confused : routines

[tsungwei]

i'm kind of confused. some people are saying i'm overtraining. other people say low volume work. When i look at WBB, i think, thats not enough exercises. heres an example of my routines.

shoulders :
3 sets upright row
4 sets military
4 sets dumbell press
3 sets arnold
6 sets side lateral
3 sets reverse pec
and maybe more.

chest:
3 sets barbell incline
5 sets dumbell incline
5 sets on the cable machine
3 sets fly machine
3 sets flat bench


anyway, most of my exercises will be at least 15 sets. even if it is a tricep day, or traps day. Yes i set aside days for those small muscls

otherwise i don't feel anything, and i think its a waste of time.


i'm trying to gain mass

is this not the best way to do so?
i go heavy on all sets, especially big lifts.

i know a popular answer will be " see what works for you "

but.. i havent really had time to test around.

is this routine ok?

[getfit]

i think you have too much going on!

where's back,legs?

[Praetorian]

For me that would be way too much work.

23 sets for shoulders!!!!????

i would suggest that you cut down the volume. a lot.

[tsungwei]

whats the downfall of doing 23+ sets? because honestly its more like 30 for shoulders haha.

i only do it once a week, so dont u want to break it down as much as possible?

i do do back / legs btw.. i just chose not to include my routines in there

[MixmasterNash]

What are you back and leg routines? Unless you're spending 2 hours a day in the gym, every day (which itself means you're wasting time), you don't have enough time to properly work your big muscle groups.

Your legs are relatively very weak, and you don't list a deadlift, so I imagine you need to focus on legs and back and give everything else a rest. You don't need more than a dozen sets for a given muscle group for standard hypertrophy purposes.

[KingJustin]

Here's the reasons why your routine is bad:
1. You're probably overtraining
2. If you spend more than 1 hour in the gym, you start to hurt yourself and not help yourself. Testosterone production stops and cortisol starts, this is bad.
3. You only train each muscle once a week, which means that you grow very infrequently
4. You aren't going to be intense on many of your lifts
5. When you plateau on your lifts, you won't be able to really do anything, because you have so much going on and you can't mess with the training variables much

There's probably more, but those stick out.
Why the hell do you need 8 different exercises to work the same muscle group? For my, say, chest, I have one exercise. DB Bench press. DB bench press stimulates the muscle fibers in my chest. I don't have problems getting stronger in it, because when I start to plataeu then I up the volume or intensity. Thus, I'm constantly progressing and overloading my muscles, which in turn causes hypertrophy in my chest. Your routine, on the other hand, just rapes the hell out of your shoulders and hardly helps you progress.

[AKraut]

You are definitely wasting your time with all that direct shoulder work. You don't want to 'break it down as much as possible'. You grow through dieting and rest. If you added squats and deadlifts to your good bench routine your shoulders would be getting more than enough attention. If you're going to spend that much time in the gym I hope your having a protein shake with some carbs somewhere during that time, I'd be afraid of all those sets eating away your gains.

[Max-Mex]

i'm kind of confused. some people are saying i'm overtraining. other people say low volume work. When i look at WBB, i think, thats not enough exercises. heres an example of my routines.

otherwise i don't feel anything, and i think its a waste of time.


i'm trying to gain mass

is this not the best way to do so?

More is not always better. If you don't "feel" it, so what? Doesn't mean anything that you don't "feel" it.

Gain mass: eat like a pig, lift heavy, rest......repeat.

Now, go do WBB #1, start a food journal (www.fitday.com), and come back to us in 3 months.

[Vapour Trails]

I do 6 sets for shoulders per week, for comparison purposes.

[DNL]

More is not always better. If you don't "feel" it, so what? Doesn't mean anything that you don't "feel" it.

Gain mass: eat like a pig, lift heavy, rest......repeat.

Now, go do WBB #1, start a food journal (www.fitday.com), and come back to us in 3 months.

Listen to this man. He's a man with few words.. yet always straight to the point.

[mattanshrager]

overtraining. center your workouts around compound movements: rows, cleans, bench, dead, squat. do heavy, low-rep sets. like they said, 45-60 minutes at the gym. just do your sets heavy and rest, but the thing with this low volume workouts is that you have to put your ALL in every rep.

[mattanshrager]

actually just listen to max-mex