Didn't get enough feedback so

[sparty3]

Posting it again! I have started working out about a month ago. I do 3 days in a row and then I take 1 day of rest and go all over. On the 1st day I do legs then on the 2nd chest/shoulders/tri/traps then on the 3rd day I do back/bi/forearm. Many people on this forum have told me that I must be over training while working out like this... So I am thinking of working out 5 days straight, then taking a day break and going all over. I am assuming it would be better for my body to take the pressure of what I do in 5 days then in 3. Please tell me what you think? Give me any suggestions, criticism is welcomed. And if you do agree that 5 days and 1 rest is better then what I do now, please suggest on how to break the days up! THANKS A BUNCH in advance!

[SuicideGripMe]

Its quite simple, go on a program that has worked for others in a similiar situation. At your stage of the game, you are in no way ready to make a routine of your own. Try max-ot or another simple program that concentrates on adding weight to the bar and scale to get big.

[sparty3]

Its quite simple, go on a program that has worked for others in a similiar situation. At your stage of the game, you are in no way ready to make a routine of your own. Try max-ot or another simple program that concentrates on adding weight to the bar and scale to get big.

I don't have a barbell to use! Dumbbells and some machinery.

[flat6]

I don't have a barbell to use! Dumbbells and some machinery.

Buy a barbell.


Or... you can do all of the routines in Rippetoe's with dumbbells...

[SubTerran]

Posting it again! I have started working out about a month ago. I do 3 days in a row and then I take 1 day of rest and go all over. On the 1st day I do legs then on the 2nd chest/shoulders/tri/traps then on the 3rd day I do back/bi/forearm. Many people on this forum have told me that I must be over training while working out like this... So I am thinking of working out 5 days straight, then taking a day break and going all over. I am assuming it would be better for my body to take the pressure of what I do in 5 days then in 3. Please tell me what you think? Give me any suggestions, criticism is welcomed. And if you do agree that 5 days and 1 rest is better then what I do now, please suggest on how to break the days up! THANKS A BUNCH in advance!

too many mistakes in that program to list, if you havent had much luck growing with it, then your program is most likely the reason. Some of your grouping is not very efficient, and resting 1 day isnt enough. So instead of trying to point out things i dont think work well, I'll just simply give you a cycle that I follow, which is working well for me, so you can take it or leave it, since in the end its my opinion vs other ppl on this forum who might have a completely different outlook.

Mon - Deltoids, Triceps
Tues - Back, Traps, Abs with only body weight
Wed - Cardio, weighted Abs
Thurs - Forearms, Legs
Fri - Chest, Biceps, Abs with only body weight

then 2 days rest on the weekend.
Aim to have your workouts span about 1 hour each session, and simply look up exercises for different body parts on BB.com, and put together what you need to do on each day to hit those muscle groups. Aim to have 5 sets per exercise, with reps between 3-10.

Hope this helps.

[sparty3]

Buy a barbell.


Or... you can do all of the routines in Rippetoe's with dumbbells...

whats are rippetoe's?

[sparty3]

too many mistakes in that program to list, if you havent had much luck growing with it, then your program is most likely the reason. Some of your grouping is not very efficient, and resting 1 day isnt enough. So instead of trying to point out things i dont think work well, I'll just simply give you a cycle that I follow, which is working well for me, so you can take it or leave it, since in the end its my opinion vs other ppl on this forum who might have a completely different outlook.

Mon - Deltoids, Triceps
Tues - Back, Traps, Abs with only body weight
Wed - Cardio, weighted Abs
Thurs - Forearms, Legs
Fri - Chest, Biceps, Abs with only body weight

then 2 days rest on the weekend.
Aim to have your workouts span about 1 hour each session, and simply look up exercises for different body parts on BB.com, and put together what you need to do on each day to hit those muscle groups. Aim to have 5 sets per exercise, with reps between 3-10.

Hope this helps.

Isnt 5 sets per exercise a bit too much?

[SubTerran]

Posting it again! I have started working out about a month ago. I do 3 days in a row and then I take 1 day of rest and go all over. On the 1st day I do legs then on the 2nd chest/shoulders/tri/traps then on the 3rd day I do back/bi/forearm. Many people on this forum have told me that I must be over training while working out like this... So I am thinking of working out 5 days straight, then taking a day break and going all over. I am assuming it would be better for my body to take the pressure of what I do in 5 days then in 3. Please tell me what you think? Give me any suggestions, criticism is welcomed. And if you do agree that 5 days and 1 rest is better then what I do now, please suggest on how to break the days up! THANKS A BUNCH in advance!

Isnt 5 sets per exercise a bit too much?

thats what I thought myself at one point as well, until I met this monster dude at the gym who definitely convinced me otherwise and he's got serious results to show for his training methods. Aim to start with 50% of your max and work your way up in the sets, which is what I do. By the time you are done, your muscles should be burning.
ps. keep about 4 -5 exercises per body part, so that would give you 5 sets with 5 exercises, 25 sets in total for each body part on that day on avg.

[DavisForman]

Posting it again! I have started working out about a month ago. I do 3 days in a row and then I take 1 day of rest and go all over. On the 1st day I do legs then on the 2nd chest/shoulders/tri/traps then on the 3rd day I do back/bi/forearm. Many people on this forum have told me that I must be over training while working out like this... So I am thinking of working out 5 days straight, then taking a day break and going all over. I am assuming it would be better for my body to take the pressure of what I do in 5 days then in 3. Please tell me what you think? Give me any suggestions, criticism is welcomed. And if you do agree that 5 days and 1 rest is better then what I do now, please suggest on how to break the days up! THANKS A BUNCH in advance!

I do something similar to what you are doing. I do:

Day 1 - Chest/Tris
Day 2 - Back/Bis
Day 3 - Legs/Shoulders
Day 4 - Light Cardio/Abs/Calfs

Repeat

I keep the volume around 5-7 exercises a day, 3 sets each. Its working great for me.

[sparty3]

thats what I thought myself at one point as well, until I met this monster dude at the gym who definitely convinced me otherwise and he's got serious results to show for his training methods. Aim to start with 50% of your max and work your way up in the sets, which is what I do. By the time you are done, your muscles should be burning.
ps. keep about 4 -5 exercises per body part, so that would give you 5 sets with 5 exercises, 25 sets in total for each body part on that day on avg.

Well when I do legs its Gluts, Quads, Hamstrings, Calves. If I do 5 ex for each with 5 sets... lol thats kinda way too many

[flcarolina13]

I do 5 days of lifting with 2 rest days a week that I take when I feel like I need it.

Day 1: Shoulders (5-6 lifts, 4 sets each, 8-10 reps)
Day 2: Chest (6-7 lifts, 4-5 sets each, 6-10 reps)
Day 3: Back (6-7 lifts, 4-5 sets each, 6-10 reps)
Day 4: Bi's/Tri's (4 lifts bi's, 4 lifts tri's, 4-5 sets, 6-10 reps)
Day 5: Legs (6-7 lifts, 5 sets each, 4-10 reps)

I get in abs 3-4 times a week, and cardio 2-3 times a week.

I usually end up resting after chest and legs because those are my most physically draining days, but sometimes it's after back. Take rest days when your body tells you too.

[Myspacebarbroke]

You cant really say whether or not your overtraining from a split alone, we'd have to know what your doing. BTW your only overtraining if your losing muscle, strength or are always tired and moody. Its alot harder to "overtrain" than people think.

Im curious about the traps on day 2. Why not simply do them after hitting your back? they are part of your back after all and most back exercises hit traps to some degree. You could be limiting the amount of weight you move on back day by exhausting them 1 day before. Move 'traps' to your leg day (after legs) and your good to go. What does your back day look like?

[sparty3]

You cant really say whether or not your overtraining from a split alone, we'd have to know what your doing. BTW your only overtraining if your losing muscle, strength or are always tired and moody. Its alot harder to "overtrain" than people think.

Im curious about the traps on day 2. Why not simply do them after hitting your back? they are part of your back after all and most back exercises hit traps to some degree. You could be limiting the amount of weight you move on back day by exhausting them 1 day before. Move 'traps' to your leg day (after legs) and your good to go. What does your back day look like?

Lats:

Wide-Grip Pulldowns Behind The Neck
Underhand Cable Pulldowns
Cable Rope Rear-Delt Rows
Straight-Arm Pulldown

Middle Back:

One-Arm Dumbbell Row
Bent Over Two-Dumbbell Row with Palms-In
Middle Back Shrug
Bent Over Two-Dumbbell Row

Lower Back:

Stiff-Legged Dumbbell Deadlift
Superman
Weighted Ball Hyperxtension
Hyperextensions (back extensions)

[Myspacebarbroke]

Lats:

Wide-Grip Pulldowns Behind The Neck
Underhand Cable Pulldowns
Cable Rope Rear-Delt Rows
Straight-Arm Pulldown

Middle Back:

One-Arm Dumbbell Row
Bent Over Two-Dumbbell Row with Palms-In
Middle Back Shrug
Bent Over Two-Dumbbell Row

Lower Back:

Stiff-Legged Dumbbell Deadlift
Superman
Weighted Ball Hyperxtension
Hyperextensions (back extensions)

Sets? reps? is that the order you go in?

Ive never heard of a middle back shrug...

[sparty3]

Sets? reps? is that the order you go in?

Ive never heard of a middle back shrug...

I do each with 3 sets 8-12 reps. Middle Back Shrug I got from exercise section at super site. And yeah that's how I go at it. Whats wrong with it? Details please!!!

[Myspacebarbroke]

36 sets for back??? and then you do bi's and forearms? holy crap...I hate the word but that is "overtraining". Whats good about it is that you get alot of angles and use db's. Whats bad is the order and volume. Heres some tips:

Deadlift first, heavy and more. Using a BB will let you pull more weight. Big compound movements come before isolation always.
If you want thickness, do mid back movements next. If its width, do your lats before mid back.
Finally you can do lower back isolation, u dont need supermen if your doing weighted back extensions.

What you dont need:
Underhand cable pulldowns
Cable rear delt rows (your rear delts need to be fresh for all your vertical and horizontal rowing, do them on shoulder day instead)
Supermen and unweighted hyper extensions (theyre pointless if your already doing deads and weighted hyper extensions)
2 db bent over row (1 db rows will do the job better if you dont cheat too much)

Your down to 21 sets, 23 if you do a couple extra sets of deads. You should be able to go heavier now which will help with mass, and you shouldn't overtrain if nutrition and rest are in order. Good luck.

[sparty3]

36 sets for back??? and then you do bi's and forearms? holy crap...I hate the word but that is "overtraining". Whats good about it is that you get alot of angles and use db's. Whats bad is the order and volume. Heres some tips:

Deadlift first, heavy and more. Using a BB will let you pull more weight. Big compound movements come before isolation always.
If you want thickness, do mid back movements next. If its width, do your lats before mid back.
Finally you can do lower back isolation, u dont need supermen if your doing weighted back extensions.

What you dont need:
Underhand cable pulldowns
Cable rear delt rows (your rear delts need to be fresh for all your vertical and horizontal rowing, do them on shoulder day instead)
Supermen and unweighted hyper extensions (theyre pointless if your already doing deads and weighted hyper extensions)
2 db bent over row (1 db rows will do the job better if you dont cheat too much)

Your down to 21 sets, 23 if you do a couple extra sets of deads. You should be able to go heavier now which will help with mass, and you shouldn't overtrain if nutrition and rest are in order. Good luck.

I cannot do that because I have no access to a barbell. Only dumbbells and some machinery. What I do in this case?