Thread: Need advise on workout
11-15-2002, 12:14 AM #1New Member
- Join Date
- Aug 2002
Need advise on workout
Hey guys! I started doing a new workout about a month ago. Im looking to really bulk up and I need any suggestions you guys can throw at me. Here is what I am doing:
1. Flat Bench 5 sets of 5 reps
2. Incline Bench 3 sets of 10
3. Pec Deck 3 sets of 10
4. Dips 3 sets of 15
*should decline be added in there?
Tues: Back and Traps
1. T Bar Rows 3 sets of 10
2. Pull Ups 3 sets of 10
3. Lat Pull Downs 3 sets of 10
4. Dead lift 3 sets of 10
5. Shrugs 3 sets of 15
Thurs: Shoulders and Legs
1. Side shoulder raises 3 sets of 10
2. Front shoulder raises 3 sets of 10
3. Dumbell Press 3 sets of 10
4. Hamstring curls 3 sets of 10
5. Leg extensions 3 sets of 10
6. Leg presses 3 sets of 10
7. Calf raises 3 sets of 15
Fri: Biceps and Triceps
1. Straight bar curls 3 sets of 10
2. Preacher curls 3 sets of 10
3. Hammer curls 3 sets of 10
4. Incline curls 3 sets of 10
5. Cable push downs 3 sets of 10
6. Single arm pull downs 3 sets of 10
7. Decline skullcrushers 3 sets of 10
8. Decline close grip 3 sets of 10
9. Close grip dips 3 sets of 15
Ok thats my program right now. Let me know what you guys think, if that is good for a bulking workout or not. Please let me know what your opinions are, if i should add something or take something out. Any suggestions are greatly appreciated. Thanks alot guys!
11-15-2002, 01:05 AM #2
Given you are 6 foot 2 and 165 lbs with 2 years training experience I would say a few things for ya killa...
Split looks okay - but you should prioritize larger body part before smaller ones. Such as you doing delts before legs. That does not make sense unless you are ignoring your leg developmement.
Leg day should be a day when you say a short prayer before hitting the gym because you will be under extreme pain - especially if size is your goal. You legs hold the largest muscles in your body and will therefore produce a great growth hormone and testosterone punch the rest of your body will benefit from.
You need to put your best compound movements before your isolation movements too brah... Also switch out your compound movements every now and then for better results as well as to keep you interested in training...
Also after two years of training you are at an Intermediate Phase where you can start using advanced techniques like supersets and drop sets to produce hypertrophy. Also since size is the goal - keep your rest intervals (RI) short. About 60-90 seconds between sets. A workout should not last more than an hour or so. Long rest and fucking around is not good for growth. You can get stronger with long rest - but not bigger.
You were overtraining your biceps and tricpes. They are a small muscle group - treat them as such. Lift them heavy and hard with full intensity for good growth. They will get stimulated in the other days as well.
It is better to think in terms of training day numbers and not days of the week. We all get tired or sick and taking an entire week off or skipping a body part is not the right way to do it. If you feel overtrained, sick or generally less progressive take a an extra day off and continue back on the cycle. Saying you are going to work chest on every monday is not really practicle.
Besides my recommendation it may behoove you to put deadlifts or leg day for day one after a two day rest - when you are the freshest. Here is the Warrior tweak of your plan:
S-1 is the first exercise of a superset and S-2 is the second, no rest between excercises for increased ATP/CP depletion and enhanced hypertrophy response.
Day 1: Chest and Shoulders
- Flat Bench 5 sets of 5 reps
- Incline Bench 3 sets of 8
S-1 Dips 3 sets of 10
S-2 Standing Machine Flyes 3 sets of 12
- Dumbell Press 3 sets of 8
S-1 Side shoulder raises 3 sets of 10
S-2 Front shoulder raises 3 sets of 12
Day 2: Back and Traps
- Dead lift 5 sets of 5 May God have mercy on you
- T Bar Rows 4 sets of 8
S-1 Pulley Rows 3 sets of 10
S-2 Lat Pull Downs 3 sets of 12
5. Shrugs 3 sets of 10
Day 3: EAT AND SLEEP
Day 4: Legs
- Close-Toe Leg Press 5 sets of 10
- Hack Squat 4 sets of 12
S-1 Lying Hamstring Extensions 3 sets of 10
S-2 Seated Quad Extensions 3 sets of 15
- Calf raises 3 sets of 12
Day 5: Biceps and Triceps
- Incline Skullcrushers/Tricep Ext 4 sets of 8
S-1 Cable push downs 3 sets of 10
S-2 Close grip dips 3 sets of 15
- Straight bar curls 3 sets of 8 (FORM!)
S-1 Incline Dumbell Curls 3 sets of 10
S-2 Reverse Grip Cambered Curls 3 sets of 12
Day 6: EAT AND SLEEP
Day 7: EAT AND SLEEP
And that's my take of your bulking phase. Otherwise - EAT, SLEEP and GROW!
Last edited by Warrior; 11-15-2002 at 01:09 AM.
11-20-2002, 06:55 PM #3
How to thank someone for their time.
If ya get your post answered with a LOOOONG response - it is okay to give some feedback... even a "fuck you" would be appropriate. Not trying to be a dick... but when people take time to look up answers for you or give you some personal feedback you can at least give on of these:
Remember, personal trainers and nutritionist run on average about $50-200 an hour. And experts in the safe use of AAS supplementation are rare indeed. At AR you get both - for free.
11-21-2002, 09:04 AM #4
Warrior.......we still love you! LOL
11-21-2002, 09:52 AM #5
Well, I didn'T ask for that info Warrior but I sure as heck appreciate your time and effort in writing it up! :wave:
I am always looking for alternatived to better my training routine
11-21-2002, 01:32 PM #6
Sorry, I was PMSin' on this fella last night while doing a little work [and playin' on AR and seeing it] - THONKS
11-21-2002, 03:07 PM #7Associate Member
- Join Date
- Feb 2002
Warrior, Some people on here may not appreaciate your advice but sure as hell do.
You took the time and effort to write that post and definatley deserve a thanks for it.
So from all of the bro's here I'd like to thank you and give you the credit you deserve.
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