Wokour critique please.

[blazerelf]

Hello everyone, Id liek some comments,suggestions and critique on my routine if any, sorry if any grammar mistake ill say by now. Thanks.

First of all my main goal is to gain weight, im an ectomorph with about a year and a half to two years of experience, managed to gain 30lb-40lb in that time but still im quite skinny jsut not as bad as before. Won't talk much about my diet since this is not the forum for that but ill say im trying to eat 5000-5500 calories daily. Im 20 years old no steroid just using whey, fish oil and jack3d.
When i train i take a minute rest between sets and when done with all sets of a exercise and im switching to another i take a 2 minutes break; my reps would vary between 8-12 reps exept on abs which i try to do 25 reps; I tempt to do 16 reps max for big msucles and 8-10 for small ones, reason why you may see most are 4 sets exercises.
Not sure if anything else is required for proper advices but well here is it:

Monday-chest/ biceps

Lever chest press 4 sets
Incline bench press 4 sets
decline bench press 4 sets
Pec dec 4 sets
Alternating curl 4 sets
Barbell curl 3sets
2 hand hammer curl 3sets

Tuesday-shoulder/traps
Lateral raise(dumbell) 4sets
dumbell millitary press 4sets
Prone rear delt row 4sets
barbell front raise 3-4sets
Shrug(barbell) 3sets
Reverse shrug 4 sets

Wednesday-Abs(25 reps)/forearm
Flat crunch 4sets
Dicline sit ups 4sets
Side bend 4sets
Lying leg raise 4sets
Wrist flexion(dumbell) 4sets
write extension(barbell) 4sets

Thursday-Leg/lower back
Machine leg press 4 sets
stiff leg deadlift 4sets
leg extension 4sets
uni seated calf raise 4sets
lower back Extension 4sets

Friday-Back/Triceps
Pull ups 4 sets
Bent over row(dumbell) 4 sets
Wide grip pulldown 4 sets
Rear pulldown 4 sets
Dumbell one arm triceps extension 4 sets
Dumbell extension (two hands) 4 sets
Dips 2-3 sets

Saturday/Sundary- REST

[|2ogue]

Not too bad, but you may be doing a little too many exercises etc. If your having difficulty gaining after less than 2 yrs, the prob is most likely down to overtraining, not undertraining.
For chest do flat bench press 3 sets, incline bench press 3 sets, flat bench flyes 3 sets.
Biceps standing barbel curls, standing dumbell curls 3 sets each.
Shoulders - dumbell shoulder press 3 sets, side laterals 3 sets, bent over laterals 3 sets, shrugs 3 sets.
Legs - Wheres your squats? the most important exercise of all!!! Squats 3 sets, leg press 3 sets, leg curls 3 sets, stiff leg deadlifts 3 sets.
Calves - standing claf raises, then either seated calf raises or toe presses ojn leg press machine
Back - chin ups 3 sets, bent over rows (either dumbell or barbell), then one more exercise like t bar rows or close grip pulldowns, deadlifts 3 sets.
Triceps - tricep pushdowns 3 sets, lying tricep press (french press, or I think some call them skull crushers)

I wouldn't worry too much about doing forarms.
Also maybe change to mon - chest tris, tues - back calves, wens off, thurs - shoulders bis, fri - legs calves abs.

Make sure you always warm up properly though.

[blazerelf]

Not too bad, but you may be doing a little too many exercises etc. If your having difficulty gaining after less than 2 yrs, the prob is most likely down to overtraining, not undertraining.
For chest do flat bench press 3 sets, incline bench press 3 sets, flat bench flyes 3 sets.
Biceps standing barbel curls, standing dumbell curls 3 sets each.
Shoulders - dumbell shoulder press 3 sets, side laterals 3 sets, bent over laterals 3 sets, shrugs 3 sets.
Legs - Wheres your squats? the most important exercise of all!!! Squats 3 sets, leg press 3 sets, leg curls 3 sets, stiff leg deadlifts 3 sets.
Calves - standing claf raises, then either seated calf raises or toe presses ojn leg press machine
Back - chin ups 3 sets, bent over rows (either dumbell or barbell), then one more exercise like t bar rows or close grip pulldowns, deadlifts 3 sets.
Triceps - tricep pushdowns 3 sets, lying tricep press (french press, or I think some call them skull crushers)

I wouldn't worry too much about doing forarms.
Also maybe change to mon - chest tris, tues - back calves, wens off, thurs - shoulders bis, fri - legs calves abs.

Make sure you always warm up properly though.

about the overtraining well after doing thiis in total i just have about1 hour to 1h 30min in the gym wouldnt doing less sets make my training too light?
Beside overtrainign symtoms i haven eevr had any till my knowledge, never had long ter, sore muscle, no illness, weakness or so.
About the squat i knew people would ask was even going to explain why i took it off! YEAH its important i did take it off because lamost the whole year i have being doing it and from the begginign of my workout day so itought maybe i shoukd vary it once in a while to hit my leg in a different form.

I have always read large muscle should be done 16 sets and small 8-10sets ; which was in whta i based it all i you addd it but well maybe its wrong info, if so what the average sets muscles should have?

Thanks for your advices!

[|2ogue]

I don't think there's any real rule as to how many sets, as it varies from one person to another. Most of the time for people who train seriously and aren't gaining its either down to diet or overtraining. Your def not undertraining. Whats your diet like? are you getting enough protien etc? Would be worth having a read in the diet section, and if you have any questions about that ask them in that thread.
If your doing a warm up set of each exercise, then you'll be doing 4 sets anyhow. Its not about the lenght of time you spend in the gym, but what you get done while your there. A 30 minute high intensity workout can be more productive than an 1 1/2 hour workout.
Each person works differently, and it's about finding what works best for you as an individual. When I look back on my training routines from yrs ago, I was def overtraining, and not eating any where near enough protien. I used to read all the bodybuilding mags from cover to cover. It must have taken me about 4-5 yrs to find the routine that suited me best
Also, biceps for example are a very small muscle in comparison to a muscle like your quads. For a relative begginer a good warm up then 3 solid high intesity sets of barbel curls, then 3 simliar sets of dumbel curls will be ideal in my opinion. They are the 2 best mass builders and hit both functions of the bicep, the raising of the forearm and the twisting inward of the wrist.
I would def reintroduce squats, as they are the single biggest mass building exercise you can do, and can trigure a good anabolic effect in the body. Do these with leg presses. Both heavy and real strict.
Good luck with the training, and have a good read in diet section to see how yours compares to others etc.

[blazerelf]

I don't think there's any real rule as to how many sets, as it varies from one person to another. Most of the time for people who train seriously and aren't gaining its either down to diet or overtraining. Your def not undertraining. Whats your diet like? are you getting enough protien etc? Would be worth having a read in the diet section, and if you have any questions about that ask them in that thread.
If your doing a warm up set of each exercise, then you'll be doing 4 sets anyhow. Its not about the lenght of time you spend in the gym, but what you get done while your there. A 30 minute high intensity workout can be more productive than an 1 1/2 hour workout.
Each person works differently, and it's about finding what works best for you as an individual. When I look back on my training routines from yrs ago, I was def overtraining, and not eating any where near enough protien. I used to read all the bodybuilding mags from cover to cover. It must have taken me about 4-5 yrs to find the routine that suited me best
Also, biceps for example are a very small muscle in comparison to a muscle like your quads. For a relative begginer a good warm up then 3 solid high intesity sets of barbel curls, then 3 simliar sets of dumbel curls will be ideal in my opinion. They are the 2 best mass builders and hit both functions of the bicep, the raising of the forearm and the twisting inward of the wrist.
I would def reintroduce squats, as they are the single biggest mass building exercise you can do, and can trigure a good anabolic effect in the body. Do these with leg presses. Both heavy and real strict.
Good luck with the training, and have a good read in diet section to see how yours compares to others etc.

Thanks, ill give it a try.
About diet i really dont think it is it; even tought its not perfect sincei don't eat brown rice or green beens everyday since Im ruled by what my parents shoping and cant push them much, but atleats i can make it to gety enough nutrients, i count every single calorie I eat,I know my stats and researched in many different sites and books what my calorie intake need even added how much calories i burn in my daily lifestyle(including walking and training at gym) to have a clear idea of how much to eat and how much of each macros and eat the same thgs every day; i dont want to gte too deep into it here but what ican tell you is i dont eat fast food or junk food,no alcohol(well maybe 1-3 beers every month),dont run,quited soccer or whatever can make me burn calorie unless I Really need to do so ,my calorie intake is aprox 4200-4500 (it more than 5000 actually but since i subtract my daily burned calories it ends up like this) THE macros would be 145g fat; 664g carbs and 310 prot; im a hard gainer so my carb must be high so my fat(good fat); the foods are measured(if volume) and weghted , each gram of food I eat no calorie was invented here i eat same thing always just varys a little and still even if i was eating not clean sources of calories (which i doubt is the case even if its not 100% clean) it should make me fat not skinnier if we analise it but thats not what happend im not even gaining that much fat and my cholesterol level which i tested 2 weeks ago is just perfect.
So If soemthing is wrong surely is my training let see what happens, will be detailing what happens.Thanks.

[goodlifting]

Just get rid of that ab/forearm day. No need for that if you're trying to gain weight. it seems your workout would overwork some muscles and disregard others. For example, you have four separate exercises for your chest (a bit much)....then you have just one exercise for your hamstrings (not enough)...

[kelevra]

Not too bad, but you may be doing a little too many exercises etc. If your having difficulty gaining after less than 2 yrs, the prob is most likely down to overtraining, not undertraining.
For chest do flat bench press 3 sets, incline bench press 3 sets, flat bench flyes 3 sets.
Biceps standing barbel curls, standing dumbell curls 3 sets each.
Shoulders - dumbell shoulder press 3 sets, side laterals 3 sets, bent over laterals 3 sets, shrugs 3 sets.
Legs - Wheres your squats? the most important exercise of all!!! Squats 3 sets, leg press 3 sets, leg curls 3 sets, stiff leg deadlifts 3 sets.
Calves - standing claf raises, then either seated calf raises or toe presses ojn leg press machine
Back - chin ups 3 sets, bent over rows (either dumbell or barbell), then one more exercise like t bar rows or close grip pulldowns, deadlifts 3 sets.
Triceps - tricep pushdowns 3 sets, lying tricep press (french press, or I think some call them skull crushers)

I wouldn't worry too much about doing forarms.
Also maybe change to mon - chest tris, tues - back calves, wens off, thurs - shoulders bis, fri - legs calves abs.

Make sure you always warm up properly though.

^^ i like what this guy is saying...

[blazerelf]

Just get rid of that ab/forearm day. No need for that if you're trying to gain weight. it seems your workout would overwork some muscles and disregard others. For example, you have four separate exercises for your chest (a bit much)....then you have just one exercise for your hamstrings (not enough)...

Well chest is divided in thoses 4 sections im hitiing, i cant disegard any can I? Machine leg press works hamstring man, beside leg extension their is no other exercise that focuses hamstring that much, you could do squat but also leg press is a variation.

[usd610]

Well chest is divided in thoses 4 sections im hitiing, i cant disegard any can I? Machine leg press works hamstring man, beside leg extension their is no other exercise that focuses hamstring that much, you could do squat but also leg press is a variation.

Leg press works quads, it secondaries hams depending on foot placement, just as any back exercise secondaries biceps. Leg extensions in no way hit your hams, just quads. I believe you meant to say leg curls, which if your doing them right you shouldnt be using a lot of weight at all. I myself believe SLDLs are much better suited for ham development. You need to do a lot more research. Squats should be a stable in a leg routine. If you want variance switch from back squats to front squats or zerscher squats. Or even just change your foot placement, from conventional to a power squat, hell or you could even do box squats. My point is, JUST SQUAT. Leg press is in no way replacement for squats, it hit the quads in a hole different way. Make sure your getting a full range of motion, knees to chest and really concentrating on squeezing your quads on the way back up.

[usd610]

Well chest is divided in thoses 4 sections im hitiing, i cant disegard any can I?

and by the way the chest is only made up of two muscles, the pectorial major and the pectorial minor.

[blazerelf]

Leg press works quads, it secondaries hams depending on foot placement, just as any back exercise secondaries biceps. Leg extensions in no way hit your hams, just quads. I believe you meant to say leg curls, which if your doing them right you shouldnt be using a lot of weight at all. I myself believe SLDLs are much better suited for ham development. You need to do a lot more research. Squats should be a stable in a leg routine. If you want variance switch from back squats to front squats or zerscher squats. Or even just change your foot placement, from conventional to a power squat, hell or you could even do box squats. My point is, JUST SQUAT. Leg press is in no way replacement for squats, it hit the quads in a hole different way. Make sure your getting a full range of motion, knees to chest and really concentrating on squeezing your quads on the way back up.

Lol i gotted messed up when i said hams i meant quads sLDL was palced just for that same reason, to focus hams and leg extension to focus quads, and leg press to give an finall overall hit to both muscles that was my plan.I guess ill add squats anyways and reduce set to 3.

[|2ogue]

^^ i like what this guy is saying...

Cheers

Forget the leg extentions, at least for mass building. I do a few sets of them 1st to warm up my quads and knee's etc. But you could never lift enough weight in them to build any real muscle. There more of a shaping and detailing exercise only suitable for more advanced people than me or you.
I can see where your getting confused with the chest, as in things you read you'll hear people talking about the upper, outer, lower, and inner chest. This is not really true though. It is just a way of explaining different areas of the 2 muscles. For example flyes are good for the outer chest, but there is no outer chest muscle, only the 2 muscles, lower and upper or major and minor. Flyes work the whole of the chest muscles, but because of the way they are performed they place a lot of stress on the outer regions of the muscle. This is why more advanced bodybuilders will do these more focussed exercises to iron out any slight weak areas they may have. Flyes are a good chest exercise though and should be included in your chest routine with flat bench barbel press, and incline bench press. (you could vary this sometimes by doing dumbel presses).
Hope this helps.