MONDAY - Chest/TricepIm still working my 'little boys chest' as my mother calls it and i just want to check that i am working my chest the correct way. Firstly i use machines, yeah free weights would be ideal but my gym only offers up to 10kgs dumbells so im screwed (gonna change gym when membership runs out in January (2yr Membership)2 mile run at 12kph which takes about 17mins (or 12 mins on x-trainer or 6 mins rower)Then onto the bench press machine thingie55kgs x 10 (121 lbs)60kgs x 860kgs x 865kgs x 665kgs x 670kgs x 475kgs x 180kgx x 1 (176 lbs)The max lifts (75/80kgs) depends on how strong im feeling but usually i wont be able to lift them very far. 2 min rest between each set.Then onto the pec dec thingie30kgs x 3 (find this machine awkward, not really a fan)Then tricep press machine50kgs x 3 (Any higher and i start coming off the seat :P)It takes aprox 70 mins to complete this workout.WEDNESDAY - BicepMy arms especially biceps are seemingly developing nicely, they are pretty hard and look ok but could do with more size.2 mile run at 12kph which takes about 17mins (or 12 mins on x-trainer or 6 mins rower)Preacher curl maching (i think you sit on it put your arms on a pad angled away from you and pull a bar, the movement is like a curl)20kgs x 8 (44 lbs)25kgs x 625kgs x 630kgs x 435kgs x 440kgs x 1 (88 lbs)Concentration Curl (Free weight)10kgs x 8 (22 lbs)FRIDAY - CVUp to 2 hours of intense squash playing against a ex county Tennis player, extremely intense to the point my feet peel to hell but its all good fun.DIETDinner - Assorted animals, rice, potatoe waffles, pizza, burger.Lunch - (During work) 2 rolls per 30 min break 5 days a week = 30 cheese rolls a week (wholemeal)Weekend - WhateverDrinks - Milk mostly, weekends, alcohol.Weight 10stone 1, Height 158cm, BMI 18-19, Body fat %age 8.6%-------------------I want more muscle throughout so any improvements on my workouts would be apreciated, should get some more muscle groups involved but not sure what/when i should be doing.I want to get my body fat up to at least 12%.Any help apreciated!thx!Max! @ 2:15am
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Routine check
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Holy hell, that is a terrible routine. I don't even know where to start.From what I can see from your stats, and past posts you're a hard gainer like myself which means you want to focus on the major movements, forget all the isolation exercises. Lets see...MONDAY - Chest/Tricep>> Add shoulders onto this day as well. I'd throw out the tricep workout and do military press instead. If you really want to put on mass as you have to focus on your main muscles. Grow a big chest, and your triceps will follow.Im still working my 'little boys chest' as my mother calls it and i just want to check that i am working my chest the correct way. Firstly i use machines, yeah free weights would be ideal but my gym only offers up to 10kgs dumbells so im screwed (gonna change gym when membership runs out in January (2yr Membership)>> Do they have barbells and weights? I do my current entire full body routine with only a barbell. Dumbells definately help, but are not essential.2 mile run at 12kph which takes about 17mins (or 12 mins on x-trainer or 6 mins rower)>> Ugh, use that time to stretch. You're burning up valuable energy here. 5min tops, you should really just aim to get your heart rate up.Then onto the bench press machine thingie55kgs x 10 (121 lbs)60kgs x 860kgs x 865kgs x 665kgs x 670kgs x 475kgs x 180kgx x 1 (176 lbs)>> Too much, I bet you could lift a lot more if you hadn't wasted all that energy warming up. 10 x with the bar; 5 x 25% max; 3 x 50% max; 2 x 75%; 1x 90%; then do two or three sets of your working weights, aiming for around 5 reps.The max lifts (75/80kgs) depends on how strong im feeling but usually i wont be able to lift them very far. 2 min rest between each set.>> If you can't push them the entire way drop the weight. 2min rest is a lot too, that's how long I take between big squat sets. Once you have your breath back, jump straight back into it.Then onto the pec dec thingie30kgs x 3 (find this machine awkward, not really a fan)>> No heavy dumbells, so your options are limited.Then tricep press machine50kgs x 3 (Any higher and i start coming off the seat :P)>> I assume this is the cable push down? Do military press instead, or if you insist on working the triceps grab a big plate used for barbells and do skull crushers.It takes aprox 70 mins to complete this workout.>> Yuk. If you do not waste time watching the TVs, listening to the radio or chatting you should be out in 40min max.WEDNESDAY - Bicep>> Holy overtraining Batman!My arms especially biceps are seemingly developing nicely, they are pretty hard and look ok but could do with more size.>> You want big biceps? Deadlift. Don't believe me? Ask Helms.2 mile run at 12kph which takes about 17mins (or 12 mins on x-trainer or 6 mins rower)>> See above.Preacher curl maching (i think you sit on it put your arms on a pad angled away from you and pull a bar, the movement is like a curl)20kgs x 8 (44 lbs)25kgs x 625kgs x 630kgs x 435kgs x 440kgs x 1 (88 lbs)>> Silly. Deadlift.Concentration Curl (Free weight)10kgs x 8 (22 lbs)>> Stupid. Lat pull ups, or lat pull downs if you're not strong enough.>> Add bentover rows and shrugs and make this a back day.FRIDAY - CV>> If you want to get big, cut down on the CV. If you enjoy squash by all means keep playing, but if you only do it for cardio you're only hindering your muscle growth.Up to 2 hours of intense squash playing against a ex county Tennis player, extremely intense to the point my feet peel to hell but its all good fun.>> If you really want to get big, make this leg day. Squat, squat and squat. Switch back and chest day around so your legs have plenty of time to recover between deadlifts and squats.DIETDinner - Assorted animals, rice, potatoe waffles, pizza, burger.>> Go one "see food" diet. You see it, you eat it. You can try and eat healthy, which is good, but after that healthy meal if your brother asks if you want anything from Maccas go with him and eat that too. You're a hardgainer, most of your problems will lie in your diet, not the gym.Lunch - (During work) 2 rolls per 30 min break 5 days a week = 30 cheese rolls a week (wholemeal)Weekend - WhateverDrinks - Milk mostly, weekends, alcohol.Weight 10stone 1, Height 158cm, BMI 18-19, Body fat %age 8.6%-------------------I want more muscle throughout so any improvements on my workouts would be apreciated, should get some more muscle groups involved but not sure what/when i should be doing.>> Helms recently posted an article called "the basics of bigness", read that and follow that routine, it is excellent.I want to get my body fat up to at least 12%.>> Eat, eat and eat.Any help apreciated!thx!Max! @ 2:15am>> Good luck!