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New upper body routine??

lewdog_55 Posts: 383 Joined: 2002/01/23	2002/01/24, 09:30 PM Hi I usually work my upper body on monday wednesday thursday and sunday. here is my workout. any suggestions for me. I have only been lifting for a little while and would like feedback on my workout. i am trying to add muscle. I super set the 2 lifts that are together. 3 sets of 8-12 reps. bench side lateral Bent over barbell rows wide grip pull up upright rows bicep curl incline press tricep push incline flys hammer curls decline push ups
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/24, 09:37 PM First of all, have you signed up for either the 8 or 12-week mass program? Second, from what I can see, your training split doesn't include any legs. Do you work on your legs at all? Third, seems you're not working with heavy weights if you are doing 3 sets of 8-12 reps. You should be pyramiding the weights and end up heavy on your final sets. Fill out your profile and list your goals so that I (and the others) can provide better advice.
jbennett Posts: 1,558 Joined: 2001/02/28	2002/01/25, 05:58 AM You're training the same body parts 4 days a week. You may get toned up a bit from doing this, but you won't see any muscle mass. I train each muscle group once a week for proper recuperation. Others train the same muscles twice a week. It just depends on what your body type is and how you respond to your training. I can say that doing the same high-rep stuff 4 days a week is not going to give you mass/size. Fill out your profile so we can help you out a little better.
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/01/25, 11:44 AM so train each muscles group once a week? like shoulders one day, then back and triceps, then chest and biceps on another day. is that kinda right??
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/25, 11:50 AM Yes...here's a sample training split (courtesy of freetrainers): Mon - Shoulders and forearms Tues - Legs and calves Wed - Rest Thurs - Back Fri - Chest Sat - Triceps and Biceps Sun - Rest You should really sign up for one of the ft programs here, and let ft track your progress and provide you with a training regimen. Hope this helps...
MuscleRage Posts: 203 Joined: 2001/12/09	2002/01/25, 02:33 PM do u do this same workout everday...or do u mix it up?
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/01/25, 03:18 PM I do that same workout like every other day. I am only 16 so this lifting stuff is kinda new. I got that workout from my basketball coach and that is what he does, and he is HUGE.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/25, 03:23 PM Lewdog, sign up for one of the mass programs here. Remember that one program that works for someone else may not necessarily work for you...
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/01/25, 03:31 PM Yeah thanks alot for the help. i signed up and here is what i came up with from their choices and my own. tell me if this is an alright workout so i can gain muscle mass. thanks for your help. MONDAY-SHOULDERS lateral raises upright rows front dumbell raises military press seated lateral raise reverse over head lateral raise WEDNESDAY-BACK AND TRICEPS bent over barbell rows wide grip pull ups barbell shrugs decline push ups tricep push dips behind the back FRIDAY-CHEST AND BICEPS bench press hammer curls incline dumbell press incline curls flat dumbell flys bicep curl bar dips incline flys SUNDAY-LEGS
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/25, 03:35 PM Great! Remember that the first few weeks or so will be concentrated on compound movements (working with the major muscle groups). Towards the middle, you'll begin to work on isolation movements (such as concentration curls, etc.). Of course, you can feel free to add your own exercises to the basic ones provided. Good luck and keep us posted on your progress!
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/01/25, 03:41 PM Thanks so much for your help. I appreiciate it and am looking forward to my new workout. hope it works
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/25, 03:46 PM Anytime!! Just keep us posted...we're here to help!
SHELTYMAC Posts: 21 Joined: 2002/01/09	2002/01/25, 08:09 PM Looks good, whatever you do make sure you workout legs good. I neglected to do them at first but now that i have it seems that the rest of my body is gaining size and strength faster.
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/01/26, 11:54 AM right now i am in basketball so my legs get a workout then but when it is over i do a vertical leap program. and lift my legs once a week.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/27, 02:22 AM Oh Lewie, don't ever compare cardio training with lifting weights. Okey, you say that your legs get a work out in Basketball, well yes and no. You're touching the slow -also called the endurance fibres in your legs, but if you want really to shape and a little muscle mass you have to work the fast fibres, which means you have to push weights. Of course if you want to avoid sore legs then don't worry about weight training. You're young, you got plenty of time to worry about that later. This letter was just another information.
albert_khey Posts: 7 Joined: 2001/08/20	2002/02/06, 08:54 PM lewdog_55 I suggest try the split routine available in this site. It really work. Basket can't improve your legs and calves instead you need a proper exercise. work hard!