Calling Broly Crew: Workout Tips?

Discussion in 'Fitness & Nutrition' started by HuskiRuski, Jul 1, 2005.

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  1. HuskiRuski

    HuskiRuski Cardinal Fan

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    I've been working out for about 3 weeks after taking a long break (injury related, among other things).

    I'm mostly using freeweights and work out for 1-1.5 hours a day, 6 days a week. In the past 3 weeks i think i've gotten pretty decent results, as i've gained about 5lb of muscle and look a lot more cut than i used to.

    Here is my workout routine as it stands right now:
    3x8 Curls with a bar for biceps
    3x8 Reverse Curls with a bar for forearms
    3x8 Front Raise with dumbells for shoulders
    3x8 Shrugs with dumbells for neck/shoulders
    3x8 Butterfly Press with dumbells for chest
    3x8 Bench Press with dumbells for chest
    3x8 French Press with dumbell for triceps
    3x8 Lateral Row with cable for Upper Back
    3x40 Crunches for Abs
    3x20 "Back Crunches" with dumbell (http://tinyurl.com/9ahpn) for Lower Back
    3x20 Lunges with dumbells for Quads/Hamstrings
    3x12 Calf Raises for Calves

    Is there anything that you guys suggest i should either add or remove from my workout for more results? Am i doing a good number of reps? Is 6 days a week to often for working out?

    Thanks.
     
  2. PorscheRacer

    PorscheRacer You see this? It means not welcome

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    What days do you do what?
     
  3. HuskiRuski

    HuskiRuski Cardinal Fan

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    same routine every day.
     
  4. NickStam

    NickStam Buy Low, Sell High

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    How the hell do you think you gained 5lb of muscle?
     
  5. HuskiRuski

    HuskiRuski Cardinal Fan

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    because i weigh 5lb more than i did 3 weeks ago, and i look more fit than i did, so it isn't fat.
     
  6. Baited

    Baited Fur Ballin OT Supporter

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    holy shit that routine is awesome! i wish i found it before i started some shitty routine that actually included legs and breaks.
     
  7. Fabian

    Fabian Active Member

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    I could be wrong....but I don't think doing that same routine every day is the best idea. You need to split up you're body parts.
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    Doing the same routine Monday - Friday is not the best idea. However, you do not need to spit your body up into parts. Training each body part once a week is just not optimal for pretty much anyone, with the exception of MAYBE pro bodybuilders on AAS. Many studies show protein synthesis returns to normal within 48 hours of training a muscle, so why would you want to wait a full week to train it again? The key is manipulating volume and intensity.
     
  9. HuskiRuski

    HuskiRuski Cardinal Fan

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    I didn't post the routine to brag....I posted it to get tips. thanks.

    Can you briefly tell me the best way i can split up the exercises?
     
  10. incubimmer

    incubimmer New Member

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    if you want a 48 hour break in between working each body part then work upper body 1 day, middle the next day and legs the 3rd or switch it up. then start over.
     
  11. Fabian

    Fabian Active Member

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    This is different for everybody and the splits change after a few months to keep the body from getting too comfortable. Right now I do

    Wed - Bis and chest
    Thu - back
    Fri - Legs and abs
    Sat - Tri's and chest
    Sun - Bis and shoulders

    I'm no expert :hsd:
     
  12. chizzle

    chizzle New Member

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    This is my split...

    Sun - extended cardio session
    Mon - chest, shoulders, triceps
    Tues - legs, back, biceps
    Wed - break
    Thur - chest, shoulders, triceps
    Fri - legs, back, biceps
    Sat - break

    With a little bit of abs thrown in the work-out days.
     
  13. shastaisforwinners

    shastaisforwinners OT Supporter

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    so you work one of the smallest muscle groups 3x a week (twice directly, once indirectly), but only hit the major muscles once a week? :hsugh:
     
  14. Fabian

    Fabian Active Member

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    Like I said, I mix it up. I feel right now my bi's arent in proportion to the rest of my upper body.

    I only do abs once a week if that because they are always shredded, so I concentrate less on them. My shoulders make my bis look too small (they ARE small), I just mix it up, thats all. I was doing back twice a week up until 3 weeks ago.
     
  15. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    so working them out 3x a week will catch them up..............................................................................................................................................................................................................
     
  16. Fabian

    Fabian Active Member

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    Seems to be helping. It's not your body, but I'm glad you know it better than I do :hsugh:
     
  17. pt

    pt New Member

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    For starters...

    Read stickies
    Post your primary goal
    Deadlifts
    Squats
    Bench (including Incline and Decline)
     
  18. chizzle

    chizzle New Member

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    Small tip: Focus on your form before you start loading up those plates.
     
  19. HuskiRuski

    HuskiRuski Cardinal Fan

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    I've worked out with some guys i know who have been doing it for 3-4 years and are pretty huge. they've told me there's nothing wrong with my form.

    thanks for all the suggestions guys. you're a great help.

    Primary Goal: Get Bigger (I'd like to gain 10-15 pounds from my current 140 by September).

    How does this weekly routine sound:
    Monday: Chest, Back, Abs
    Tuesday: Biceps, Triceps, Shoulders
    Wednesday: Legs, Abs
    Thursday: Biceps, Triceps, Shoulders
    Friday: Chest, Back, Legs
    Saturday: -Break-
    Sunday: Legs, Biceps, Triceps, Shoulders

    How much time a day should I be spending working out? An hour per day?
     
  20. grampositivecocci

    grampositivecocci New Member

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    go with something more conventional
     
  21. nubian

    nubian Active Member

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    wtf?
    my legs and back are my 2 longest workouts
     
  22. Fabian

    Fabian Active Member

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    Thats why I only work them once a week myself. Puts a lot of strain on me. Especially leg day :noes:
     
  23. chizzle

    chizzle New Member

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    I never said my workouts were short...2 hours minimum spent at the gym. But it's the same with my other workout day too.
     
  24. chizzle

    chizzle New Member

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  25. grampositivecocci

    grampositivecocci New Member

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    no its not why you have stress fractures. fabian is just a pussy, I work them 3 times a week. Why would you only train your biggest muscle groups once a week? but your smallest more than once.

    The running is your most likely cause.
     
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