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
wed: upper body
fri: upper body
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:
So if you guys could help fill in my routine?
I came up with a routine...
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:
if you want to go 5 days a week.
Keep the reps pretty low i usually go 6-8 some people go 4-6.
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 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.
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