hey people im new to this forum and id like to know if my new routine im tryin out is any good, advise and all oppinions are welcome.
what im tryin to do is ad muscle but try to ad definition aswell so this is what im tryin.i dont want to get too big cus i still enjoy playin football of a sunday.
i do all of these in one week monday to friday
1 month heavy weights : 3 sets of 6 to 8 reps
flys at slight incline
cant rememer what the machine is called but you hold the bars with ur arms at right angles and pull them in from the side till they meet in the middle (mental block lol)
lat pull ups
bent over row
excerise for rear delts(dont know the name for it) basically its on the cables and i cross my arms and hold the grips, and pull them across my body while keeping my arms strait and finish with my arms out at the side
preacher curls or concentation curls
tricep pulldowns (rope)
tricep pulldowns ( v bar)
dips or tricep kickback
close grip bench press or single arm pulldowns
shoulder press (dumbells or bar)
lateral raises to front
lateral raises to side
day 5 (just about to start this)
squats on machine
month 2 is the same as above but instead of doing 6-8 eps, i do 12 reps
also what i do is twice a week i do my abs and twice a week i do 30 mins of cardio after weights
is this any good or what?
why do you squat on a machine?
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Pick one. Adding muscle requires extra food. Definition requires LESS food.Originally Posted by sparky1811
That part's simple: don't overeat.Originally Posted by sparky1811
No chins?Originally Posted by sparky1811
WAAAAY too much direct arm work. Arms don't need their own day.Originally Posted by sparky1811
Learn to do deadlifts and you won't need shrugs.Originally Posted by sparky1811
Upright rows are shoulder killers. Ditch 'em.
Machine squats aren't squats. Sorry.Originally Posted by sparky1811
I don't see chins, deads, RDLs, free squats … I DO see WAY too much direct arm and shoulder work.
This part's fine, provided the ab work is short and heavy.Originally Posted by sparky1811
What's your diet like?Originally Posted by sparky1811
Depending on your strength levels and intensity you might be overtraining. You may want to try a split like this:
Sunday : Rest
As for gaining muscle and having defination at the same time, that's more diet driven, if you gain some muscle mass from the heavy trianing and end up shedding some fat then of course you'll have a bit more size and have some defination.
A lot of guys will tell you upright rows are bad. There's enough good exercises out there, that I just avoid them.
Back exercises use biceps, and shoulder exercises use triceps - putting an arm day after back and before shoulder will probably be hindering your progress.
Squats should always be done free-standing.
Squats and deadlifts are infinitely more important than all the other exercises you're doing.
I hate 'arm days'. Do your arm workout on a day with more important work. You don't need four different types of curls.
Don't ask for a lighter load. Ask for a stronger back.
I'm down with what skinnyfat says, four different types of curls are useless, and squats and deads are important and are better done with free weights then any machine out there.Originally Posted by Skinny Fat