Sets/Rep Guidance for routine.

[Twist]

***Disclaimer***
If u attend to make newb jokes, dont transfer them to your fingers. Instead say something helpful.
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Its divided into 3 day, Twice a week. I need help filling in sets and reps. I can always adjust weight. I am on a bulking diet.

Back/Shoulders:
Seated overhead press
Dumbbell Shrugs
Lat pulldowns
Wide Parallel front pulldowns
Smith machine Bent over row
Arms/Chest
Bench press flat (middle)
Incline Dumbell flies
Cable Xovers (upper)
Cable Xovers (Lower)
Concentration Curls
Tricep pulldowns
Tricep overhead extensions
Backward wrist curls
Leg Day
Already got this taken care of...


Please Make comments over it. Maybe too lengthy, redundant, or left out something important wourkout.


Twist

[Spartan936]

Cannot.... resist... must.... make... fun

My opinion is that you should do fewer chest exercises (cut out the cable stuff), perform your bent over rows with a barbell, and squat on top of whatever else you are doing for your legs.

3 day twice a week? Call me stupid, but what does that mean? Ifyou are working out six days a week that is *probably* too much. Start slow and find the right pace for YOU.

Reps and sets? Personally, I just keep my reps below 10 and my sets around 2-4. Do what feels right. Just make sure you are lifting a little bit more each week or two.

[Twist]

You were correct 6 days a week. If not i will do 5 i wont do any less than that. Cables really give me the extra burn. I sometimes get tired of Db trainin all the time.

But why less chest? I got upper lower and middle chest to work out.

[QUOTE=Spartan936]perform your bent over rows with a barbell, and squat on top of whatever else you are doing for your legs. QUOTE]

Im not quite sure what u mean on this

If u dont mind me asking how long have u been bulking. I wiegh just about the same as you but a little taller. Just wondered the results u have gotten or what your goal is?

twist

[DNL]

1. why do you want to workout 5 days a week?
2. you should go to the gym to build your body, not to feel the burn (if you want the burn do 100 reps or use 21s)
3. There's no such thing as isolating upper/lower/middle chest. (actually took me a while to believe this). The chest is one whole unit, you can widen your chest, but other than that i think the shape of your chest is predetermined by your genetic (flat chest, round chest, droopy chest).
4. I think he meant if you are not already doing squat already, you should.

[Twist]

1) Working 5 days a week helps me hit certain body parts without staying at the gym for an hour and a half. only reason i got.

3) i was refering to the chest as sections. kinda like muscle groups. If this is till wrong then im lost.

4) ya i will do squats for lower body. Sometimes my knees pop and hurt so i sometimes tay away from them.

Twist

[Max-Mex]

Back/Shoulders:
Lat pulldowns 2x8
Barbell Bent over row 2x8
Seated overhead press 2x8
Dumbbell Shrugs 2x8

Arms/Chest
Bench press flat 2x8
Dips 2x8
Incline Dumbell flies 2x8
Tricep overhead extensions 2x8
Concentration Curls 2x8
Backward wrist curls 2x8


Done. Whether bulking or cutting, the routine should stay the same.

[Max-Mex]

1) Working 5 days a week helps me hit certain body parts without staying at the gym for an hour and a half. only reason i got.

3) i was refering to the chest as sections. kinda like muscle groups. If this is till wrong then im lost.

4) ya i will do squats for lower body. Sometimes my knees pop and hurt so i sometimes tay away from them.

Twist

1). That's fine. I do this as well.

2). The only pec you need to worry about is the whole pec. You're in no position at this stage of the game to worry about the different "sections".

3). Check you're form. Are you going to or below parallel? The lower you go, the less stress there is on the knees. Benching is bad for your shoulders but that doesn't stop you from benching right? Squat you pussy!

[Twist]

Back/Shoulders:Done. Whether bulking or cutting, the routine should stay the same.

Im sure you are right about this, im not saying u are wrong but just wondering why its the same. just curious.. BTW thanks for the edit on my routine. I will indeed us that one.

3). Check you're form. Are you going to or below parallel? The lower you go, the less stress there is on the knees. Benching is bad for your shoulders but that doesn't stop you from benching right?

Odds are my form is terrible. Ill have some of the guys there help me out on that. So do squats just do lower body?

Also i was wondering if i can do 3 sets of 8. Is that overboard? Should i decline the reps as more sets i do. Ex. 3 sets 10/8/6 reps.

Thanks twist

[Twist]

anyone?

[shansen008]

I would do standing military press instead of seated, and add some lateral raises as well for shoulders. Just doing seated press and shrugs doesnt seem like quite enough to me.

Also if youre bulking and arent very advanced, which by the sound of it you arent, i would drop all the fly crap and just stick to presses until you pack on some mass. Since your doing chest and arms on the same day, do decline and flat bench movements.

[wrestlemaniac]

wait, you can widen your chest now? How? (and don't say by lifting weights).

[Spartan936]

[QUOTE=Twist]You were correct 6 days a week. If not i will do 5 i wont do any less than that. Cables really give me the extra burn. I sometimes get tired of Db trainin all the time.

But why less chest? I got upper lower and middle chest to work out.

perform your bent over rows with a barbell, and squat on top of whatever else you are doing for your legs. QUOTE]

Im not quite sure what u mean on this

If u dont mind me asking how long have u been bulking. I wiegh just about the same as you but a little taller. Just wondered the results u have gotten or what your goal is?

twist

Sorry, I've been away for awhile.

I meant that squats are good for you, and that bent over rows with a smith machine can be limiting.

I began lifting seriously (diet and all) really only five or six months ago. I eat like monster, and lift every other day. In a couple months I gained 15 pounds. I got sick some time ago, and lost some weight, but just today I started lifting again. Diet is key.

Don't worry about the "burn" thing. When you use lower reps there will be little or no burn, but the results will be better. Sometimes I don't feel my muscles involved much at all, though my form is good and I'm really contracting my muscles.

Five or six days a week is what many people lift with. Be sure you give yourself (and your muscles) enough rest though.

Now go eat, and I will too.

[Spartan936]

wait, you can widen your chest now? How? (and don't say by lifting weights).

By lifting weights.


When your pecs grow, they grow out in all directions.

[Twist]

Help with Overhead Tricep Extensions

Whenever i do these i have my buddy check my form and its ok, but whenever i do these i feel my elbow pop and rubs pretty hard on something. Any help?

[wrestlemaniac]

By lifting weights.


When your pecs grow, they grow out in all directions.

I know that, thats why I said not to say that lol. The first person said

you can widen your chest, but other than that i think the shape of your chest is predetermined by your genetic

which is making it sound like certain exersizes will make your chest grow wider rather than just bigger all over (I always thought it just grew as a whole).