I try to hit the gym 3-5 times a week but usually only get 3 times a week because I'm busy. How about you? And what is the best for gaining size?
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06-16-2012, 10:10 PM #1
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06-16-2012, 10:15 PM #2
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06-16-2012, 10:17 PM #3
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06-16-2012, 10:21 PM #4
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06-16-2012, 10:23 PM #5
- Join Date: Feb 2008
- Location: Melbourne, Victoria, Australia
- Age: 31
- Posts: 19,202
- Rep Power: 7976
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06-16-2012, 10:31 PM #6
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06-16-2012, 10:31 PM #7
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06-16-2012, 10:37 PM #8
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06-16-2012, 10:38 PM #9
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06-16-2012, 10:40 PM #10
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06-16-2012, 10:40 PM #11
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06-16-2012, 10:40 PM #12
My goal is to gain size. Hmm I'm not sure if splits will work out for me since I easily get tired after I do dumbbell shoulder presses, incline bench press, laterals, etc. If I think about doing lats/pullups after shoulders I think I would have to use a lot of weight on the assisted chin-up machine because my arms will be very tired.
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06-16-2012, 10:43 PM #13
- Join Date: Feb 2008
- Location: Melbourne, Victoria, Australia
- Age: 31
- Posts: 19,202
- Rep Power: 7976
what are your lifts?
if you need to use the assisted pull up machine youve got bigger problems than what routine youll do.
train a muscle at least 2x a week, progressively overload, eat more.Powerlifter at PTC Performance Training Centre
661 squat, 385 bench, 705 deadlift, 1752lb total.
http://www.youtube.com/watch?v=AVx1ANJc7lc
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06-16-2012, 10:43 PM #14
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
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OP, what martyn does isn't necessarily wrong, but its certainly not orthadox, (it makes sense to me that you'd want to do something more orthadox before experimenting with this sort of thing), not to mention he has been training for a while so his results from this may be different to someone with less experience.
The fact that you ask, 'What's best for gaining size' implies that you should read the nutrition stickies and choose a solid novice routine like All Pros Beginner's routine or starting strength.'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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06-16-2012, 10:49 PM #15
I use 2 x 40lbs dumbbells for seated shoulder press then progressively go down to 30lb, 25lb, etc (I'm not sure if I should work my way up or down. I keep hearing different things so what is better?). Then I do a drop set where I'll do a significantly lighter weight for more reps. In total I do 4 sets of seated shoulder press.
Then I do 4 sets of incline dumbbell/bench press. I use about the same weights that I use for seated shoulder press as my muscles get tired after the seated shoulder press.
Then I do lateral raises and variations of them. 8 sets of lateral raises for broader shoulders.
That's my shoulder routine.
For back I do assisted chin-ups. Then I do lat pulldown and seated rows. Then my last exercise is bicep curls.
Legs I do leg press, squats and calf raises.
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06-16-2012, 10:59 PM #16
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06-16-2012, 11:02 PM #17
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06-16-2012, 11:16 PM #18
- Join Date: Feb 2008
- Location: Melbourne, Victoria, Australia
- Age: 31
- Posts: 19,202
- Rep Power: 7976
doesnt matter, progressive overload is progressive overload. shoulder pressing 40lb DBs is meh, its not newbie, but its not intermediate yet.
what do you squat, bench and dead?Powerlifter at PTC Performance Training Centre
661 squat, 385 bench, 705 deadlift, 1752lb total.
http://www.youtube.com/watch?v=AVx1ANJc7lc
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06-16-2012, 11:20 PM #19
3 on, 1 off, repeat.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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06-16-2012, 11:25 PM #20
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06-16-2012, 11:27 PM #21
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06-16-2012, 11:54 PM #22
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06-16-2012, 11:56 PM #23
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06-17-2012, 12:16 AM #24
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06-17-2012, 12:23 AM #25
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06-17-2012, 12:25 AM #26
Thanks for the advice.
So what's better? Starting heavy on the first set and progressively going down in weight (i.e. start with 40lb dumbbells and go to 30lb for the 2nd set, 20lb for the 3rd set, etc) or is it better to start light (start with 20lb dumbbells and go to 30lb for the 2nd set, 40 for the 3rd set, etc)?
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06-17-2012, 01:00 AM #27
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06-17-2012, 02:12 AM #28
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06-17-2012, 02:33 AM #29
I used to go every monday, wednsday, and Friday (thursday and sunday cardio) but I dislocated my knee cap which took me out of the gym for a while, then broke my finger which meant I couldn't lift. After it recovered I went gym for 2 weeks and then I broke my finger again (same one, but on other hand).
So my schedule is gym 3 days a week but I can't live up to it =/.
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06-17-2012, 03:06 AM #30
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