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Is my routine too much?

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doe5501
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2003/12/06 16:03:39 (permalink)

Is my routine too much?

I have been training hard for the last 18months and although still a measley 10st, I have put on 2stone and have seen good strength gains. However, in the last 2months I have found it hard to put on any weight, dispite eating relativly well and using creatine and protein suppliments and training hard 3times a week.
Below I have listed a routine I have been following for the last 5months training shoulders/tricepts, back/legs, and chest/ bicepts on a 1day on, 2days off, 2days on and 1day off routine!

Shoulders:
dumbell press
dumbell rev. flys
seated rows
behind neck bar-bell press
barbell rows
shoulder press machine

Tricepts:
push-downs
rope-pulls
weighted dips
rev.grip pull-downs
overhead ext
approx. 2 other exercises

Back:
lat.pull-down
dumbell rows
behind neck pull-downs
seated rows
lower back bio machine

legs:
leg extensions machine
squats
leg press
calve raises

chest:
chest press
inc. chest press
benched cable flys
standing cable flies
2-3 other exercises.

bicepts:
dumbell curls
cable curls
bicept curls (machine)

I am currently doing 3sets and 10 reps to each exercise. I train hard and am always looking to increase weight whilst keeping strict form.
I would apriciate any views or advice you guys have that could help be achieve my goal of 12 stone (not alot I know, but a realistic aim for a guy who weighed under 8stone 14months ago)!

Cheers
#1

6 Replies Related Threads

    T_aslam
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    RE: Is my routine too much? 2003/12/06 22:49:45 (permalink)
    Its way too much.
    Firstly ir overworking ur shoulders by more then one compound movement.
    Secondly for triceps ur doing:

    push-downs
    rope-pulls
    weighted dips
    rev.grip pull-downs
    overhead ext
    approx. 2 other exercises

    What an utter waste of time. No compund movements in there? A few isolations which r not very good ones anyway.

    For back u do:
    lat.pull-down
    dumbell rows
    behind neck pull-downs
    seated rows
    lower back bio machine

    Transfer the barbell rows from shoulders into this and throw out the bumbell rows. Kick out the pulldowns totally as they r useless. Seated rows? what for? And a machine movement? This is a very poor back workout, do deads, barbell rows and chins if u want to grow.

    For legs u do:
    leg extensions machine
    squats
    leg press
    calve raises

    Get rid of the leg extensions and do stiff legged deads. Leg press is uneccasary wen ur squatting anyway.

    For chest u do:
    chest press
    inc. chest press
    benched cable flys
    standing cable flies
    2-3 other exercises.

    Kick out cables totaly. U need to have weighted dips as a crucial exercise in there, choose one either incline or flat presses. and for one more u can do flyes.

    your biceps routine is:
    dumbell curls
    cable curls
    bicept curls (machine)

    This aint any good, if u follow my advice on ur back workout u dont need to do any direct bicep work at all. 3 sets of 10? u been training 5 months now so i suggest 5 sets of 5 reps to u, heavy weight, start of moderate to get practise and get ur form checked by an experienced person. U should be so tired from a 5*5 workout that ur ready to puke. Ur current routine would NEVER work. Hope this helps.
    #2
    doe5501
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    RE: Is my routine too much? 2003/12/07 14:33:10 (permalink)
    cheers for the advice, will try it for for the next 3months see how i get on. What exercise do you recommend for tricepts? and should I stick to my shoulder routine but reduce it slightly and do 5x5sets as u suggested?

    thanks
    #3
    bigmac
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    RE: Is my routine too much? 2003/12/07 17:11:43 (permalink)
    for triceps use 1 or 2 exercises tops

    either dips,close bench or french press
    #4
    T_aslam
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    RE: Is my routine too much? 2003/12/07 18:42:50 (permalink)
    for shoulders u can do 5*5 military press.
    #5
    Genon
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    RE: Is my routine too much? 2003/12/08 05:53:31 (permalink)
    For anyone who is trying to gain mass, and has some begginer training beind them of a few months to half a year, I would recommend 5x5 based routines. Atleast try it, many people who try it love it and there's no argument that those routines are very effective if done properly. Go read Frankie NY's post... Follow that for 3 months and see what you think.
    #6
    doe5501
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    RE: Is my routine too much? 2003/12/08 21:01:49 (permalink)
    o.k cheers, just one more thing, it has been recommended and everybody seems tobe in favour of doing dips for chest/tricepts. However there isnt a proper stand or bars to do them at my gym, I have been doing them on the side of a bench (arms behind rather than at the side)for training tri's but these dont do anything for my chest. I realise that dips with arms to the side would be effective, but does anybody know how I can do them without a stand/bars?

    thanks
    #7
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