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that doesn't tell us anything....except show an ad for a shitty book

straight up, your gym only has a set of dumbbells and a smith machine?

forget this thread. get a new gym.

^^That's a quote from the other thread and below is a quote from this thread.

The reason why I asked how long the 3 day split lasted was because I had a feeling it wasn't very long and thats why the results weren't there. One month is nothing.

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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man i would say give ur muscles a break. work out every other day

Take everything you're doing and do the opposite. Here is what you're doing and what you *should* be doing.

Extreme killer death volume => Reasonable/manageable volume with adequate recovery

Machines => Free Weights

1 month => 6 months/1yr

Super isolation => Compound exercises

Shitty gym => Good gym (see "machines")

Body Part workout each day => Full body or upper/lower split 3-4x/week

Not researching the tons of info on this website first => Researching the tons of info on this website first

That is my advice.


Oh ya one more thing... The reason you ask for "advice" is because you think that someone probably knows more than you about a subject. Therefore, its generally wise to take that advice and not just ignore it because "its not somethign I want to do." That defeats the purpose of a message board. Otherwise, we wouldn't need a reply button...

Ok, thats enough.

IW

Not bad, it's always good to build your own.

This is a lot of volume,I would cut back to 6-9 sets per bodyparts.How about training 1 day on 1 day off on this routine,
Day1 -back,biceps.
Day2-Chest,triceps.
Day3-Legs,abs.
Dat4-Shoulders.

nice one..thanks...

HAHA!

Your gym doesn't have 1 single barbell? I would surely get my money back and find a new gym.

I have not taken the time to read every reply, but here goes:

If you are a genetically typical, natural trainee, that routine sucks. Five days a week? Try a 3 day a week routine emphasizing compound lifts (squat, deadlift, etc).

I'd stay away from the smith machine. Find a gym with some barbells. If you can't find one you may want to consider getting on craiglist and buying one. You'd be better off doing deadlifts and military press with your own barbell in a garage than trying to gain weight with a smith machine.

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Kevin

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