Is this routine getting me max results?

Discussion in 'Fitness & Nutrition' started by Wombats Unlimited, Nov 27, 2005.

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  1. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Hey, been working out for 3 months after an illness that made me drop 70 pounds of muscle/fat. I was 6'2 220, dropped to 155pounds, now im at 170, so about 5 pds a month im gaining, and its clean so its mostly muscle. So I am getting results, but I'd like to know if there's anyway this routine could be improved to get even better/ faster results. I'm not new to fitness, if I get a good routine I'll stick to it and see results. Here's my routine as it is now. Only rule is I'm in the gym mon-thurs only:

    Monday - Chest and Tris

    5 Chest exercises: barbell bench, dumbell bench, dumbell flys, incline bench, pec deck, 3x8 for each exercise

    4 Tri Exercises: overhead tri extension (dumbell), weighted dips, tri machine, cable pulldown 3x8 for each exercise

    Tuesday - Shoulders and Bis


    5 Bi exercises: db curl, preacher curl, hammer curl, concen curl, curl machine 3x8 for each exercise

    5 Shoulder exercises: lateral raises, lateral raise machine, dumbell raises (straight up, dont know what theyre called), 2 other exercises I dont know the name of. 3x8 for each exercise

    Wednesday - Back and Abs


    5 Back exercises: stiff legged deadlifts, shrugs, lat pulldown machine, lower back machine, db flys 3x8 for each exercise

    Abs: ab machine (hate crunches), oblique machine 3x 15 for each, heavy resistance

    Thursday - Legs and Bis (Bis are lagging)

    5 Legs exercises: bent leg deadlifts (light), dumbell squats (hate barbell), dumbell lunges, leg press, calf raises. 3x8 for each exercise

    4 Bi exercises: db curl, preacher curl, hammer curl, curl machine 3x8 for each exercise

    :wavey:
     
  2. quamen

    quamen New Member

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    u have to reset in between or you will do more damage then good
     
  3. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    If you mean rest I do, between every set
     
  4. 94civicEX

    94civicEX New Member

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    Looks like you're overworking your bi's.
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    uhh you seem to have SLDL and a regular DL confused, switch them around on the days
     
  6. shastaisforwinners

    shastaisforwinners OT Supporter

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    Upper Body: 90 sets
    Lower Body: 15 sets

    hmm....
     
  7. MP18

    MP18 New Member

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    If you are looking to maximize your results then I would focus more attention on what you do outside of the gym, the recovery. Concentrate on eating a lot and often and sleeping a lot as well, it will help your nervous system recover as well as assist in the anabolic muscle building stage. Make sure you eat a lot of carbs and protein post workout, within 2 hrs of finishing, and a good deal before you go to bed too, but more protein than carbs at this time (preferrably casien (sp?) protein either through supplemental form or foods such as cottage cheese). Your routine looks pretty hypertrophy oriented, so you need the nutritional building blocks to make the gains you are looking for. You are performing a high workload each day so be careful that you dont overtrain and keep eating a lot. If you see your gains start to stagnate think about cutting your workload back. This is my suggestion anyway.
     
  8. quamen

    quamen New Member

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    no i mean rest between days so the muscles recover. You cant go and lift everyday at the gym from what i read,due to the tissue tearing and not being able to recover.
     
  9. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Ok, all good suggestions, I do eat tons and get lots of sleep. In terms of the upperbody being worked more than the lower, yes it is, I feel I can hit it hard once in the week, whereas the upper body gets hit heavy on back/bi day once a week and the other days just enhance the 'showoff muscles' which are important to me like they are to most of you I'm sure. I stay below 10% bf usually (around 12% when bulking though) so I'm definately more the 'mens health' look than the big powerlifter (although right now im just skinny haha)
     
  10. deadbolt

    deadbolt New Member

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    how about some weighted chin ups and pull ups
     
  11. Mugwump

    Mugwump Guest

    You should generally keep chest days away from shoulder days.

    I would switch Tues and Wed around and do biceps with back.
     
  12. deadbolt

    deadbolt New Member

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    why keep chest from shoulders?
     
  13. Mugwump

    Mugwump Guest

    Synergists...

    Bench press targets Pectoralis Major yet has Anterior Deltoid as a helper muscle.

    Military press targets Anterior Deltoid yet has Pectoralis Major as a helper muscle.

    People who do upperbody after chest day usually do a reverse muscle, like a pull, or back muscle.
     
  14. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    I might try switching Tues and Wed, the reason I had it how it is, is that Tuesday is a really busy day for me so its nice to have a light(er) workout on tuesday.
     
  15. Mugwump

    Mugwump Guest

    I have a similar routine that's 5 days instead of 4 (I'm working on adding abs in there everyday)...

    Jeff’s Routine: Day 1: Pectoralis + Tricep
    Barbell Chest Press
    Barbell Tricep Press
    Barbell Incline Press
    Cable One-Hand Tricep Pushdown
    Cable Fly
    Dumbbell Lying Tricep Extension
    Dumbbell Decline Press



    Jeff’s Routine: Day 2: Trapezius + Bicep
    Hammerstrength Seated Row
    Hammerstrength Curl
    Cable Seated Row
    Cable One-Arm Curl
    Cable Seated One-Arm Row
    Barbell Curl
    Shrug



    Jeff’s Routine: Day 3: Deltoid + Tricep
    Barbell Military Press
    Dumbbell Overhead Tricep Extension
    Hanging Clean
    Cable V-Bar Tricep Pushdown
    Cable Upright Row
    Cable Overhead Tricep Extension
    Cable Face Pull



    Jeff’s Routine: Day 4: Latissimus + Bicep
    Cable Pulldown
    Barbell Preacher Curl
    Cable Uneven Pulldown
    Dumbbell Seated Curl
    Assisted One-Arm Chin-Up
    Dumbbell Hammer Curl
    Chin-Up
    Dead Hang



    Jeff’s Routine: Day 5: Legs
    Squat
    Deadlift
    Leg Press
    High One-Leg Press
    One-Leg Curl
    One-Leg Press + Calf Press
    One-Leg Calf Raise
     
  16. uf20wop

    uf20wop OT Supporter

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    chances are youre not eating as much as you think you are

    www.fitday.com

    log for a day and see where you are

    i was surprised :o
     
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