Please reply to my workout scheduale..what do you think about it

[dan_123]

Hey guys, im 21 years old and 6.4 tall and 176.36 pounds and i am trying to gain weight. And I know about the constant eating. but my question is, what do you think about my scheduale? ps i do eat like a horse but its hard for me to gain weight. and i take protein and creatine after each workout.

thanks guys....



Monday - Chest & Back.            Reps.      Pounds.

Chest   Flat bench press         12, 10, 8, 6      60, 65, 70, 75
                  
Back   50 pullups         As long as it takes      My own weight
                  
Chest   Incline chest press (Dumbell)         12, 10, 8, 6      35, 40, 45, 45
                  
Back   Dumbell row         8, 6, 4      30, 45, 50
                  
Chest   Dumbell fly         8, 6, 4      15, 20, 25
                  
Back   Lat pulldown         10, 8, 6      125, 135, 145

Tuesday - Quads & calves.            Reps.      Pounds.

Quad   Leg extension         12, 10, 8, 6      9, 10, 11, 12
                  
Calve   Standing calve raise         12, 10, 8, 6      155, 175, 195, 215
                  
Quad   Leg press         8, 6, 4      180, 220, 240

Wednesday - Biceps & triceps.            Reps.      Pounds.

Bi   Barbell curl         12, 10, 8, 6      30, 40, 40, 40
                  
Tri   Skull crushers         12, 10, 8, 6      20, 25, 30, 35
                  
Bi   Dumbell curl         12, 10, 8      15, 20, 25
                  
Tri   Cable pushdown         10, 8, 6      45, 50, 50
                  
Bi   Single Arm Cable Curls         10, 10, 10      10, 9, 8

Tri   Behind head dumbell extension         10, 8, 6      35, 40, 50

Thursday - Hamstring & forarms.            Reps.      Pounds.

Ham   Squats         12, 10, 8, 6      90, 90, 90, 90
                  
For   Wristcurl w/barbell         12, 10, 8, 6      40, 40, 45, 45
                  
Ham   Leg curl         12, 10, 8      75, 75, 90, 90
                  
For   Reverse bicep curl         12, 10, 8      25, 30, 35
                  
For   Dumbell wristcurl         12, 10, 8      20, 25, 25

[The Onion]

I`m assuming you are a beginner at this?

Most people on Getbig would probably disagree with me but I wouldn`t recommend a 4-split to a beginner and especially not on four consecutive days. A whole training session dedicated to arms is, in my opinion, kind of waisted on a beginner.

I would recommend you look into something like whole-body-workouts or a two-split with upperbody in one session and lowerbody in the other. Concentrate on the big compund lifts - benchpress, deadlifts, squats, military presses etc. and gain a lot of weight in these exercises before you start to consider a more advanced split.

Whatever you choose to do, good luck.

[webcake]

I`m assuming you are a beginner at this?

Most people on Getbig would probably disagree with me but I wouldn`t recommend a 4-split to a beginner and especially not on four consecutive days. A whole training session dedicated to arms is, in my opinion, kind of waisted on a beginner.

I would recommend you look into something like whole-body-workouts or a two-split with upperbody in one session and lowerbody in the other. Concentrate on the big compund lifts - benchpress, deadlifts, squats, military presses etc. and gain a lot of weight in these exercises before you start to consider a more advanced split.

Whatever you choose to do, good luck.

Yeah some good ideas. Maybe if you don't want to do a full body workout, perhaps try and do a 3-day a week routine. Most people say a beginner should do a whole body split, push-pull-legs or a upper-lower split, but i found good gains doing 3 days a week. I agree on the point of not doing a full day just for arms.

Maybe try (if possible)

Monday- Chest, shoulders, triceps.

Wednesday-Quads, hams, calves.

Friday-Back, biceps.

This is fairly easy to follow. Stick to the basic compound exercises. Keep eating a lot, break it up into smaller meals (4-6 per day) if possible and protein and creatine are fine (you shouldn't buy anymore sups than this though, not necesssary for a beginner)

Good luck bro

[Bigger Business]

Frankly, your routine is sound. The simplicity to resistance training, is "as long as its working don't change it"...It really doesn't matter what you do


but if everyone went by that rule this board wouldn't be necessary

[mass 04]

Yeah some good ideas. Maybe if you don't want to do a full body workout, perhaps try and do a 3-day a week routine. Most people say a beginner should do a whole body split, push-pull-legs or a upper-lower split, but i found good gains doing 3 days a week. I agree on the point of not doing a full day just for arms.

Maybe try (if possible)

Monday- Chest, shoulders, triceps.

Wednesday-Quads, hams, calves.

Friday-Back, biceps.

This is fairly easy to follow. Stick to the basic compound exercises. Keep eating a lot, break it up into smaller meals (4-6 per day) if possible and protein and creatine are fine (you shouldn't buy anymore sups than this though, not necesssary for a beginner)

Good luck bro

Great Advice, exactly what I was going to say. The key is solid compound movements, bench presses, squats and rows will give you alot more growth than crossovers, leg extensions and concentration curls, save those for later

[jpm101]

I agree with The Onion. Must train the body as a unit, which means heavy compound exercises. And not many of them at that, in any one workout. Get under a squat bar or in front of a Olympic bar for DL's and spend some lifting with serious intend.  Three times a week ,with at least one day's complete rest between workouts. A mean average calorie requirement,  for a younger  male, is around 3000 a day. Try getting 500 to 1000 calories over the basic 3000.You do not have to stuff yourself like so many misguided souls on this site suggest. Food it's self is not the complete answer in making respectable gains. It is only part of the training and recovery triangle. Add to that the mental factor, very important.

I come in contact with  high school and college athletes who need to gain muscular weight, and in a somewhat short time. A lot about your present size. Ten to twenty lbs gained (pure muscle and reduced body fat..their waist stays the same or can even be reduced some) with in a 2 to 3 month period (depending on the person) is not out of the question for them. They all train with short and to the point workouts with the focus on the big boy exercises. Full body stuff or doing upper body monday & fridays. Lower body on Wednsdays. Next week they reverse that so lower body starts on monday, etc, etc..

What ever you do, PLEASE do not have a special day for arm exercises. And you can drop those wrist curls, etc, both are really a waste of training time. Pick one (and one only) compound exercise for each body part  in every workout. Three to five sets of 6-9 reps.  If you want a super advance muscle building system than investigate a 20 rep breathing squat DL, clean, etc workout scheme. Though a lot of guy's do not wish to train that intensely. Good Luck.

[rockyfortune]

stick with squats, bench presses, deads, and chins...go with mass building compound movements bub...eat good foods and don't eat everything in sight or you'll gain all the weight in pounds of flab...Read BEEF IT by Robert Kennedy....
good luck...

and remember to rack all your weights or you'll be classified as a douchebag.

[dan_123]

hey guys. thanks slot for the replies. I read all your advise and I have to tell you first of all I'm not a beginner ha ha. I just wanted some feedback. Furthermore, I do bencpress and squads if you look at my scheduale... But please give more feedback and opponions

[mass 04]

hey guys. thanks slot for the replies. I read all your advise and I have to tell you first of all I'm not a beginner ha ha. I just wanted some feedback. Furthermore, I do bencpress and squads if you look at my scheduale... But please give more feedback and opponions

I would ditch the back/chest day, I've tried it a it's alot of work IMO, If you go M-T try this split

Monday-Chest, Biceps, Forearms
Tuesay-Quads, Hamstrings
Wednesday-Shoulders,Triceps
Thursday-Back, Rear Delts, Calves

That's just one split there are a million you could try, or I don't know your schedule but you could take wednesday off and go M,T,TR,F, make sure you're diet is in check, or else you're just wasting your time.

[GR]

First,eat,sleep etc...then:MONDAY:chest-flat bench press 3 sets,12-10-8(or 6)reps
                                                        incline barbell press 3 sets,10-8-8(or 6)reps
                                                        flat bench dumbell flyes 3 sets,12 reps.
                                   TUESDAY:back-pulldowns behind the neck 3 sets,12-10-8reps
                                                        barbell rows 3sets,12-10-8reps
                                                        cable rows 3 sets,12-10-8reps
                                                        close grip pulldowns 3 sets,12 reps
                                                        hyperextensions 1 set,maximum reps
                                    WEDNESDAY:shoulders-behind the neck press 3 sets,12-10-8(or 6)reps
                                                                    dumbbell side laterals 3 sets(12-10-8)
                                    THURSDAY:arms-standing barbell curls 3 sets
                                                           dumbell alternate curls 3 sets
                                                           cable pressdowns 3 sets
                                                           skullcrushers 3 sets
                                     FRIDAY:legs-squat 5 sets,16-8 reps
                                                       leg extension 5 sets,20-12 reps
                                                       leg curl 5 sets,16-12 reps 
                                                       calve raises 5 sets,maximum reps.

[dan_123]

Alright, thanks guys...ill defiantly try it out for some moths...cause i actually feel like the schedule i have now is getting boring...and i dont feel like new things are happening.....ill make a mix of your ideas into one schedule and try that out....but the schedule i am on now was really good though....i both gained ALOT of muscle on it and i've gotten a nice look too

[mass 04]

Alright, thanks guys...ill defiantly try it out for some moths...cause i actually feel like the schedule i have now is getting boring...and i dont feel like new things are happening.....ill make a mix of your ideas into one schedule and try that out....but the schedule i am on now was really good though....i both gained ALOT of muscle on it and i've gotten a nice look too

that's important, you realize you hit a plateau and are switching things up a bit, thats good. How many guys to you see doing the same thing month after month and wonder why they look the same

[webcake]

The thing that i found very helpful when 1st starting out is to keep the amount of sets/exercises to a minimum. I feel doing just 2 exercises per bodypart is fine.

chest-incline and flat bench

back- deads, pulldowns or pulldows and rows

quads- squats, legpress

etc

Just go for like 3-4 sets, reps 10-12.

A lot of the time, paticularly when it comes to beginners, less is quite often more.