My workout-good for muscle building?

TheCandystripes

Monday

Flat Dumbell Press (Warm up: 1x15) 12-12-10
Lateral Raises 15-12-12-Failure
Lat Pulldown 3x8
Barbell Curl 3x10
Arm extensions 3x10
Sit ups 2x12
Wide stance leg press 3x10
Calve Raise 4x8

Wednesday
Narrow Stance Leg Press 3x10
Calve Raise 4x8
Bent over Barbell Row 3x8
Sit ups 2x12
Dumbell Press 10-10-10
Incline Dumbell Press 12-10-10
Seated Dumbell Curls 3x10
French Press 3x10

Friday
Seated Cable Row 4x10
Cable Fly/Dumbell Flys(alternate incline and flat) 3x12
Squats 3x8
Dips 3xfailure
Hammer Curls 3x10
Calve Raise 4x8
W Press 4x10
Sit up 2x12

*I superset Calve raises with leg press by the way to speed up time and sometimes s/w biceps with triceps.

podge57

If you eat enough of the right food you will build muscle

The routine doesn't really make any sense to me, theres no structure to it

Do you use the same weights all the time?
There is also a serious lack of hamstring and lower back work

TheCandystripes

:rolleyes:

Wide stance leg press works hams and this is quite clearly a full body workout.

TheCandystripes

wide stance leg press works hams and this is quite clearly a 3 day full body workout. and bent over barbell rows work lower back aso does cable row.

bigstar

wide stance leg press doesnt directly work hams, the same with rows and lower back. your doing leg press twice and squats once without directly hitting your hams. thats what hes saying. you asked for opinions.

yes its full body but the order of your exercises dont make much sense, to me anyway.

its not bad but its not great either.

Inspector Coptoor

you asked for advice on the programme, and yet when someone knowledgable points out an area you might need to address, you maintain there is, in fact, nothing wrong with the programme.

why ask for help if you're not going to take it?

I would echo podge's concerns about the lack of DIRECT hamstring work.
you could look at including some good mornings or stiff legged deadlifts for hamstrings and some back extensions and deadlifts for lower back.

you could replace the leg press on one of the days for squats.

just a thought

SamMcLoughlin

You're using alot of machines when you could get better gains out of free weights. Unless you're already pretty big, you probably aren't getting much benefit out of your iso movements, also there's not much structure there, you just seem to hop around the muscles you want to target.

In short - more compounds, more structure.

Transform

overkill on the whole program - strip it back a bit and focus on the basics more

You have to ask questoins when ANYONE has lateral raises as the second exercise in their program.

Eat more and train hard - all the best

Colm_OReilly

Agree with Transform, stick to Deadlifts, Squats, Press, Bench, Pull Ups, Dips, Snatch/Clean & Jerks.

Too many people busy up their routine when fewer, simpler exercises would work better.

SHOGUN1FAN

If your looking to build muscle do more sets, try do about 5 or 6 and also lower the reps and up the weight try do a weight were you can only manage to lift between 6 and 8 reps, but no less than 6!! i would also say focus on 2 muscle groups a day like chest and triceps, back and biceps, shoulders and core, (real core work) planks etc, and then dedicate a day to legs, compound exercises are the key they work more than one muscle group.

MONDAY: 5-6 sets 6-8 reps
Bench Press
Incline Press
Dumbbell flys
Tricep Dips - using body weight
Tricep extension (skull crusher)
Tricep Kick Back

I do 3 sets of 10-15 reps but thats for muscle endurance and basically getting cut its not for bulking up.

I know this from experience and im also studying to be a fitness instructor and personal trainer. This is just a quick reply if you want more info let me know.

TheCandystripes

i dont like kick backs i think tricep extensions are better for size just mo.

prob is im doin lc so i dont have much time just got gym 3 days a week but i like this workout. thanks man

SHOGUN1FAN

no problem, everyone is different so the key is findin out what your body responds to it'll take time but will be worth it, so just mix it up every 3 to 4 weeks and you'll be fine. best of luck with it

TheCandystripes

fanks

WHIP IT!

Not to highjack the thread, but SHOGUN suggests inplementing a "core workout" into the routine. Could anyone suggest or give an example of a good core workout?

Thanks

Also, for what it's worth, I would also strip this programme down and make it more basic. I am no expert at any of this AT ALL, but I know what works for me after alot of trial and error. I hate to see the Instructors in my gym giving new members these piddly little programmes that involved 300 different tiny movements on the various machines.

I'm thinkin ye know what - give em the big three and tell em to come back in six months and maybe it might be time to start getting technical.

Someone put it perfectly here one day:

"If I want to get stronger here's what to do: One day a week - lift something heavy (squat), One day a week - push something heavy (bench) and one day a week - pull something heavy (DL) and I will get stronger..."

SamMcLoughlin

TheCandystripes wrote: »

i dont like kick backs i think tricep extensions are better for size just mo.

prob is im doin lc so i dont have much time just got gym 3 days a week but i like this workout. thanks man

Three days is plently, also, I did the leaving last year, I still managed to find time for 5 trips to the gym a week, a band, a girlfriend and 13 hour days in school. You just need to plan.

If you only have 3 days though, try Joe deFranco's Westside for skinny bastards program.

Adrock-aka

TheCandystripes wrote: »

i dont like kick backs i think tricep extensions are better for size just mo.

A good mix of maybe 2-4 exercises for any particular muscle group will yield better size and definition than one particular exercise that you think does.

For definition 3-4 sets with 7- 10 reps would be best.
For strength lift more weight with less reps.

You could also hit your abs much harder. Crunches instead of sit ups would be better. Also your obliques and lower abs exercises arent mentioned. 3 x fail would also be better than 2 x 12 anything. You have to feel a familiar lactic acidy burn to know youre going to build muscle.

I dont see any warm up/ cardio so I assume you'd be doing those things anyway.

Very rough guide to consolodating your efforts and making better gains - 3 or 4 sets of different exercises for each muscle group;

Monday - Chest & Triceps & Abs

Wednesday - Legs & Back

Thursday - Shoulder & Biceps & Abs

Best of luck

LittleRux

Adrock-aka wrote: »

A good mix of maybe 2-4 exercises for any particular muscle group will yield better size and definition than one particular exercise that you think does.

For definition 3-4 sets with 7- 10 reps would be best.
For strength lift more weight with less reps.

You could also hit your abs much harder. Crunches instead of sit ups would be better. Also your obliques and lower abs exercises arent mentioned. 3 x fail would also be better than 2 x 12 anything. You have to feel a familiar lactic acidy burn to know youre going to build muscle.

I dont see any warm up/ cardio so I assume you'd be doing those things anyway.

Very rough guide to consolodating your efforts and making better gains - 3 or 4 sets of different exercises for each muscle group;

Monday - Chest & Triceps & Abs

Wednesday - Legs & Back

Thursday - Shoulder & Biceps & Abs

Best of luck

Sounds like you're pretty ripped there budzer. Your missus must be pretty lucky to get to see those abs and gluts!

Tico

Its not a bad program,if you know what you're doing like you say then I presume you've found out exercises that work best for you and that you like which is a great start, the only thing to really change is the order, its best to do the big muscle groups first such as legs and back, if for instance you start with smaller muscle groups and push yourself you'll use up energy that would be best used on the bigger muscles. If your pushing yourself enough to really build muscle then realistically you shouldn't physically be able to train a muscle group more then once a week but if you're just starting off then your program is fine for the first three or four weeks anyway. So that being the case and using the exercises you like your program would look like this...

Monday

Wide stance leg press 12, 10, 8
Lat Pulldown 12, 10, 8
Flat Dumbell Press 12, 10, 8
Arm extensions 12, 10, 8
Calve Raise 4x 20-25 (Calves respond better to higher reps then other muscles and you'll get a better burn, it's hard to fatigue them cause they are used to always being used for balancing walking running etc)
Lateral Raises 12, 10, 8
Barbell Curl 12, 10, 8
Sit ups 4 x Failure


Wednesday

Narrow Stance Leg Press 12, 10, 8
Bent over Barbell Row 12, 10, 8
Incline Dumbell Press 12, 10, 8
French Press 12, 10, 8
Calve Raise 4x20-25
Dumbell Press 12, 10, 8
Seated Dumbell Curls 12, 10, 8
Sit ups 4xFailure


Friday

Squats 12, 10, 8
Seated Cable Row 12, 10, 8
Cable Fly/Dumbell Flys(alternate incline and flat) 12, 10, 8
Dips 3xfailure
Calve Raise 4x20-25
Upright Rows 12, 10, 8
Hammer Curls 12, 10, 8
Sit up 4x Failure

Mellor

This thread is from last year, he is probably in college and after hitting the beer dropping the gym.

Tico

Fair Point well made Mellor