Bulking and maintaining

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SpiralDiveX
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Bulking and maintaining

Post by SpiralDiveX » Thu Oct 09, 2008 11:49 am

hey guys im lifting now and i made my own workout after searching on the web for best workouts

Monday everything 3 x 10
dumbell curl
Bar curl
hammer curl
reverse curl
wrist curl
concentration curl

Tuesday everything 3 X 10
Bench press 3X10
Dumbell Bench 3 X 10
Incline Dumbell press 3 X 10
Decline D press 3 X 10
Fly machine 3 x 10

Wednesday everything 3 X 10
Lat pull downs
Lat pull ins
Lat pull downs cable machine
lat pull ins cable machine
Rows
Extension

Thursday-rest day but i tend to work forearms a little with the squeezing grips

Friday- power day
Dead lift 3 X 10
Squat 3 X 10
1 leg squat 3 X 10
Leg extensions 3 X 10
Leg curling 3 X 10
Calf raises 3 X 10
bench press 4 X 10
Incline Dumbell press 3 X 10

this is the right way to go right? is there anything bad her or is there anything that i need to improve on, are my sets fine? are my reps fine?
And last but not least is there anything im leaving out?


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Post by Blue Running Man » Thu Oct 09, 2008 12:01 pm

You need to tell us a little about yourself first.

-Age,weight, height,sex.
-Goals, motivation, desires from your program
-Experience, weight training history, Health history

SpiralDiveX
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Post by SpiralDiveX » Thu Oct 09, 2008 12:22 pm

alright i just got on scale, 164.6 pounds, not sure about height but im a few inches shorted than 6 foot, im 17 years old, i dont play sports right now since i missed fall sign ups. My experience in lifting is basicaly on and off. i havent lifted in like a year. i dont have abs, my chest is pretty weak, all i have is a lot of power in legs and some power in back. Well truth is this is going to sound stupid, but the thing that motivated me to start working out is looking in the mirror and seeing something that can become a lot better. But if any of you can come up with a nice workout or tell me whats wrong with this one if it has any problems than i will be very happy

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Post by SpiralDiveX » Thu Oct 09, 2008 12:23 pm

also blue running man are you in charge of this site since the mascot to this site is a blue running man on top left corner?

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Post by TimD » Thu Oct 09, 2008 12:27 pm

Like Bluerunningman said, we need more information, but at best, it's terribly unbalanced, even for any type of split.You have whole sessions devoted to biceps and vertical pull only. I see no vertical push, or horizontal pull, And if you are going to concentrate on power/strength one day per week,, keep it much simpler with squats, deads (or RDL or SLDL) , and ONE pressing movement, be it pushpress or BP, only with more sets and lower reps.
Tim


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Post by SpiralDiveX » Thu Oct 09, 2008 12:28 pm

can u give me an example of what you just told me tim, like the pushing stuff what exercises do i need?

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Post by TheHeb » Thu Oct 09, 2008 12:31 pm

That workout is no good. Six curls is waaay over the top. I also don't think your split (biceps/forearms, chest/tri, back, legs) is going to be effective. At 6'0'', 165 pounds, 17 y/o you would benefit way more from a novice routine that is built upon major compound lifts, such as squat, deadlift, press, etc.
There is a sticky at the top of the forums with a collection of beginner routines. I would read through those.
Personally I've had great success doing the Starting Strength routine.

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Post by TimD » Thu Oct 09, 2008 12:52 pm

SpiralDiveX, go to our sticky above entitled " A small collection of routines". Figure out where you fit in that. Te beginner's routines are all good, with built in balance. Also, consider DeFranco's WSB4SB, it's a split, with emphasis on power, strength , andurance, with a lot of bodyuilding thrown in. Good overall program. It's linked in the sticky.
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Post by SpiralDiveX » Thu Oct 09, 2008 1:20 pm

i looked at stickys there pretty nice, one last question, why is working on arms so much bad? and also can someone explain to me why my split is bad? i have all the major exercises in there and i threw in some nice workouts for smaller muscles. but since u guys are more into lifting then i am im going to try to listen to you all

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Post by TimD » Thu Oct 09, 2008 2:09 pm

Working on the arms isn't so bad, at all. But, if you're working hard on the basic push and pull moves, the arms are already being worked hard, and don't need more than one or two exercises for the bi's and tri's at that point. Devoting a whole session to arms, IMHO, is a waste of time, unless you're a very advanced bodybuilder, preparing for a contest.

The idea of your split isn't bad, but your arm day is all bicep, no tricep. Your pullday is all pulldown (vertical pull), with no horizontal pull (rows) or any upper back/shoulder girle work. Your chest /push day is way overkill with no vertical push (overhead pressing) in it at all, No balance.
Tim

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Post by SpiralDiveX » Thu Oct 09, 2008 3:36 pm

i kinda do have rows in their, and as for arms i only did an all bicep day cause i only got like 5 to 6 hours of sleep the day before so i didnt want to do major muscles, but i learned to sleep a lot earlier tho

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Post by SpiralDiveX » Thu Oct 09, 2008 3:48 pm

speaking of sleep, the recomended is 7 to 9 hours right?

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Post by Jungledoc » Thu Oct 09, 2008 10:21 pm

Think about the amount of muscle in your biceps (not much) compared to the muscle that is trained by squats and DLs. You are devoting 25% of your workouts to maybe 5% of your muscle, and only devoting another 25% to about 75% of your muscle.

What Tim is getting at with balance is that if the muscles that push your arms forward are a lot stronger than the muscles that pull them back, there will be uneven forces on your shoulder joint, and you will be likely to develop problems there. Same with up and down. Besides, when girls see you from behind, don't you want them to be equally impressed as when they see you from the front?

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Post by Ironman » Fri Oct 10, 2008 2:47 am

It's just coredumbass again......

I really hate to ban a dynamic IP...... but the ISP has yet to even acknowledge my complaint.

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Post by pdellorto » Fri Oct 10, 2008 8:25 am

At least this time he didn't create two IDs and respond to his own posts...


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