Is my workout effective?

**jmp51483** · 05-17-2004, 02:02 PM

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.

**onebadgixxer** · 05-17-2004, 02:17 PM

can you break the workout down more, like day 1...day 2...also your age, years lifting, bodyweight and height

**jmp51483** · 05-17-2004, 02:24 PM

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....

**onebadgixxer** · 05-17-2004, 02:32 PM

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

**jmp51483** · 05-17-2004, 02:38 PM

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??

LM1332 · 05-17-2004, 02:38 PM

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?

**jmp51483** · 05-17-2004, 02:42 PM

yea true.. I was actually thinking about doing that.

**Surferboy** · 05-17-2004, 03:44 PM

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!