Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Ace Of IronDiamonds on January 02, 2008, 09:25:24 PM
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Monday---off
Tuesday--Dumbell curls x4
Barbell curls x3
Rope cable pulls x3
Machine back pulls x4
Lat pulldowns x3
Wednesday--Leg Press x4
Triceps cables x4
Calf raises x4
Thursday--DB shoulder press(alternating) X4
Upright rows cable x4
Bentover Laterals x3
DB shrugs x3
Friday--off
Saturday-- Machine bench press x4
DB incline press x4
Chest cables x4
Leg extensions x4
Sunday--off
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IMO, you're doing WAY too little back work and you should work back before biceps anyway. No leg work besides leg extensions and presses, they seem kind of thrown in there. The one tricep move you're doing isn't a good mass builder, it just seems jumbled. The only decent day in the split is shoulders IMO. Tell us your goals and experience and maybe something better can be worked out. How are your results so far?
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IMO, you're doing WAY too little back work and you should work back before biceps anyway. No leg work besides leg extensions and presses, they seem kind of thrown in there. The one tricep move you're doing isn't a good mass builder, it just seems jumbled. The only decent day in the split is shoulders IMO. Tell us your goals and experience and maybe something better can be worked out. How are your results so far?
I had rotator cuff surgery in February so I have lost alot of strength during the time off for rehab. I have always had a fairly athletic build. I am 6'4 215(probably about 22% BF) and I would like to get to about 225 with about 15% BF. I have always enjoyed working out but I always seem to get burnt out, so I thought I would put together a fairly simple routine until BB can become a part of my life.
If your wondering how I tore my RC, I play QB in a Flag Football league every year. I tore it in the 2006 summer league.
Thanx for all replies.
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Correct me if Im wrong here.
I have always thought that if I workout one day, and the next couple days I am sore, doesnt that tell me that I have worked the muscles hard enough so that they will grow.
I seem to have a body that grows with not alot of weight being lifted. I guess it doesnt matter how much weight you lift as long as you are always feeling the pain the next couple days?
Is this true?
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not necessarily, also just because one side or part of your muscle is sore it doenst mean you worked "the whole" muscle...you dont have almost anything for back one exercise for tris? they are def lacking....since you just had surgery i would recomend that drop the volume a little on shoulders and up it on back and tris not to mention legs. what are your goals, how long do you have each day and how many days a week can you train then i can give you better ideas..
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not necessarily, also just because one side or part of your muscle is sore it doenst mean you worked "the whole" muscle...you dont have almost anything for back one exercise for tris? they are def lacking....since you just had surgery i would recomend that drop the volume a little on shoulders and up it on back and tris not to mention legs. what are your goals, how long do you have each day and how many days a week can you train then i can give you better ideas..
I have been doing the workout that I put up for about 1 month. Each workout lasts about 1 hour and I am very intense when I workout.
Since two of you have recommended I do more back work, I will. I will start my Tuesdays off doing back and end with biceps. I will also add one more back exercise.
Thanks fellas.
Anybody else, please feel free to comment.
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for tuesday i'd start off with back. i probably would do curls followed by hammercurls as they hit differently. you can still alternate between dumbbell and bb curls, maybe every other workout.
for wednesday i'd do all legs. it's pretty good mentally to just focus on one muscle group when you get the chance... put leg extentions there and use it as a warm up exercise for your legpresses. and make legpress be the main exercise for legs. then you would need to add an exercise for back of the legs - legcurls. i'd finish off with both seated and standing calves. if you only can do one standing would be prefered. or you can alternate every workout.
for thursday: not sure upright rows is necessary if you do shrugs. plus injury risk is quite high on that exercise.
chest-day looks ok. i'd probably start off with db incline myself. but you can alter between machine press and incline db. or you could use machine presses more as a pump/warm-up exercise. there's variations there.
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oh yeah if you had rotator cuff surgery i assume you discussed with an expert on how to go from there and train? need to look out so you dont make things worse, training shoulder and chest especially. dont you have a number of special rotator cuff exercises to do to strengthen it or something like that?
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oh yeah if you had rotator cuff surgery i assume you discussed with an expert on how to go from there and train? need to look out so you dont make things worse, training shoulder and chest especially. dont you have a number of special rotator cuff exercises to do to strengthen it or something like that?
Yes, I do have a couple warmups I do for my shoulders every time I workout.
I think I will rearrange my workout to look a little more like your recommendations, Bluto.
What do you think about me adding bent over DB rows? I have seen the pro's doing them on YOU TUBE and they look like they are a good builder...are they?
Thanks 4 the input.
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Wheres the Squats man!!!!!!!! :o
Seriously, your really missing out on a great all round (not just for legs) exerice.
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Wheres the Squats man!!!!!!!! :o
Seriously, your really missing out on a great all round (not just for legs) exerice.
I have tried squats. Everytime I do them I get through a few reps and then I start to see stars.....like im gonna black out. I dont like feeling that way. ;)
Do any of you guys experience that problem?
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yup DB rows is good
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Dear Diary,
I posted my routine on getbig, and they said I should do squats. But they make me see stars, because they are hard to do. I don't want to work hard, I just like curling the 15 pound dumbells and looking in the mirror imagining I look like Brad Pitt in Fight Club.
He's dreamy.
Anyway, no one yet has pointed out that unless I have been training for 20 years and reached the pinnacle of my chosen sport, my routine is terrible. No one yet has said I need to get back to basics, drop the bullshit, squat, press and pull 3 times a week and eat so much people get nervous when I walk into the cafeteria.
But hopefully someone will.
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for tuesday i'd start off with back. i probably would do curls followed by hammercurls as they hit differently. you can still alternate between dumbbell and bb curls, maybe every other workout.
for wednesday i'd do all legs. it's pretty good mentally to just focus on one muscle group when you get the chance... put leg extentions there and use it as a warm up exercise for your legpresses. and make legpress be the main exercise for legs. then you would need to add an exercise for back of the legs - legcurls. i'd finish off with both seated and standing calves. if you only can do one standing would be prefered. or you can alternate every workout.
for thursday: not sure upright rows is necessary if you do shrugs. plus injury risk is quite high on that exercise.
chest-day looks ok. i'd probably start off with db incline myself. but you can alter between machine press and incline db. or you could use machine presses more as a pump/warm-up exercise. there's variations there.
---I took your advise Bluto and did Back first on Tuesday night. I havent had that good of a Back workout in a long time. I guess when I did my arms first, they got so fatigued that I couldnt get a great back workout.
Its amazing how weak my arms were after I got done with my back(machine rows x4--lat pulls x4--dumbell rows x4).
I might just leave tuesdays for my back and do arms on wednesday with legs.
Thanks for the advise.
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I'd swap your machine work outs for a free weight alternative...if you get 'burnt out' quickly you still have room to reduce the volume of your workout, especially at your level of experience.
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IMO its a horrible workout routine
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yea im with blade on this one WTF is this shit
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yea im with blade on this one WTF is this shit
Alright Blade and NGM, what would you guys do to improve my workout. I am fairly new at working out, so give me some advise.
Like I said before, I am 6'4 215 and my first GOAL is to get to 225.
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Monday---off
Tuesday--Dumbell curls x4
Barbell curls x3
Rope cable pulls x3
Machine back pulls x4
Lat pulldowns x3
Wednesday--Leg Press x4
Triceps cables x4
Calf raises x4
Thursday--DB shoulder press(alternating) X4
Upright rows cable x4
Bentover Laterals x3
DB shrugs x3
Friday--off
Saturday-- Machine bench press x4
DB incline press x4
Chest cables x4
Leg extensions x4
Sunday--off
ok a few questions first why is there so little leg work and only one tri work and minimal back work is there reasoning for this or just you dont know? answer those questions then we'll see
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Arms:
Bis Tris
Standing BB Curl EZ-Bar Skull Crushers
Seated Preacher DB Curl Close Grip Bench
Standing Hammer DB Curl Straight Bar Press Down
Chest Back
Flat BB Deadlifts
Decline BB Bent Over Row
Incline DB Straight Arm Pulldown
Decline Fly Single Arm Rows
Shoulders (keeping in mind your injury)
Shoulder Press Machine or Smith Machine
Side Raises Supersetted with Front Raises (squeezing the whole way with no swinging)
DB Standing Shrugs, DB Seated Shrugs, BB Shrugs (I always alternate just to keep it different)
Legs (Split into two different days if wanted)
Day 1 Day2
Squats Leg Presses
Standing Calf Raise Leg Extensions
Good Mornings Leg Curls
Seated Calf Raises
I dont know what you want your splits to be or how many sets and reps you are looking for but imho start off with these workouts on a split that you like for at least a month on a standard 3x10 (setsxreps) to get some strength and use to it then if your still wanting to bulk up look into some volume training. I love it, I have been utilizing a 5x5 methodfor everything and love it but you will learn to see what you like and dislike and what you need work on. Also I cant remember who said it but I always put my weakest move first. Let me know if your going to try this and good luck and be careful with that shoulder.
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I'd swap the tricep pushdowns or at least alternate some workouts with dips/weighted dips. Also, decline skull crushers have been much more effective for me than flat bench skull crushers.
For legs, I'd also throw in stiff leg dead lifts, you can't really have a leg workout without those. Plus, if you feel like making yourself puke, superset some SLDL's with heavy leg presses on the 45 degree press machine, fun stuff =)
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yea those are some good suggestions dips are good if i do with tris i would do wieghted bench dips...i have also done the DB skullcrushers decline before and are very effective but for a beginner i wouldnt reccomend it really not till ones comfortable with the decline and confortable with the ROM of a skullcrusher...but the last suggestion from emm about the superset i mght try and see myself how that goes...
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Thanks guys, those are some good suggestions and I will implement some of them into my workout.
I want to keep my workout fairly basic so I dont get burned out. I have gotten on programs in the past only to get burned out a couple months into it. I am going to obtain my first goal of 225 and hopefully by then my workouts will become a part of my life and eaier to continue.
I have been in the gym for about the past 6 months following the timeoff from surgery. The first few months I was going off and on just trying to get my motion and strength back, but the last 2 months I have really been getting into this BB stuff. I am seeing results and feeling pretty good about myself.
BTW, GO SEAHAWKS 8)
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hey man a bunch of people including myself gave you a bunch of advice real good advice and your like well ill implement some of it but keep my workouts basic which means you workout like my wife, half assed...dont waste peoples time with questions if your not serious...
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hey man a bunch of people including myself gave you a bunch of advice real good advice and your like well ill implement some of it but keep my workouts basic which means you workout like my wife, half assed...dont waste peoples time with questions if your not serious...
Yo dude, I am fairly new at this BB stuff, but if you think you are such a bad ass and gonna talk up a shit storm....your barkin at the wrong dog. I asked for some advise and you gave it(and I will use it).
Thanx
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good luck with your shoulder ace...take it easy on the upright rows if your still doing them they can be very taxing on the rotator cuff
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Yo dude, I am fairly new at this BB stuff, but if you think you are such a bad ass and gonna talk up a shit storm....your barkin at the wrong dog. I asked for some advise and you gave it(and I will use it).
Thanx
Are you james pheonix you fucken loser
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Are you james pheonix you fucken loser
lol , thats pretty funny bro. You calling me a loser when you dont even know how to spell Phoenix or use the little spell check button. You know, the one that says spell check on it.lol
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hey quicker i bet it is man...hahahhaa....whatev er...ahahahaaaa
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Hey fellas, I am not here to talk shit. I am here to improve my workout and get fucking big. Isnt that why you guys are here?.......... I guess not. lol
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Hey fellas, I am not here to talk shit. I am here to improve my workout and get fucking big. Isnt that why you guys are here?.......... I guess not. lol
go and do your 1 set of tris.."Triceps, nobody looks at them any way"
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go and do your 1 set of tris.."Triceps, nobody looks at them any way"
Alright NGM and Quickerblade, you guys think you are toughguys around here? Let me see some pic's of you guys.
I will see if you are worthy of your words. lol
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Alright NGM and Quickerblade, you guys think you are toughguys around here? Let me see some pic's of you guys.
I will see if you are worthy of your words. lol
(http://i75.photobucket.com/albums/i286/JamesPhoenix/Fitness/bluenailsandbigbiceps.jpg)
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You are certainly NO MONSTER. You must have the Little guy disease. Little guy, big mouth.
Have a nice day. ;)
BTW, you have Nooooo room to talk shit to anybody. lol
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hahahahaaaaa this shit is cracking me up...hahahaaaa good shit....
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You are certainly NO MONSTER. You must have the Little guy disease. Little guy, big mouth.
Have a nice day. ;)
BTW, you have Nooooo room to talk shit to anybody. lol
Im fucking huge, your just jealous, i dont even workout legs, going up and down skateboard ramps tones them for me
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(http://i75.photobucket.com/albums/i286/JamesPhoenix/Fitness/bluenailsandbigbiceps.jpg)
Who does your nails? Those are fucking sexy.
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Who does your nails?
(http://[IMG]http://i75.photobucket.com/albums/i286/JamesPhoenix/Fitness/Danzig.jpg)[/img]
cmon i posted my pic, post yours, All natural buddy, i've been doing weights for 4 years pal, dont talk down to me, i drink protein everyday, sometimes i dont even shake the bottle
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I wasnt the one talking shit. I wasnt the one acting like a tough guy... you were, remember.
I am not HUGE( i am only 6'4 215 right now), but I will be pretty big in about a year or so.
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(http://[IMG]http://i75.photobucket.com/albums/i286/JamesPhoenix/Fitness/Danzig.jpg)[/img]
sometimes i dont even shake the bottle
Damn, you are one baaaaaaaddddd ass mother fucker. lol
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Damn, you are one baddddd ass mother fucker. lol
(http://i75.photobucket.com/albums/i286/JamesPhoenix/Fitness/Danzig.jpg)
You jealous now punk, im a barrel chested thug living the life
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I can hear Ronnie Coleman now.......Yeaaa Budddy. lol
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I can hear Ronnie Coleman now.......Yeaaa Budddy. lol
Fuck you got a big mouth for a new member, take this for good measure, i drink protein with soy milk, thats what keeps me pumped, thats my advixe to you
(http://i75.photobucket.com/albums/i286/JamesPhoenix/Fitness/crushingyouwithhotness.jpg)
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The nails are great.
They add more mass to the biceps. ::) ::)
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what happened here? ;D
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what happened here? ;D
Nothin much. Just some young punk(Quickerblade) talkin shit.
I had to let him know that I dont play that game, especially on a chatboard.
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The nails are great.
They add more mass to the biceps. ::) ::)
I suggest you try paint your toenails, its adds 6 inches to calves
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Nothin much. Just some young punk(Quickerblade) talkin shit.
I had to let him know that I dont play that game, especially on a chatboard.
What game do you play novice?? cock sucking games, your routine sucks, my routine is hot, no im off to see my hairdresser.
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I suggest you try paint your toenails, its adds 6 inches to calves
You should try painting your nipples too. ;D ;D ;D ;D
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You should try painting your nipples too. ;D ;D ;D ;D
after i do, i'll pm the pic to you
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after i do, i'll pm the pic to you
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