My workout What do you think?

[asvt]

Exercises in bold are when I where a weight lifting belt are these the rights exercises to where a belt and should I where the belt for other exercises. I generally do a weight for 6 reps and when I can do it for 11-12 I increase the weight. 10 sets for big muscle groups and 8 for small. I am going up in strength on pretty much everything but my chest seems to be gaining strength slowly. Is there anything I should do to my chest routine? Also I don't seem to be gaining much size.
I do no cardio whilst bulking
Goal: gain muscle




Mon- Biceps and Triceps

ALT DB curls (3)
BB curls (3)
Hammer curls (2)
Lying tricep extention (3)
Close grip bench press (3)
Dips (2)

Tues-Legs

squats (4)
Leg press (3)
Leg extentions (3)
Calf raises (3) 20-25 reps

Wed-Chest and abs

Incline DB bench press (3)
Flat BB bench press (3)
Decline BB bench press (2)
Dips (2)
Weighted crunches (4)

Thurs-Back and calfs

Chins (3)
Bent over rows (3)
seated rows (2)
Lat pulldowns (2)
Deadlifts (3)
calf raises (3)

Fri-Shoulders and abs

Seated DB shoulder press (3)
behind neck shoulder press (3)
Upright rows (3)
side laterals (1)
BB shrugs (2)
Lying leg raises (4)

[MFT81]

Stop wearing a belt.

only use it during your heaviest sets on deads and squat.

[MFT81]

[QUOTE=asvt]Exercises in bold are when I where a weight lifting belt are these the rights exercises to where a belt and should I where the belt for other exercises. I generally do a weight for 6 reps and when I can do it for 11-12 I increase the weight. 10 sets for big muscle groups and 8 for small. I am going up in strength on pretty much everything but my chest seems to be gaining strength slowly. Is there anything I should do to my chest routine? Also I don't seem to be gaining much size.
I do no cardio whilst bulking
Goal: gain muscle




Mon- Biceps and Triceps

ALT DB curls (3)
BB curls (3)
Hammer curls (2)
Lying tricep extention (3)
Close grip bench press (3)
Dips (2)

Tues-Legs

squats (4)
Leg press (3)
Leg extentions (3)
Calf raises (3) 20-25 reps

Wed-Chest and abs
NEED OFF DAY WENS

Incline DB bench press (3)
Flat BB bench press (3)
Decline BB bench press (2)
NO NEED FOR 3 TYPES OF PRESS PICK ONE OR TWO
Dips (2)
Weighted crunches (4)

Thurs-Back and calfs

Chins (3)
Bent over rows (3)
seated rows (2)
Lat pulldowns (2)
Deadlifts (3)
calf raises (3)

Fri-Shoulders and abs
NEED ANOTHER REST DAY

Seated DB shoulder press (3)
behind neck shoulder press (3)
ONCE AGAIN PICK ONE OR THE OTHER/ALSO BEHIND NECK PRESSES ARE KINDS STRESS FULL ID DO FRONT PRESS W BAR
Upright rows (3)
side laterals (1)
BB shrugs (2)
Lying leg raises

[Getinbgr]

How do work your chest two days after working tris? Aren't your tris still sore?

[UberSteroids]

How do work your chest two days after working tris? Aren't your tris still sore?

Most likely he uses the weight that tears up his muslce just enough for it to recover in two days.
Never lift when You're sore.

[asvt]

My muscle generally only stay sore for two days tops but my arms are only ever slighty sore I can barely feel it. Why should I have a rest on wed and fri as I have the entire weekend off also why should I stick to only one or two pressing movements for chest and shoulders as I seem to be making progress with this workout. So apart from chest and shoulers the rest of my workout is ok. Also the reason I do those shoulder exercises is because i'm trying to increase the mass on my side delts.

[asvt]

I'm guessing you guys want me to take a rest on wed and fri so I don't overtrain ( does that include having a rest at the weekend) but since I started doing this workout I never had such great results. Every workout I always either increase the no. of reps or increase the weight.

[MFT81]

well then why post your workout and ask for advice?

[MFT81]

Here is why you need days off inbetween the days you lift

a responce by myself taken from a diff thread.........

here is a good thread on why muscle sorness should be the goal but sometimes is the byproduct of progression.

http://forums.steroid.com/showthread...uscle+soreness

notice when they talk about your CNS (Central Nervous System) takes longer to recover than the muscle group, well with the split you have and only taking one day off every two to worse yet three days, your just beating the shyt out of yourself.

[MFT81]

Right now I lift 3 times a week, M W F and I cant go anymore cause I get overtrained.................

you might be able to train more often, when I first started working out I could to, id go 5 days a week sometimes 6 but guess what was diff? I was 1/2 the size I am now (relatively speaking)

A 20in arm contracting creates a greater energy expendature than a 12in arm
-Mike Mentzer.

see what I mean?

[asvt]

So would it be ok to workout mon, tues thurs and fri but I would end up doing alot less work would I make good gains from this

[asvt]

Since this workout is working for me should I just stick with it and I guess it's just a case of trial and error I mean I keep getting stronger so I can't be over training right. I also think I will change the behind neck press to military press and wear the belt for just squats and deadlifts. Thanks for the advice.

[nyjetsfan86]

i would stop gaoing behind the neck youre going to injure yourself eventually if not now in hte future you will and take a day or 2 off inbetween dont go mon-fri and switch it up eventually you need variation in your wokrouts thats how you make gains

[MFT81]

Since this workout is working for me should I just stick with it and I guess it's just a case of trial and error I mean I keep getting stronger so I can't be over training right. I also think I will change the behind neck press to military press and wear the belt for just squats and deadlifts. Thanks for the advice.

no not nessecerily, you can almost always gain strenght even with the shitiest workout program, but if your CNS is still stressed and your not recovering you wont make SIZE gains as fast as you would if you put in enough time between training days.

[felixno9]

you ould try to sitch it up a bit, do chest before trias, or you could comind chest and trias. Hit chest first and do some trias after that. I tink you could od a 4x or 5x a week if you feel good.

[asvt]

If I do a 2 days on 1 off two days on weekend off and something like:
Arms (8 sets each for tri's and bi's)
legs(11 inc calfs for 3 sets) and shoulders (8 sets)
off
Chest (10sets) and abs (4sets)
Back (10 sets 13 including deadlifts) and calfs (3 sets)

Is this ok?
Or should I do M,T,off,T,F,off,S,M,off,W,T,off ETC.

Leg and shoulders will take me about an hour to do is that ok or to long?

[thermo71]

I don't see any hamstring work.

[TR'05]

^^May have been more helpful three months ago, bro.