Help in my routine

[Diablo0125]

Well i've been working out for a wihle now and i just been basically teaching myself. Problem is i think my workouts may be too long (usually taking 3-3 1/2 hours) and its been a slow gaining process for muscle building. Heres the routine:

Bench:
2 sets/ 8 reps/ 245lbs
2 sets/ 6 reps/ 255lbs
2 sets/ 4 reps/ 265lbs
2 sets/ 2 reps/ 275lbs

Close grip bench:
2 sets/ 8 reps/ 170lbs
2 sets/ 6 reps/ 180lbs
2 sets/ 4 reps/ 190lbs
2 sets/ 2 reps/ 200lbs

Shoulder Shrugs:
5 sets/ 25 reps/ 106lbs

Butterflys:
2 sets/ 20 reps/ 160lbs
2 sets/ 15 reps/ 170lbs
2 sets/ 13 reps/ 175lbs

Incline Bench:
2 set/ 10 reps/ 180lbs
2 set/ 8 reps/ 190lbs
2 set/ 6 reps/ 200lbs
2 set/ 4 reps/ 210lbs

Shoulder rasies:
3 sets/ 11 reps/ 106lbs

Military press:
2 sets/ 8 reps/ 106lbs

Rows:
2 sets/ 30-40 reps/ 70lbs
2 sets/ 20-30 reps/ 80lbs

Curls:
2 sets/ 22 reps/ 90lbs
2 sets/ 19 reps/ 100lbs
2 sets/ 16 reps/ 110lbs
2 sets/ 13 reps/ 120lbs

Yes it seems extensive and i do have the time to do it all but im starting to think its not worth it...i do this everyother day and i do my lower body on the days i don't like along with cardio. I do eat pretty good and take protein supplements for some help. Im just not sure if this is a correct routine for me. Any help is appreciated

[BG5150]

I think it's way too much. Since you are going to the gym several times a week anyway, break up the routine and do no more than 2 body parts in a session.

There are a bunch of routines listed in a sticky at the top of this forum. (I just started the Max-OT--soft of--routine myself).

Also, as for not seeing many results, you say you are eating "pretty good" but are you eating enough?

and i do my lower body on the days i don't like along with cardio

What does that mean, and what are you doing for the lower body. Squats I hope!

I only see one back exercise. And no abs? Need those, too.

Let us know a little bit more about you: age, weight, goals, etc.

[Darkhorse]

Here's what I know for a fact...IMO of course...Through trial and error.

I find it way more productive to stick with the same rep range and weight for each workout. This is so you can keep track of the weight you use and try to increase it every workout. I found that when I grow muscle, it's because I increased the weights used from workout to workout. (mechanical overload.) For instance, when everyone first starts lifting, they make the biggest mass increases in their lives. Why is that? Because they also made the biggest strength increases too. There's two kinds of people at my gym. There's those that lift the same weights the same way with the same reps day in day out. (example: flat bench-185x12, 205x8, 215x6, 215x6, 225x4 every single workout) Those are the ones that stay the exact same size. The other half in the gym slowly increase their weights used and alternate between rep ranges every few weeks. (periodization) They get bigger and bigger. So, yes I think you're doing too much. Try lowering the volume, keeping the rep ranges the same (2-3 weeks 4-6, 2 weeks 6-8, 2 weeks 8-10, ect. then take a week off and start over again.)

70% is diet
20% is lifting weights/recovery days
10% is mental
--------------------------
100% mass :cool:

[Dr X]

Is that your routine for 1 day? First of all that is way to much and if that's all your doing it's all wrong. Also how can you possibly spend 3 hrs on that unless you spent half your time BSing. Throw me a bone here. Do you do anything else. You shouldn't be working out over an hour at a time. I'll give you a little extra for abs. So for clarity is this really it?

[verbatimreturned]

i agree with everyone else this is just way to much to be doing in one day

[Diablo0125]

Well it does seem alot and breaks between sets are only 30 secs to a min so time does fly but somehow it equals out to 3 hours consequetively....as for stats im 17 yrs old 5'10" 155lbs. Yeah for my lower body its not as exensive only do calf-raises, leg extensions and other simple exercies and as for abs days i don't lift i do about 3000 crunches lol....takes an hour but i do it i just got the time. I try not to eat a whole lot during the day since im trying to loose a little body fat in some areas but other than that im pretty lean and toned, but im trying to get bigger gradually.

[verbatimreturned]

3000 crunches :eek: sounds like fun?

[Dr X]

Originally Posted by Diablo0125

Well it does seem alot and breaks between sets are only 30 secs to a min so time does fly but somehow it equals out to 3 hours consequetively....as for stats im 17 yrs old 5'10" 155lbs. Yeah for my lower body its not as exensive only do calf-raises, leg extensions and other simple exercies and as for abs days i don't lift i do about 3000 crunches lol....takes an hour but i do it i just got the time. I try not to eat a whole lot during the day since im trying to loose a little body fat in some areas but other than that im pretty lean and toned, but im trying to get bigger gradually.

Not eating is the worst thing you can do to lose fat. You need to eat more and eat more fat. You are just starving yourself and will never grow. You need to fix your routine and diet.

[Diablo0125]

Its not that i don't eat alot...i just try to eat small portions very often through out the day...plus since im small frame its easy for me to gain fat in areas i don't want such as my lower stomach and thats always a pain

[WantingMuscle7]

Oh ok well then eating say 6 small to medium size meals are better than 3 large.