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2002/09/13, 07:11 PM
My goals are to gain MASS in muscle!!
My current workout routine is as follows,
training days Mon,wed,fri. in which I do on all the days either one of these programs....listed below.....
Legs are not really an issue at the moment, upper body is all I want at this stage, especially a chest!! and biceps definition, my abs are very large but lower and side abs are FAT, which makes me look stupid... I train at home, I only have dumbells and barbells and a bench! NO gym just of yet... this is my routine.
Is training like this NOT going to give me results! because i'm maybe training those body parts too many times a week and not giving them time to rest...maybe why i'm not seeing the gains I want.. or is it ok to train them this many times a week? and just improve my diet?
1) Bench Presses: 1 x 15 warm-up, 1 x 10 warm-up.
1 x 10-12 (fail in this range of reps), 2 x 6-8 (to failure), 2 x 10-15 (to failure).
2) 35-degree Incline Presses with Dumbbells:
1 x 12-15 (to failure), 2 x 6-9 (to failure).
3) Barbell Curls:
1 x 20-25 (to failure), 1 x 12-15 (to failure), 1 x 6-8 (to failure).
4) Dips
2-3 x maximum reps with your body weight.
7) Crunches etc
Other Routine every 2nd day...........
1) Dumbbell Bench Presses:
1x 15-20 (to failure), 1 x 10-12 (to failure), 1 x 8-10 (to failure).
2) 25-degree Incline Bench Presses with Barbell:
3 x 6-9 (to failure).
3) Barbell Curls:
1 x 20-25 (to failure), 1 x 12-15 (to failure), 1 x 6-8 (to failure).
4) Crunches and leg raises etc
Cheers..
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2002/09/13, 07:34 PM
Well first off you need to lower the reps. except for the warm up set you are doing way too many reps. Try to keep them in the 6-8 range. You also need to have heay weights, so heavy that for the last 2-3 reps of each set you struggle to get them, then when after a month or so you can get each rep easily add weight. Also to gain mass I suggest the following.....DO DEADLIFTS AND SQUATS!!!!!!... I know that you do not want to do legs, but a tree is not heavy on the top but its base is the thickest. By doing squats you will add mass if that was all you did. So add that. Also add deadlifts and bent over rows they will add thickness and mass to you whole body. Also add so tricep work...mainly behind the head dumb bell presses, kickbacks, and skull crushers. The reason is that the Tri's make up the largest part of you arm so if you want hughe arms you need to add those to the work out. Finally eat a lot of protein, veges and drink a lot of water, you can add rice and yams to your diet as well. One last suggestion, only work each body part once a week. Make sure that each time you do so it is very intense and that you work it hard that should be enough. Right now if you are just starting out you will see gains for the next 3 months- a year, but you will end up hurting yourself, if you contintue your plan. Take it slow and just lift hard as you can each workout. Hope this helps! (sorry it was long LOL)
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