been going on for a while with this routine and can say i gained strenght and size even tough the max i can add is approx 1lb a week or less. My diet is ok 3500cals daily 40% 40% 20%. Can i use a different routine to improve my bulking?
what are you asking bro,, we need a little more info…a new routine, well lets see your old on first…Quote:
Originally Posted by CENADICT
what i find confusing is when to add weight..just to give u an example- barbell curls (weight excluding bar)
2 warmup sets 15reps only bar
1 X 12 - 45lbs (ok)
2 X 10 - 66lbs (ok)
3 X 8 - 75lbs (last 2 cheating)
3 X 6 - 80lbs (last 2 cheating)
Is this type of routine ok? When do u think its time for me to add weight ? and by how much?
Well first of you should add weight each week without fail, do you keep a record of you training if not start doing it, don’t just right down what you have done during your training session and forget about it, always refer back to see what you previously did and beat that with an extra one or two kg, Because if you don’t you might as well not even be training I.M.O, and don’t add to much weight too soon.As for, (is this routine any good a routine is as good) it all depends on how hard you are training and how smart you are training.Quote:
Originally Posted by CENADICT
And what’s with the (Last 2 cheating) do it your self this is what will make you grow.
What exercises are you using? how is your split?
Mon - Bench Press/Incline DB Press/DB Flies/Pullovers/abs
Tue - Barbell curls/Preacher Curls/Seated Dumbell/Concent
Push Downs/Skulls/Overhead tricep extensions/Close Grip
Wed -Squats/Leg Presses/Leg Curls/Leg Extensions/Calf Raises/abs
Thu - Military Press/Arnold/Lateral Raises/Front Raises/Barbell Shrug
Frid - Deadlifts/Bent over rows/wide grip pulldowns behind neck/one arm dumbell row/abs
As u have noticed i have no dips in my routine coz the gym i go to suc*s. I aim 20sets big body parts and 15sets small body parts. Rep Routine 12 10 8 6 and sometimes 4. About the wieghts ...
1. Fail at end of each set before finishing all reps?
2. Keeping a weight which allows me complete all reps in each set without failure?
3. Once i do all sets without failing how should i add up the weight in all sets or shall i add weight to the last set of each exercise?
I always keep log of my routines.
Please help me out SPG
See, thing is....
As long as you do big compound movements and lift heavy and hard....
thats all you need routinewise.
Whether or not you will be adding weight is pretty much 100% diet bro.
Post a diet in the diet section... you will get more results on the scales that way.
hi tretch,
the think is i lift heavy and hard and keep a log everyweek but sometimes amount of reps and weights vary. So i end up thinking if my routine is ok..
Quote:
Originally Posted by CENADICT
Ok about your routine.
1 chest is one day away from triceps the triceps will get hammered during chest move them.
2 I.m.o it is good to train the shoulders with chest as the will get lots of stimulation during chest after chest hit them with 3 sets of side laterals and 3 sets of shoulder press
4 it probably would be good to drop some sets of 6-8 small muscle groups and 9-10 big
35you could add some pull-ups or change pull -down for pull ups
6 drop concentration curls for hammers.
7 you could drop the frount raise.
If I was going to do a 5 day week I would do it like this
1back
2triceps
3legs
4biceps
5chest shoulders
Like this you are minimizing the overlapping of body parts ect, ect,
(2. Keeping a weight which allows me complete all reps in each set without failure?)
I.M.O this is the one you should do,,this I why..
To get the best out of any routine IMO you must prolong muscle failure as long as you can the sooner you fail the sooner your training cycle will end. don’t get cared away with adding 5- 10kg every time you train, if you barely managed six reps with the 30s on shoulder press, what are you going to do next week, slap on another 5kg aside I don’t think so. Hitting muscle failure means no thither growth because you cannot give the body the new stimulus it needs for growth over the coming weeks, don’t get me wrong…
Training hard or harder than hard is all that will do in terms of muscle growth, it must be done.
As I said you can add weight to each of your work sets.
hope thats helped to some point :wg:
i agree...Quote:
Originally Posted by tretch187
cheers spg..u were of great help
unless your not actually going as hard as u can, u wont be able to go up in wt each week... u might for a few, but you will stop... anyone who thinks they will get stronger every week is a fool... if that were the case id be benching 3000lbs and squatin more
To put on mass you need to do:
Get a good partner or a good spotter
Weighted pull-ups
Weighted dips
Bench
military press
squats
dead lifts
Work them in as the core to your split. Final set should always need assistance or you are slacking. Add weight when possible. If you can't add weight, do negatives 10-20 kg over your working weight (e.g. if you are benching 100 kgs, do negatives with 120 kg.)
K.I.S.S. and no machines.
no probs,,,Quote:
Originally Posted by CENADICT
good advice!Quote:
Originally Posted by znak