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Getting good mass... but am I doing all I need?

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power14
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2011/04/07 20:50:17 (permalink)
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Getting good mass... but am I doing all I need?

Hi all,
 
Been training for around 13 months- 5,8" around 75kg - diet is good & good quality protein.  Made good gains so far as I started at just under 10st.  Feeling great for putting the effort it and seeing the results is enough!
 
Please let me know your opinions on the below:
 
Monday
Bench press 3x10
Dumbell fly 3x10
Chest press 3x10
Dips weighted 3x10
Cable Tricep pushdown 3x10
 
Wednesday
Deadlift 3x10
Seated row 3x10
Shoulder dumbell press 3x10
Upright row 3x10
Cable lat raise 3x10
Bicep dumbell curls 3x10
Shrugs 3x10
 
Friday
Squats 3x10
Seated leg press 3x10
Smith calf raise 3x10
Leaver seated crunch 3x10
 
As you will see 3x10 is how I train
 
Getting good results, put on good amount of mass but just need to make sure im hitting all I need - or if you thing my time could be better spent swapping bits around.
 
Cheers!
#1

4 Replies Related Threads

    Red_Alert
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    Re:Getting good mass... but am I doing all I need? 2011/04/08 13:44:32 (permalink)
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    I'd drop chest press for an incline DB bench.
     
    I'd also split your back and shoulder sessions out, and include some pull up variations.

    "I believe in taking care of myself" - Patrick Bateman
      
    #2
    power14
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    Re:Getting good mass... but am I doing all I need? 2011/04/12 20:54:02 (permalink)
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    Thanks for getting back to me Red_alert,
     
    I agree with the chest press swap the incline db, taken on board the pull up variation will put it into there. 
     
    In terms of overall muscle groups am I doing enough though? Dot want to get too far in and find myself getting bigger in places and not gaining in others and loosing symmetry.
     
    Still finding posterior delts and lateral delts really hard to gain while Anterior is superb! 
     
    Cheers
    #3
    Red_Alert
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    Re:Getting good mass... but am I doing all I need? 2011/04/12 22:18:44 (permalink)
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    Not many replies usually means there aint much wrong, so I wouldnt worry too much.
     
    You could throw in some hamstring curls (if you have the machine) for legs and some rear flys for your post delts.
     
    My side delts have reacted well to heavy DB lat raises supersetted with light DB lat raises (done alot stricter).

    "I believe in taking care of myself" - Patrick Bateman
      
    #4
    danchubbz
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    Re:Getting good mass... but am I doing all I need? 2011/04/13 08:43:15 (permalink)
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    maybe consider periodising your training.
     
    For example phase 1- 6-8 reps/phase 2- 8-12 reps/phase 3 - 13-15 reps, then repeat.
     
    Easier to make progressions this way which is crucial. 
     
    Some good tips with R Alert regarding exercises choices. 
    #5
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