Quote:
Originally Posted by RileyMartin
Day 1: Chest, Shoulders Triceps
Day 2: Legs
Day 3: Biceps & Back
Day 4: Rest
Then back to day 1 and repeat.
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6 days a week is way too much. You could get away doing this workout mon, wed, fri. Get rid of that repeat and put a rest day between workouts.
Quote:
Originally Posted by RileyMartin
Here are some sample workouts:
Chest, shoulders, triceps:
*******************
BENCH PRESS - Sometimes I do four sets
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225lbs. - 6 reps
200lbs. - 8 reps
185lbs. - 8 reps
INCLINE BENCH PRESS - Sometimes I do four sets
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135lbs. - 9 reps
135lbs. - 6 reps
100lbs. - 12 reps
MILITARY PRESS
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100lbs. - 8 reps
100lbs. - 7 reps
85lbs. - 10 reps
DUMBELL LAT RAISES
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10lbs. - 12 reps
10lbs. - 10 reps
10lbs. - 11 reps
BENT OVER DUMBELL LAT RAISES
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5lbs. - 16 reps
5lbs. - 16 reps
DUMBELL SHOULDER SHRUGS
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25lbs. - 30 reps
25lbs. - 25 reps
LEGS
****
SQUATS
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185lbs. - 10 reps
185lbs. - 10 reps
185lbs. - 10 reps
LEG EXTENSIONS
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25lbs. - 10 reps
25lbs. - 12 reps
25lbs. - 10 reps
LYING LEG CURLS
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25lbs. - 20 reps
35lbs. - 16 reps
45lbs. - 12 reps
Biceps & Back
**********
BARBELL CURLS
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75lbs. - 12 reps
95lbs. - 2 reps
85lbs. - 5 reps
75lbs. - 7 reps
DUMBELL CURLS
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25lbs. - 10 reps
25lbs. - 10 reps
DUMBELL HAMMER CURLS
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25lbs. - 12 reps
25lbs. - 8 reps
LAT PULLDOWNS
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90lbs. - 13 reps
100lbs. - 6 reps
80lbs. - 12 reps
80lbs. - 16 reps
BENT OVER BARBELL ROWS
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95lbs. - 13 reps
95lbs. - 12 reps
95lbs. - 12 reps
.
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Everything looked not bad until Bicep and Back day. 3 bicep exercises before you even remotely hit your back. It should be the other way around. Plus your intensity is all over the map, BB Curls went from 12 reps to a 2 rep max, back to 5 reps and then 7 reps using the weight from set 1. I would suggest you use a weight that increases your intensity as your sets increase (ie. lowest reps and heaviest weight are done as last set in the exercies).
I'm also curious as to why Biceps get so much attention, yet triceps have nothing specific in here.
Quote:
Originally Posted by RileyMartin
I usually do all my sets to failure and I'm not sure if that's right. I often start out doing the heaviest weights for my first set and then lower them to keep the reps up. Sometimes I just keep the weight constant for a constant number of reps to get a good burn/pump. Other times I'll increase the weight for set #2 and then decrease it for set #3. Not sure if any of that is good or not or if I should just be doing it one way. I read about progressively increasing the weights per set but if I do that would I still do each set to failure or would I stop a few reps short of failure so I would still be able to lift a heavier weight with the next set and get a good number of reps? From what I read it seems a 'good' number of reps is 8 with one or two 'finishing' sets of around 12 to 20 reps to get a pump. Is that correct?
I started to doing regular deadlifts as part of my back workout however I really felt it in my legs so I stopped because it felt more like a leg exercise rather than a back exercise. I didn't want to do straight leg deadlifts because they sounded like they were bad for the back. I thought about adding the regular deadlifts to my leg routine but thought it might interfere with recovery from my biceps & back routine since it works the back as well.
I'd really appreciate any help that anyone can provide as I would like to put an end to any mistakes I am making sooner rather than later. Thanks.
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I answered some of this earlier because I was posting my thoughts as I went along.
Training to failure on all exercises is not a good idea at all, especially since you're going 6 times a week. You're going to burnout or stall in no time. You should also keep about 1-2 reps 'in the tank' for each set. Meaning that you should be able to do 6 reps for a 5 rep set.
A good piece of advice is to ignore how you feel during the workout. Just because you feel a good pump or a good burn it doesn't necessarily mean you created an environment for maximum muscle growth. It is a useful tool but it should not be used to gauge the effectiveness of your workout. With that in mind, the idea of a 'kill set' or a couple sets of 12-20 reps is not a good idea. IMO it is a rediculous idea if you're trying to bulk up.
I would definitely put deadlifts in your routine. They're a great exercise for the whole body. Keep your reps under 8 though, prefereably around 3-6. You should be feeling them in your legs, afterall you're driving the weight up with your legs as well as your back. IME when people starting out say they feel them all in their back it means that their legs and hips are not in synch and their back is rounded. Make sure that everything is in the right position when you reach the top and bottom of the movement. When you're legs stop moving everything else should as well, its a very fluid movement.
I know my response is fairly lengthy but I hope I addressed everything. I'm sure someone else may catch something I've missed. It's also a bit chaotic since I was thinking of so many things to say all at once.
I'm also guessing some of the articles you read were from a muscle mag...Don't use those as your bible.