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  1. #1
    Registered User want2gainmuscle's Avatar
    Join Date: Jun 2009
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    Am I doing enough to build maximum muscle?

    Hi everyone!

    I'm just starting out after a long break from bodybuilding.
    I was lifting part time at best for the most part so was only really mucking about, but I'm now doing at least 3 days a week.

    Here is my routine so far and might I say, I've definitely noticed a difference to my lean muscle in the mirror even after 2 weeks! So I'm happy so far.

    Monday.

    Heavy bench press, max out at 8 reps. 3 sets.
    Dumbell press medium weight, 15 reps. 3 sets
    Dumbell flys heavy weight. 8 reps. 2 sets

    Wednesday

    Shoulder press, heavy weight max out at 10 reps. 3 sets
    Dumbell upright shoulder flys medium weight 15 reps. 3 sets
    Sit-ups x 200
    Barbell shrugs, heavy weight. 10 reps. 2 sets
    EZ bar curls x 4 sets. heavy weight, 10 rep max

    Friday
    Leg press x 3 sets, heavy weight 10 reps.
    Squats x 2 sets, heavy weight (for me anyway..) 10 reps
    Calf raises, have not been using weights for these. 100 reps or so.
    Pullups x 30. Can only do around 2 or 3 at a time.

    Am I doing enough to meet my goal of getting big?
    Please note I am following a good eating plan also as I used to build with no results and found out it was due to lack of food.

    Thanks everyone.
    Last edited by want2gainmuscle; 03-14-2010 at 05:56 PM.
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  2. #2
    Registered User Engineer_Guy's Avatar
    Join Date: Mar 2010
    Age: 28
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    Originally Posted by want2gainmuscle View Post
    Hi everyone!

    I'm just starting out after a long break from bodybuilding.
    I was lifting part time at best for the most part so was only really mucking about, but I'm now doing at least 3 days a week.

    Here is my routine so far and might I say, I've definitely noticed a difference to my lean muscle in the mirror even after 2 weeks! So I'm happy so far.

    Monday.

    Heavy bench press, max out at 8 reps. 3 sets.
    Dumbell press medium weight, 15 reps. 3 sets
    Dumbell flys heavy weight. 8 reps. 2 sets

    Wednesday

    Shoulder press, heavy weight max out at 10 reps. 3 sets
    Dumbell upright shoulder flys medium weight 15 reps. 3 sets
    Sit-ups x 200
    Barbell shrugs, heavy weight. 10 reps. 2 sets
    EZ bar curls x 4 sets. heavy weight, 10 rep max

    Friday
    Leg press x 3 sets, heavy weight 10 reps.
    Squats x 2 sets, heavy weight (for me anyway..) 10 reps
    Calf raises, have not been using weights for these. 100 reps or so.
    Pullups x 30. Can only do around 2 or 3 at a time.

    Am I doing enough to meet my goal of getting big?
    Please note I am following a good eating plan also as I used to build with no results and found out it was due to lack of food.

    Thanks everyone.
    I would suggest doing deadlifts and rows along with what you've got. Your Monday lifts are too chest heavy in my opinion. Look more into Starting Strength instead of making your own routine.
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  3. #3
    inked Rideit's Avatar
    Join Date: May 2008
    Location: United States
    Age: 35
    Stats: 5'6", 151 lbs
    Posts: 97
    Rep Power: 23
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    I'd add some cleans and deads into your plan...and get your diet right, you will only grow so much without a good meal plan
    -Live Free or Die-
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