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Approvals on my routine ASAP!?!?!

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Lomba18
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2004/02/17 00:51:28 (permalink)
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Approvals on my routine ASAP!?!?!



Just want to get everyones thoughts on my routine.

Monday- Chest/ Tri
Tues- Quads/ Hams/ Calfs
Wed- Shoulders/ bi's
Thursay- Lower back/ rear deltoids
Friday Chest /Tri
Sat- Shoulder/ bi
Sun- Off

obliques 5x a week, and abs 4 times a week

I do everything 4 sets between 10 at most reps and 8 minimum. I also do about 4 excersizes for each muscle, maybe 5 for my biceps because they dont grow quick enough. ..Been doing this for 3 months and gained 15 pounds of solid muscle, but taking its toll on my joints. I am going for a very ripped looked with bulk ( kinda hypocritical).

I am 5'9 and 163 pounds, trying to get to 185 pounds and ripped to the bone. Daily intake i try to have about 2200 calories and protien and carbs i can never keep count of.

So if anyone could help....

I seem to see alot about how theres overtraining, but if i dont do enough sets then i dont get that pump that i do now.....so i need some explaining....

I am soon to take muscle milk and combine it with mri's No2..Do you think this will be a good combination for lean muscle. I've already taken No2 for a few cycles and the size and pump is all tru, but the strength goes away once your done.
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    Firefighter4life
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 03:50:57 (permalink)
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    Welcome to Muscletalk. These are just my thoughts based on what worked for me as it seems like I was like that.

    A few things that might help are:

    You might want to lower the number of exercises and workouts a week per bodypart because doing that many can cause overtraining/overuse injuries and not allow any gains at all. In reality you will probably need a week for the muscle group to fully recover from hitting them hard. Perhaps it might be better to take a lower volume approach like Frankie NY's routine. Just a thought.

    You are gaining weight pretty good on 2200 cals a day. I would suggest taking a look at the nutrition section. There are some amazing diet ideas around. Also, take a look under the articles under munu for hard gainer. That on works like a charm. Clean weight.

    Best of luck to you.
    #2
    Dano
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 04:18:27 (permalink)
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    LOL A user with 1 post is welcoming another user with 1 post to the board. I welcome you both to the board, you'll enjoy it here.
    #3
    White-Tiger
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 06:47:02 (permalink)
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    quote:
    Originally posted by Dano

    LOL A user with 1 post is welcoming another user with 1 post to the board. I welcome you both to the board, you'll enjoy it here.



    Haha, yes, that is quite funny.
    Welcome to both of ya!
    #4
    shreklikedave
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 08:37:16 (permalink)
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    Way too much chest shoulders and arms from the looks of it and no real back work.

    What exercises are you using?
    #5
    Robert
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 12:14:07 (permalink)
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    why the high reps, what are your goals? [sport specific, strength, size etc etc]
    ditto dave^^^
    rob
    #6
    Lomba18
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 16:00:02 (permalink)
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    I do incline db, flat db once a week , and then flat bench and incline bench once a week to mix it up and i change thier order , then i do flies on a machine, and then ill do a decline once a week, for chest.

    For shoulders milatry press, then with db's forward row's, side row's with
    cable.

    Bi's i do hammer curls, then seated incline curls, slow curls on the pully machine for that burn.

    Tri's which for me are an art.......press down, weighted dips ( i add a 25 pound weight every set), skullcrushers, close grip bench, and then some machine for slow and that burn feel to finish them up....i know its alot but i cant stress to you guys how i need to do alot of excersizes to feel that burn, now im always told the burn is good but now im freaking out that this burn is just me overtraining and not getting all my gains.


    #7
    AUTIGER
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 16:46:18 (permalink)
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    just work each muscle once a week my friend. that pump you get from doing all that doesn't neccessarily mean that your doing something good. most of the time i don't feel a huge pump during the exercises but the next day I know i did something right. if your wanting to gain mass your gonna want to eat more than 2200 calories. that many calories puts you in a deficit of maintaining. record what you eat for 3 days and post it on the nutrition forum, you will get some help there.

    I would say go for a low rep, heavy weight routine like frankies 5x5 if your going for mass....but that depends how long you have been working out. if you haven't lifted for over 6 months i would say don't try that yet. it can be pretty stressful on your body and you don't want to injure yourself. try a 3 or 4 day split with 2-3 exercises per body part, reps 8-10. EAT LOTS. and eat clean if you can, if you can't you will still put on muscle just some added fat as well. do cardio to reduce the fat intake. I did the same kinda routine that your doing right now when i first started a few years ago and within 2 months i could tell the side effects of over training.

    good luck and welcome to MT
    #8
    Lomba18
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 17:00:44 (permalink)
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    what about the effects of the No2 and Muscle Milk, these supplemtn supposedly help muscles to heal quicker, and quicker recovery wouldnt they help me out, because i love to lift, simple as that....i dont like to go a day without lifting except for sunday cuz then i just overload on food. But ive had people tell me my routine is great just easy on number of excersizes. I'm only 18 been lifting since i was about 15 but this routine was based on football strength and explosion. The one im doing now i basically thought up by myself. I dont really like other peoples routines. Also i heard squating twice a week is good for growth, is this true?
    #9
    AUTIGER
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    RE: Approvals on my routine ASAP!?!?! 2004/02/17 18:51:15 (permalink)
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    well whatever is working for you, works for you. but on most people hitting a mucsle twice a week is overtraining. i dont' know anything about those supplements so i can't comment on them. I lifted all throughout high school as well with our coaches program which was similar with working each muscle twice a week. I never saw big fast gains until i started researching and doing something different though.
    #10
    Lomba18
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    RE: Approvals on my routine ASAP!?!?! 2004/02/18 01:43:56 (permalink)
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    Can anybody set me up wit a routine then, most based on my routine now just that i hit muscles once, and get more rest?
    #11
    Lomba18
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    RE: Approvals on my routine ASAP!?!?! 2004/02/18 02:20:40 (permalink)
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    Can anybody set me up wit a routine then, most based on my routine now just that i hit muscles once, and get more rest?
    #12
    gwaipor
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    RE: Approvals on my routine ASAP!?!?! 2004/02/18 04:10:18 (permalink)
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    have you read the sticky
    #13
    shreklikedave
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    RE: Approvals on my routine ASAP!?!?! 2004/02/18 13:46:57 (permalink)
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    Casman has posted one in the beginers forum, frankie has posted one in here. Both are good.

    Supplements are pretty useless unless your diet is spot on sabe your money to spend on food
    #14
    Cashman
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    RE: Approvals on my routine ASAP!?!?! 2004/02/18 15:40:12 (permalink)
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    the fact is that if you are just starting out you will make gains even with a naff routine (no offence bro) but those gains will come crashing to a halt in less than 3 months from now if you keep training all the smaller bodyparts - tri's shoulders, bi's, chest twice a week. Try a nice balanced 4 day split:

    Back/bi
    Chest/tri
    Legs/abs
    Shoulders/traps

    Read my beginners sticky for a breakdown of all the basic elements you should consider when starting out.
    #15
    Cashman
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    RE: Approvals on my routine ASAP!?!?! 2004/02/18 15:40:53 (permalink)
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