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  #11  
Old 02-12-2011, 09:11 PM
crashbailey crashbailey is offline
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Quote:
Originally Posted by PistolP1889 View Post
I also found this workout from another user on this site, just wanted to know which one seems more effective.

Monday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Triceps
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8
Dips - 3x15-20

Post workout - 15 Minutes of 15sec sprints/30 sec jog)


----------------------------------


Tuesday(Back & Bi's)
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down (Finish w/ drop set as 5th set) - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)


----------------------------------

Wednesday(legs)
Squat - 3x8
45 Degree Leg Press - 3x8
Leg Extension - 3x8
Stiff Leg Deadlift - 3x8
Leg Curl - 3x8
Standing Calf Raise - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)


----------------------------------


Thursday(Shoulders & Abs)
Shoulders
Seated Dumbbell Press - 3x8
Dumbbell Lateral RaisesRear - 3x8
Rear Delt Machine - 3x8
Shoulder Press Machine - 3x8

Abs
Captain Chair Leg Raises 3X15-20
Ab Bench with Weights 3X15-20


Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------

Friday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Triceps
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8
Dips - 3x15-20

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------

Saturday(Back & Bi's)
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down (Finish w/ drop set as 5th set) - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

---------------------------------------

Sunday - Rest Day
there really isn't that much difference between my workout and this one actually. my 'push' days are technically 'chest and tris, my 'pull' days are 'back and bi's' and well there's leg days.

if anything i would eliminate the shoulder day, and especially the lateral raises. you don't need to isolate your delts with lateral raises yet unless it's for rehabilitation purposes. my shoulder days are incorporated into push and pull days, because any compound upper body exercise recruits some part of the shoulder, like:

any variation of bench press: flat, incline, db, bb, any grip
any variation of shoulder press: overhead, military, arnold, db, bb
any variation of pull down: lat pull-down, pull-ups
any variation of row: db, bb, t-bar, any grip

if you're already working you're shoulders during all of these exercises, there's really no need for a shoulder day. besides, isolating your shoulder in the beginning when it's nice and weak (no offense everybody has crappy shoulders at first) is a fast-track to injury, trust me.

if you're intent on having a shoulder day, i still say stay away from lateral raises for a least 8-12 weeks. and even then, keep it light. most people compromise their form when doing lateral raises, which in turn leads to an injury. injure your shoulder and you can forget training at all for quite awhile. the presses are great tho, i just don't see dedicating a whole day to them when you could incorporate them on back and chest days, and grab and extra rest day!

im a big fan of rest and recovery if you haven't figured it out yet lol.
your muscles are broken down, torn, ripped, and shredded at the gym during intense workouts. it's when you leave that they begin to repair, rebuild, and get bigger. supplying them with the proper nutritional building blocks and an ample amount of rest and sleep is how they successfully grow. that being said, everybody is different. it's all about how much YOUR body can handle.

as for fish oil, overall it's good for your heart, brain, and skin.

the bodybuilding application is the benefits it has on joints.

the polyunsaturates in omega-3 fish oil have significant anti-inflammatory properties. this is to say that fish oil consumption reduces the production of the body's pro-inflammatory compounds.

all it really means is that taking fish oil will keep your joints from getting stiff and achy.

i take a triple strength fish oil pill in the morning which has 900mg omega-3's.
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  #12  
Old 02-14-2011, 05:58 AM
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iron_worker iron_worker is offline
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I agree with your main points ^^^

You DON'T need a shoulder day.

You NEED more rest.

You need less cables this or that, machine this or that. You NEED more good old fashioned barbell lifts.

IW
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  #13  
Old 02-21-2011, 11:55 AM
joey98529 joey98529 is offline
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To put mass on i would train no more than 2-3 times a week,If you train twice a week i would do fullbody and 1 exercise a bodypart.Or if you train 3 times a week try a 3 day split training each bodypart once a week.A good website is Stronglifts for imformation on training for size.
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  #14  
Old 02-22-2011, 06:52 AM
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iron_worker iron_worker is offline
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I disagree with that. 2x a week is pretty low.

A beginner can get away with 3x a week full body. If you want to train 4x or more you're going to have to start splitting up body parts like:

Mon-Upper
Tues- Lower
Wed- Off
Thurs- Upper
Friday- Lower

IW
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