First off, I’m 41 years old male, 6’-4” and weight 200lbs. smoker for 20 years and have started to exercise for about a month now and seeing results. Before I get stoned to death by the lynch mob, I’m taking the patch and finally ready to quit this bad habit along with a little help from the nagging wife. LOL. I’m currently taking “All The Whey Brand Protein Isolate” & “EAS Phosphagen HP Creatine” for about a week now. Ok, now you know my story here’s the question, Is the three day routines enough to show real results or should I be bench pressing and such more than once a week? Thanks to all.
3 day routine is ambiguous. That could mean any number of things. What exactly is your routine?
If by three day routines, you mean 3 times a week (example, Mon/Wed/Fri), then it is enough. If you lift heavy, your body will need plenty of rest in between days. Check some routines posted on this site, or even Starting Strength. There are some great 3-day split routines!
yes, depending on the routine, it will have you do you chest either once, or twice a week, but that should be fine.
you're still not being clear on your routine, which doesn't allow anybody to help you as well as they could.
Why don't you write down your routine?
For instance, if you follow starting strength's 3 day routine on alternating weeks you will be benching twice (alternating with weeks of OH Pressing twice).
Incline Dumbbell or Barbell Bench Press (2 sets)
Flat Dumbbell or Barbell Bench Press (2 sets)
Dumbbell Flies (2 sets)
Decline Tricep Extensions or French Curls (3 sets)
Tricep Cable Pull Downs (3 sets)
Squats (3 Sets)
Stiff-Leg Deadlifts (3 sets)
Bent-Over Barbell Rows (3 sets)
Deadlifts (3 sets)
Barbell or dumbbell shoulder press (2 sets)
Dumbbell lateral raise (2 sets)
Upright Rows (2 sets)
Dumbbell bicep curls (2 sets)
Incline dumbbell curls (2 sets)
Hammer Curls (2 sets)
If I were you, I'd hit each bodypart more than once a week. I'd look into something like Starting Strength.
The routine you have now is not absolutely terrible, but it's certainly not ideal. I would cut out at least three isolation lifts from each day. I would also drop the SLDLs. You're not going to have any kind of intensity left for your deadlifts if you are squatting and SLDLing first. If you'd like, you could alternate DLs and SLDLs from week to week.
But again, something like SS would be a better choice.
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Agreed, this routine isn't bad, just not optimal. Look into Starting Strength.
Give chalk a chance.
49 years old
Starting Strength is a book written by Mark Rippetoe (sp?). He created a routine, which is extremely simple, yet effective, which a lot of people use (including me!). If I were you, I would order this book from Amazon, or some other place, and read it from beginning to end. This will answer pretty much any question you ever needed to ask, and you'll be one step further in your quest to become a bodybuilder.
SLDLs = straight leg deadlifts
DLs = deadlifts
3 days workout is very less. You need to follow 6 day a week routine for maximum strength.