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Hows my program for building muscle and strength?

Posted: Mon Sep 05, 2016 10:29 pm
by anorexicballoon
Everything is 3 sets of 10 with a 1 minute rest between sets - CHEST AND TRICEPS - Barbell bench press - Dumbbell Bench - 3 sets of Pushups all until failure - Dips - Tricep Pushdowns - Skullcrushers -Overhead Dumbbell extension - Calf Raises BACK AND BICEPS Pullups - Dumbell Rows - Cable Row - Straight bar pushdown - Shrugs - Dumbbell Curls - Hammer Curls - Side hammers - Barbell Curls -Calf Raises LEGS AND SHOULDERS - Leg press - Leg Curls - Leg extension - Calf raises - Dumbbell Shoulder press - front db raises - side db raises - facepulls [I also need to start doing cardio and ab work on every workout?] my progress is bad though i move up from 3 sets of 10 on say 135 bench to 145 bench in 6 weeks when shouldnt it take me 4? progress is like this on all exercises - i maintain weight but idk what could be the problem

Re: Hows my program for building muscle and strength?

Posted: Thu Sep 08, 2016 8:24 am
by stuward
It looks normal and will likely be relatively useful, although dated and inefficient.

You don't say what your training stage is. Beginners do better with a low volume, high frequency program built around basic compound movements, initially with fairly low reps. 3x10 with 1 minute rest is the old standard way to train and there are more efficient and effective ways. Even more advanced trainees should continue to make these exercises the cornerstone of your workouts, although the program becomes more complex. Is there a reason you don't have squats, deadlifts or farmers walks in your program?

Re: Hows my program for building muscle and strength?

Posted: Fri Sep 09, 2016 12:23 am
by anorexicballoon
i just got my herniated disc fixed so i might be able to deadlift and squat in 2 months and ive been training like a year progress wise i guess