Good gym workout?

[FFactory0x]

Well ive been going to the gym for some time now but inconsistant over the last 6 months after an arm injury. I usedto go 3 days a week. Usually Tues wed thurs. The results i saw varied. I never really got defined or huge but got really stong and could put up a good amount of weight for my size.
I usually vary from 170-180 and am 6'
Whats a good workout that wil get me bigger more defined. He was my workout i used to do. Keep in mind each exersize was done 2 sets of 8. I used drop sets. I.E. Bench 215 for 8 then 210 for 8, then 205 for eight. Do that for like a month then go to 220, 215, 210 etc

Tues.
Bench
Incline
Decline
Cable flys
Rope tricepts

Wed.
Preacher Curls
Consentrated Curls
Standing cable curls (one cable in each arm)
Standing bar cable. bar attached to cable )use both hands
Lat pull downs
seated row

Thurs
Standing military press
DB row
low back raise
shoulder shrugs

I then take the rest of the week off and repeat the following week

 

[dababus]

If you want to get big, you need to eat big and there is no way around.

 

[Red Dawn]

I'd break it up into 4 days with a day off in between. I'd also up your tricep exercises and get in a day for your legs

 

[edro]

It's not a good idea to go 3 days in a row. You need rest between those days (unless you are doing totally different muscle groups, like Legs on Tues, then Chest / Tris on Wed)

I don't like have more than 2 days between workouts, or I feel like blah.

 

[nanaki333]

word! i do on two off one for my routine. usually working the same stuff those 2 days, then just running/jogging on that 'day off'. make sure you eat plenty of chicken and seafood. exellent source for protein, other than a shake. that'll help you build more mass.

 

[Kipper]

Originally posted by: FFactory0x
Well ive been going to the gym for some time now but inconsistant over the last 6 months after an arm injury. I usedto go 3 days a week. Usually Tues wed thurs. The results i saw varied. I never really got defined or huge but got really stong and could put up a good amount of weight for my size.
I usually vary from 170-180 and am 6'
Whats a good workout that wil get me bigger more defined. He was my workout i used to do. Keep in mind each exersize was done 2 sets of 8. I used drop sets. I.E. Bench 215 for 8 then 210 for 8, then 205 for eight. Do that for like a month then go to 220, 215, 210 etc

Tues.
Bench
Incline
Decline
Cable flys
Rope tricepts

Wed.
Preacher Curls
Consentrated Curls
Standing cable curls (one cable in each arm)
Standing bar cable. bar attached to cable )use both hands
Lat pull downs
seated row

Thurs
Standing military press
DB row
low back raise
shoulder shrugs

I then take the rest of the week off and repeat the following week

Three days out of the week will do very little or nothing to increase your size or increase your strength. Secondly, you are also missing enough exercises for three KEY muscle groups - legs, back, and/or abdominals. The problem with working out just the muscles in the front of your body is that they become unsupported and may in fact 'pull' your arms and shoulders forward and screw up your posture. Leg workout is essential for someone trying to put on mass and/or get stronger - otherwise you end up looking all disproportional and weird, quite top-heavy.

 

[dfi]

For a very different perspective, look up Stuart McRobert. Or try this website:

http://www.engr.mun.ca/~butt/training/training.html

Basically they advocate picking the best compound exercises, and using about 1/4 the number of exercises you are using now. It's a refreshing point of view if you've never see this type of training before.

dfi

 

[isekii]

This is what I do.

25-30min cardio

Chest/Tricep
Off
Biceps/Back/Legs
Off
Shoulder/Abs

 

[Bulldog13]

Originally posted by: isekii
This is what I do.

25-30min cardio

Chest/Tricep
Off
Biceps/Back/Legs
Off
Shoulder/Abs

Where are legs?

 

[isekii]

Originally posted by: Bulldog13

Originally posted by: isekii
This is what I do.

25-30min cardio

Chest/Tricep
Off
Biceps/Back/Legs
Off
Shoulder/Abs

Where are legs?

Lower body

Thighs/calfs/Gluts

 

[PingSpike]

Most information I've read follows the 'less is more' approach. That you should give ample time for your muscles to rest. Stuff I've read just seems to focus on doing a couple exercises per muscle group and only a handful of sets.

A common split seems to be:
day 1: chest, shoulders, tris
day 2: off
day 3: legs
day 4: off
day 5: back, biceps
day 6: off
day 7: off

Working abs at the end of each workout.

But honestly, I'm not expert. What I do know is there's tons of different ways people say you should be doing it and many of them are conflicting. What I've actually taken away is:

1) Get lots of sleep.
2) Eat lots of food, getting primarily protein.
3) Don't overtrain.

I personally would find your routine overly exhausting, but you're probably in a lot better shape than I am. Those are just my thoughts on the matter, take them with a grain of salt.

 

[Kipper]

Originally posted by: PingSpike
Most information I've read follows the 'less is more' approach. That you should give ample time for your muscles to rest. Stuff I've read just seems to focus on doing a couple exercises per muscle group and only a handful of sets.

A common split seems to be:
day 1: chest, shoulders, tris
day 2: off
day 3: legs
day 4: off
day 5: back, biceps
day 6: off
day 7: off

Working abs at the end of each workout.

But honestly, I'm not expert. What I do know is there's tons of different ways people say you should be doing it and many of them are conflicting. What I've actually taken away is:

1) Get lots of sleep.
2) Eat lots of food, getting primarily protein.
3) Don't overtrain.

I personally would find your routine overly exhausting, but you're probably in a lot better shape than I am. Those are just my thoughts on the matter, take them with a grain of salt.

Chest, shoulders, and triceps on the same day is absolutely insane, and expecting to get the same results in one session as you would splitting those workouts out over three days is more insane. It's simple. You use your triceps and shoulders when doing bench, but if you are trying to get the two former stronger through isolation exercises you won't be able to lift as much...not to mention you are hitting two major muscle groups in one day -

3x a week is not nearly enough exercise, even if you are looking to improve your health or reduce risks of cardiovascular disease - you need daily or at the very least, regular cardiovascular exercise in order to keep up. 3 days a week is simply NOT ENOUGH.

 

[PingSpike]

Originally posted by: MadCowDisease
Chest, shoulders, and triceps on the same day is absolutely insane, and expecting to get the same results in one session as you would splitting those workouts out over three days is more insane. It's simple. You use your triceps and shoulders when doing bench, but if you are trying to get the two former stronger through isolation exercises you won't be able to lift as much...not to mention you are hitting two major muscle groups in one day -

3x a week is not nearly enough exercise, even if you are looking to improve your health or reduce risks of cardiovascular disease - you need daily or at the very least, regular cardiovascular exercise in order to keep up. 3 days a week is simply NOT ENOUGH.

Like I said. I'm no expert, I'm actually just starting out and have been doing that routine for about a month. I'm planning to switch to back&chest for day 1, do legs&shoulders for day 3, and then doing biceps and triceps for day 5.

Perhaps you could give us an example of your workout routine.

I definately agree with you on the chest, shoulders, tri thing though. I've been doing that for a few weeks, and it just doesn't work. By the time I get done shoulder press, my arms are so waisted that attempting dips just seems counter productive. I only started that routine because I've seen it suggested a lot of places.

I don't do much cardio at all, because I'm skinny and trying to build some muscle first. I'll try to take care of any spare tire action that occurs later on.

 

[Red Dawn]

Originally posted by: PingSpike

Like I said. I'm no expert, I'm actually just starting out and have been doing that routine for about a month. I'm planning to switch to back&chest for day 1, do legs&shoulders for day 3, and then doing biceps and triceps for day 5.

Perhaps you could give us an example of your workout routine.

I definately agree with you on the chest, shoulders, tri thing though. I've been doing that for a few weeks, and it just doesn't work. By the time I get done shoulder press, my arms are so waisted that attempting dips just seems counter productive. I only started that routine because I've seen it suggested a lot of places.

I don't do much cardio at all, because I'm skinny and trying to build some muscle first. I'll try to take care of any spare tire action that occurs later on.

I took some advise from our resident fitness expert Amused and broke my routine down to 1 or 2 Muscle groups a session working each muscle group just once a week (except for Abs wich I do at least 3 times a week.)

Monday
Biceps
Shoulders
(Usually Abs)
Cardio in the afternoon

Tues.
Triceps
Legs

Wed.
Cardio

Thurs
Back
(Usually Abs)

Fri
Chest
(Usually Abs)

Sat
Cardio

Sun
Off

I've found that I've been able to hit those muscles harder using this routine instead of doing multiple muscle groups and being somewhat fatigued by the time I get to the last muscle group. Yeah I know I hit my Biceps on Back Day and my Triceps on Chest day due to the nature of compound exercises but that's where 2 days off from lifting over the weekend helps

I also try to get out of the gym in under an hour so it's not to time consuming.

 

[PingSpike]

Originally posted by: Red Dawn
I took some advise from our resident fitness expert Amused and broke my routine down to 1 or 2 Muscle groups a session working each muscle group just once a week (except for Abs wich I do at least 3 times a week.)

Monday
Biceps
Shoulders
(Usually Abs)
Cardio in the afternoon

Tues.
Triceps
Legs

Wed.
Cardio

Thurs
Back
(Usually Abs)

Fri
Chest
(Usually Abs)

Sat
Cardio

Sun
Off

I've found that I've been able to hit those muscles harder using this routine instead of doing multiple muscle groups and being somewhat fatigued by the time I get to the last muscle group. Yeah I know I hit my Biceps on Back Day and my Triceps on Chest day due to the nature of compound exercises but that's where 2 days off from lifting over the weekend helps

I also try to get out of the gym in under an hour so it's not to time consuming.

That seems like a solid split.
I notice you only do chest on friday. Any specific reason for that?

My plan as of now is: (sort of paraphrased in previous post)
Sun: Chest/Back
Mon: off
Tues: Legs/shoulders
Wed: off
Thurs: Triceps/Biceps
Fri: off
Sat: off

My split is based on the fact I go home to my parents on sunday to do laundry, where I have a bench for bench press and a good tree that allows me to do pull ups.

I might swap shoulders and triceps though. I'm beginning to think thats a more logical split that will give the muscles more rest time.

I've been lifting heavy with pyramid setup. I decrease the reps and increase the weight. I go 8, 6, 4, 1-2. Then I drop to the 8 rep weight again and go to failure.

 

[Red Dawn]

Originally posted by: PingSpike

Originally posted by: Red Dawn
I took some advise from our resident fitness expert Amused and broke my routine down to 1 or 2 Muscle groups a session working each muscle group just once a week (except for Abs wich I do at least 3 times a week.)

Monday
Biceps
Shoulders
(Usually Abs)
Cardio in the afternoon

Tues.
Triceps
Legs

Wed.
Cardio

Thurs
Back
(Usually Abs)

Fri
Chest
(Usually Abs)

Sat
Cardio

Sun
Off

I've found that I've been able to hit those muscles harder using this routine instead of doing multiple muscle groups and being somewhat fatigued by the time I get to the last muscle group. Yeah I know I hit my Biceps on Back Day and my Triceps on Chest day due to the nature of compound exercises but that's where 2 days off from lifting over the weekend helps

I also try to get out of the gym in under an hour so it's not to time consuming.

That seems like a solid split.
I notice you only do chest on friday. Any specific reason for that?

Yeah it gives my Shoulders and Triceps a few days to recover as they are used extensively in the compound exercises I do working out my chest. Since I've been doing this for the last month I have been able to go up 20 lbs on my Bench Press and significant gains with my back, biceps and triceps. Now I don't expect to make such dramatic gains from now on but it was what I needed change things up and start making gains again. I also am not as sore as I use to be doing multiple muscle groups per session and my tendons in my elbows have calmed down and hardly bother me any more.

That said, I'm also 50 and I might not have the recupurative powers that you younger guys do. This is just what worked for me. You might be able to go more balls out than I can and be ok and really benefit from it.

 

[Amused]

Originally posted by: Red DawnI took some advise from our resident fitness expert Amused...

HOLY SH!T :Q



That's not a bad split, Red. You took mine and just mixed it up

And getting out of the weight room in an hour or less is also a great idea.

How long ago did you make the change and what have your results been like?

I haven't been to the gym in weeks because of these damn shingles. They are finally healing and the pain is fading. I should be good to go next week.

I'll be back in pain then... LOTS of pain. GAWD I hate when I have to take a break because going back is a new adventure in newbie DOMS (Delayed Onset Muscle Soreness)

 

[Fingolfin269]

OP, replace Decline BP with weighted Dips.

 

[Kipper]

Originally posted by: PingSpike

Originally posted by: MadCowDisease
Chest, shoulders, and triceps on the same day is absolutely insane, and expecting to get the same results in one session as you would splitting those workouts out over three days is more insane. It's simple. You use your triceps and shoulders when doing bench, but if you are trying to get the two former stronger through isolation exercises you won't be able to lift as much...not to mention you are hitting two major muscle groups in one day -

3x a week is not nearly enough exercise, even if you are looking to improve your health or reduce risks of cardiovascular disease - you need daily or at the very least, regular cardiovascular exercise in order to keep up. 3 days a week is simply NOT ENOUGH.

Like I said. I'm no expert, I'm actually just starting out and have been doing that routine for about a month. I'm planning to switch to back&chest for day 1, do legs&shoulders for day 3, and then doing biceps and triceps for day 5.

Perhaps you could give us an example of your workout routine.

I definately agree with you on the chest, shoulders, tri thing though. I've been doing that for a few weeks, and it just doesn't work. By the time I get done shoulder press, my arms are so waisted that attempting dips just seems counter productive. I only started that routine because I've seen it suggested a lot of places.

I don't do much cardio at all, because I'm skinny and trying to build some muscle first. I'll try to take care of any spare tire action that occurs later on.

Be sure to warm up with a few sets in your workout and cool down with some easier less intensive exercises...I've been lifting for closer to four years now, and I usually go 5-6 days a week (yes, I'm nuts). I don't really have a set workout routine, I do whatever I feel like, but if I try to stick to a one-week rotation:

Day 1: Bench
Incline Press x 4
Flat Bench x 4
Decline Press x 4
Dumbell Flyes x 4
Cable Crosses x 4
I may replace the bench bar with dumbells - I usually alternate, hitting chest about once a week.

Day 2 Back:
Weighted Hyperextensions x 4
Lateral Pulldowns Front, Back, Close-Grip x 4 (12 sets total)
Dumbell Rows x 3
Upright Row x 4
I've been meaning to add deadlifts to this workout but my lower back has been historically weak so I may not.

Day 3 Arms:

My arm workout is probably my longest day - but it really depends what I do...I tend to rotate around 5-6 tricep exercises, maybe doing 3 or 4, and bicep exercises are mostly curls, either preacher or standing.

Day 4 Legs:

Squat x4 or x5
Leg Press x4
Raised Calf Raises on Smith Press until I can barely walk
Hamstring Machine x3
Abductor Machines x3 (these are the so-called 'sex machines')

Day 5 Shoulders:

Shoulder/Military Press x4
Lateral Raises/Forward Raises combined into one exercise x3
Plate Raise x3
Cable Raises (lateral/forward) x3
Flyes x4

That's the core of the workout. I may combine some into one day, etc. I usually have an ab workout for one day as well, and it really depends on my schedule. Cardio is usually thrown in when I have the time - 2-3x a week.

 

[Kipper]

Originally posted by: Fingolfin269
OP, replace Decline BP with weighted Dips.

Depending on how you do weighted dips or dips in general (usually based on hand placement) you will either hit your triceps entirely or your lower pecs. However, it's somewhat difficult to do dips depending on how much you are able to keep your body from rotating forward and placing the stress on your arms or your chest.

Decline isolates the lower pectoral better, IMO.

 

[Fingolfin269]

Originally posted by: MadCowDisease

Originally posted by: Fingolfin269
OP, replace Decline BP with weighted Dips.

Depending on how you do weighted dips or dips in general (usually based on hand placement) you will either hit your triceps entirely or your lower pecs. However, it's somewhat difficult to do dips depending on how much you are able to keep your body from rotating forward and placing the stress on your arms or your chest.

Decline isolates the lower pectoral better, IMO.

There's no need to do that many direct chest exercises. He doesn't need to do Bench, Incline, Decline, and Flies. Hell, replace the flies with the dips. Doing dips is a lot more important to overall growth than doing something like decline bench or flies.

 

[Bulldog13]

Originally posted by: isekii

Originally posted by: Bulldog13

Originally posted by: isekii
This is what I do.

25-30min cardio

Chest/Tricep
Off
Biceps/Back/Legs
Off
Shoulder/Abs

Where are legs?

Lower body

Thighs/calfs/Gluts

That s what happens when I post before 11.

 

[Kipper]

Originally posted by: Bulldog13

Originally posted by: isekii

Originally posted by: Bulldog13

Originally posted by: isekii
This is what I do.

25-30min cardio

Chest/Tricep
Off
Biceps/Back/Legs
Off
Shoulder/Abs

Where are legs?

Lower body

Thighs/calfs/Gluts

That s what happens when I post before 11.

I know how you feel. Sometimes I just can't get started without a couple of beers.

 

[Red Dawn]

Originally posted by: Amused

Originally posted by: Red DawnI took some advise from our resident fitness expert Amused...

HOLY SH!T :Q



That's not a bad split, Red. You took mine and just mixed it up

And getting out of the weight room in an hour or less is also a great idea.

How long ago did you make the change and what have your results been like?

About 4 weeks ago with a week off prior to that. The results have been extremely good... between 10 to 25 lbs on most exercises and I added more exercise for my upper back. Before I switched I was stuck at the same weight on just about everything for weeks. The most significant gains have been my Chest and Tricep exercises (I love hitting my Triceps)

I think the main reason for the gains is that I have more energy as I was definately over training before, doing each Muscle group twice a week. For example I would do Chest and Triceps on one day and Back and Biceps on another day twice a week. By the time I got around to my Biceps or my Triceps I was fatigued and often I was tired when I went to the gym the next day. This also caused nagging injuries which have calmed down a lot since I switched. While that routine was ok when I first started back at the gym, as I started lifting heavier it became to much for my body to handle. A younger guy might be able to get away with it but at 50 I wasn't able too!

 

[Amused]

Originally posted by: Red Dawn

Originally posted by: Amused

Originally posted by: Red DawnI took some advise from our resident fitness expert Amused...

HOLY SH!T :Q



That's not a bad split, Red. You took mine and just mixed it up

And getting out of the weight room in an hour or less is also a great idea.

How long ago did you make the change and what have your results been like?

About 4 weeks ago with a week off prior to that. The results have been extremely good... between 10 to 25 lbs on most exercises and I added more exercise for my upper back. Before I switched I was stuck at the same weight on just about everything for weeks. The most significant gains have been my Chest and Tricep exercises (I love hitting my Triceps)

I think the main reason for the gains is that I have more energy as I was definately over training before, doing each Muscle group twice a week. For example I would do Chest and Triceps on one day and Back and Biceps on another day twice a week. By the time I got around to my Biceps or my Triceps I was fatigued and often I was tired when I went to the gym the next day. This also caused nagging injuries which have calmed down a lot since I switched. While that routine was ok when I first started back at the gym, as I started lifting heavier it became to much for my body to handle. A younger guy might be able to get away with it but at 50 I wasn't able too!

Don't feel old there, Red. I'm 36 and twice a week was way too much for me, too. It's pretty much way to much for anyone.

Good to hear about the gains. Of course, just about any change will bring short term gains. That's why it's smart to change around your routine and exercises every 12 weeks or so.