Just wondering?
 

I am 17 and workout 5 times a week and i drink protien and weight gainer shakes.I just wanted to tell you my routine, so you can tell me if i am doing anything wrong.I drink my weight gainer every morning.

mon: upper body
tue: legs/abs
wed: upper body
thu: legs/abs
fri: upper body
sat: off
sun: off

I drink my protien shake after every work out.It works for me just wondering what everyone else thinks.

When you say upper body does that mean your doing ALL your upper body on those days (bis,tris, chest, shoulders, and back)? Hopefully I'm just reading too much into it as that wouldn't be very effective. Let us know more specifically what muscles you are doing each day and maybe the exercises so we can give you some feedback.

Taking the protein shake right after working out is very important, so your doing that part right. Do you use a simple carb like dextrose (corn sugar) or malodextrin in your shakes? If not you should start doing so as it will replenish the glycogen lost during workouts and help the protein absorption. The ratio should be 2g carbs to 1g protein in the PWO shake. Dextrose is really cheap since its just corn sugar so you definately should consider it, not to mention it will sweeten up your shakes.

My routine is:

Benchpress 80lb-3 sets of 12
curls 50lb- 3 sets of 12
clean and press front 50lb- 3 sets of 13
clean and press back 50lb- 3 sets of 12
upright rows 50lb- 3 sets of 13
tricep press 65lb- 3 sets of 13
wrist curls DB 20lb- 3 sets of 15
more triceps 30lb- 3 sets of 12 (dont know what it's called)
Dumbell Curls 25lb - 3 sets of 12
sit-ups - 2 sets of 55

Why do you think it wouldnt be effective?

I was saying it would be ineffective if you were doing ALL your upperbody on the same day (all your upper body muscle groups) because you would be exhausting yourself and spending too much time in the gym. But from your reply I am guessing you got them split up between your upper body days which is what I meant. Thats just the way I read your original post.

What are your goals? Do you want strength, size, definition? I noticed most of your sets contain 12 reps, if you want to increase size and strength you should consider upping the weight and lowering the reps. If you can do 12 reps, you can definately do 8 of a higher weight.

Others can chime in when we get what your goals are which will allow us to give feedback on if your routine.

Well, i want to be strong, and big. I weigh about 155 or so now if that helps. I want to be cut and it be known by others.

I do my upper boddy routine three days a week as i showed you earlier. meaning to do my entire upper bodie three days a week and do my legs two days a week. It only takes me a hour to get through my routine and i dont really get tired during it anymore.

Alright i'll just work that side harder with a DB until it evens out. Another thing i wanted to mention is i am changing my routine. I have been looking around and it seems i have been doing it wrong. I have been doing my entire upper body at once.It seems i should do like shoulders/back one day and chest/arm the next(right?). I was wondering what combinations would be best? Like, mon:chest/arms or chest/back. My routine is:

mon:upper body/abs
tue:legs/abs
wed:upper body/abs
thu:legs/abs
fri:upper body/abs
sat:off
sun:off

So if you guys could help fill in my routine?

I came up with a routine...

mon: chest/back/abs
tue: legs/abs
wed: biceps/triceps/abs
thu: legs/abs
fri: shoulders/chest/abs
sat: off
sun: off

Is that a good routine that will gain me muscle and strength? Not to mention I take wieght gainer and protien shakes.

You don't want to work large muscle groups together ex. chest back. So i would do it like this:
Chest/Tris
Back/Bis
Legs/Shoulders

OR

Chest
Back
Legs
Shoulders
Arms
if you want to go 5 days a week.

Keep the reps pretty low i usually go 6-8 some people go 4-6.

Maybe it's just me, but legs and shoulders are major bodyparts. I also have to say that if you are looking for mass/strength, I recommend hitting a push/pull in the same day. This way, your triceps/biceps are fresh to blast with maximum poundage. Doing triceps on a chest day, will have you more than likely doing a isolation exercise and leaving the gym. By doing your second muscles on a seperate day altogether, you actually work them more.
Chest-indirect triceps workout
shoulders-indirect triceps workout
Triceps-allows you maximum poundage

back-indirect biceps workout
biceps-allows you maximum poundage

Bearing this in mind:
day 1-chest/biceps
day 2-legs
day 3-rest
day 4-back/traps
day 5-shoulders/triceps
day 6-rest
day 7-either rest or day 1.

Personally, I prefer hitting each muscle on it's own day so I can give them the attention they need with enough recovery. Check out both my journals. I've done it both ways.

How about this routine...

mon:Chest/Biceps
tue: Legs/Abs
wed:Shoulder/Triceps
thu: Legs/Back/Abs
fri: Chest/Biceps/Abs
sat: Off
sun: Off

My Exersices..

Chest:Bench Press Biceps:BB Curls
Incline Bench press DB Curls
DB Flys Upright Rows
DB Press

Shoulder:Clean&Press Triceps:Lying Tricep Press
DB Laterals Above Head Tricep Press
Upright Rows Triceps Press


Back:Bent Over Rows Legs:Leg Curls
One Arm Rows Leg Extensions
Upright Rows Calfe Raises

I will be doing 3 reps each and I will do about 8-10 for each.

How is that? I got a question too. I broke my hand and I have a cast on. When I take it off,should I use little weight with high reps or should i go full swing and use heavy weight with lower reps?

Personally I think it's a mess. Since you are going to get your cast off, I wouldn't advise you go heavy whatsoever until both you and your doctor feel it's ready. Bearing that in mind, the 8-10 rep range is fine for now.

1.You are working your chest, biceps, and legs twice a week while your shoulders, triceps, and back only get some love once?
2.I really don't understand what you wrote down for specific exercises so it's hard to comment. I see you got upright rows on your chest/biceps day, why?? Upright rows are meant for your traps with a small emphasis on your front deltoids. Matter of fact, why are you doing upright rows every day?3.Why would you do barbell bench press, then at the end of your workout do db presses?? Pick one or the other.
4.On your shoulder day, you work the front and medial heads (front, side) but why not work the rear delt?
5.Back day, you have all the rows down pat, but nowhere in there are you working your lats. Upper or lower. Lats are a very major portion of a decent back.
6.Legs, you have leg curls and extentions, but no squatting at all? Even if you decide to use a machine, it's still better than nothing. It will also help you add strength to your clean and presses. Also, I know this from experience...Doing back/legs on the same day will not happen, trust me.

Honestly, I posted a sticky on how to work specific muscles. I strongly advise you to look through it. You need to balance your workout better, from the exercise choices you picked, to the groupings you picked per day. My last post to you had a very good schedule for you. You are trying to workout too much too fast in a week's time. I know I told you Chest/Biceps, Shoulders/Triceps and it's sound advice, but working out half your body once and the rest twice a week noone told you to do. I want to help, though, and that's why this is a lengthy post.

I've got one i think wil work..

mon:Chest/Biceps
tue: Legs/Abs
wed:Shoulder/Triceps/Back
thu: Legs/Abs
fri: Chest/Biceps
sat: Legs/Abs
sun: Off

That way, When I work my upper body it will get a day rest while I work on my legs and i am doing legs three times a week too.Now to answer some of your questions... I've got a bodybuilding book and it says that upright rows workout the trapezius,upper back, and the bicep. Thats why i work it for the shoulder,bicep,and the back. Some shoulder exercises help the tricep, benchpress also helps out the tricep too. My book says that one-arm rows work the upper back,particularly the lats. squats hurt my knees and my back so I dont do those.

What is the name of the book?! First, upright rows puts 90% of its emphasis on the front delt and traps. If you want to work your upper back, then you could do the upright rows widegrip, but it won't be as effective as rows. You could say about 10% of it work your biceps indirectly :D
When you workout, you should only pick exercises that DIRECTLY work that particular muscle. Otherwise, I can guarantee no growth. One-arm rows work the lats, sure, but not half as good as lat pulldowns or pullups do. Again, if I was to drop my pullups/pulldowns and just do one arm rows, my wings will disappear. :cool: According to "the books" train of thought, you could also say that bench presses should be done on shoulder day because it works the deltoids! Or reverse grip pulldowns should be on biceps day because it works the biceps (no matter how indirectly).

If you want mass/strength, disregard what I tried to say to help. I left my credentials in the journal section if your not sure about my advice... :cool:

Just to let you know I dont go to any gym. I only have a BenchPress Bech with the leg shit, Dumbells, and a punching bag so thats what i have to work with.I've got one i think wil work..

mon:Chest/Biceps/Triceps
tue: Legs/Abs
wed:Shoulder/Triceps/Back
thu: Legs/Abs
fri: Chest/Biceps/Shoulders
sat: Legs/Abs
sun: Off

That way, When I work my upper body it will get a day rest while I work on my legs.Some shoulder exercises I do also help the back so I am working the back alittle bit more then you think.Also do you know any more workouts that work the bicep (indirectly,with what i got)?

Some shoulder exercises I do also help the back so I am working the back alittle bit more then you think.[/QUOTE]
I guess. All I'm trying to get at is the best way to spur muscle growth is through direct stimulation. Trying to work specific muscles indirectly just won't work, at all. Does your home gym have some type of pullup bar? If not they are easy to make or install. Pullups and barbell rows are all you really need for a decent back. As for your biceps, the best exercises are any type of curls, no pulling movements such as upright rows, ect. Barbell curls, dumbbell curls, hammer curls, reverse grip curls, ect. If you get a chance, I strongly recommend looking at the sticky. It entails all the best "direct" stimulation exercises for growth. Hope it helps, that's why I made it... :)

Alright, I will only do workouts on the specific muscle I am working on. But I am going to try my new Routine for a while to see if i get results. Do you thing doing 4 sets of like 8 is to much? I dont have a home gym it's just a bech with the leg piece and the thing to hold up the BB for benchpressing.

That's sounds good. Try different things. Since you don't have access to any other gym equipment, maybe you should try the GVT (german volume training). That is 10 sets of 10 reps with 1.5 minute rest in between sets. This way you can get the most out of what you have. Another good program is the OVT (optimized volume training). I posted it in this forum. I say these two programs because you don't have a whole lot of equipment to use. You don't need alot of weight to do the programs either. Plus, they are both proven effective.

At your age you should be able to do Dave's See food diet (eat everything u see, no roaches or cats or rats) and u should be able to come out being a 250 pound mofo by the time u r 25. I wish I had started working out at your age.