How can I make this work... Need some help

[raczyk]

I just started bodybuilding and my goal is to bulk up and gain some strength (curently I am 19 and 130lbs.). The problem is that my gym is at school and I'm there Monday - Thursday. I want a routine that will not overtrain my muscles, this is what I have so far..

Monday - Chest/Triceps
Tuesday - Off
Wednesday - Legs/Shoulders
Thursday - Back/Biceps
Friday - Off
Saturday - 60 reps of different pushups/ Abs
Sunday - Off

Also is it a bad idea to do pushups/abs every or every other day before going to bed?

[Sychokid]

Originally posted by raczyk
I just started bodybuilding and my goal is to bulk up and gain some strength (curently I am 19 and 130lbs.). The problem is that my gym is at school and I'm there Monday - Thursday. I want a routine that will not overtrain my muscles, this is what I have so far..

Monday - Chest/Triceps
Tuesday - Off
Wednesday - Legs/Shoulders
Thursday - Back/Biceps
Friday - Off
Saturday - 60 reps of different pushups/ Abs
Sunday - Off

Also is it a bad idea to do pushups/abs every or every other day before going to bed?

The split seems fine to me. I would take out the pushups though. I would also only do abs 3x a week at most. If you need help with the exercses or sets/reps, just post.

Now, you are gonig to be needing to eat a lot. 130 at 19 is very little. Try this calculation to help you figure out your calorie and protein intake:

calorie
bodyweight x 19-20

protein
bodyweight x 12.-1.4

keep carbs higher then normal and saturated fats in moeration.

if you need anymore help, just post.

[raczyk]

This forum is great very fast replys. Thanks for advice Sychokid... There is one thing im not sure about is reps per body part. I usualy do 3 exercises x 3 sets x 10 reps/set = Total of 90 reps per body part.

E.g for Shoulder's I would do:

1) Dumbell Shoulder Press
2) Barbell Upright Row
3) Cable Row (to neck with elbows out)
4) Dumbell Shrugs

(I think these are good exercises as each one of them works out a different part of the shoulders, but not sure...) Is this to many reps? I probably finish these 4 exercises in 30 - 35 minutes and then would do legs on that day.

And one final question do i need the same amout of protein on my off days as i take on my work out days?....

Sorry for the overwhelming amount of questions but i seriously want to get all this stuff right so I can bulk up and look HOT for the summer!! heheh

[Bignbuff]

Originally posted by raczyk
This forum is great very fast replys. Thanks for advice Sychokid... There is one thing im not sure about is reps per body part. I usualy do 3 exercises x 3 sets x 10 reps/set = Total of 90 reps per body part.

E.g for Shoulder's I would do:

1) Dumbell Shoulder Press
2) Barbell Upright Row
3) Cable Row (to neck with elbows out)
4) Dumbell Shrugs

(I think these are good exercises as each one of them works out a different part of the shoulders, but not sure...) Is this to many reps? I probably finish these 4 exercises in 30 - 35 minutes and then would do legs on that day.

And one final question do i need the same amout of protein on my off days as i take on my work out days?....

Sorry for the overwhelming amount of questions but i seriously want to get all this stuff right so I can bulk up and look HOT for the summer!! heheh

You should be doing 6-9 sets for smaller bodyparts such as biceps, triceps, and deltoids and 9-12 sets for larger bodyparts such as legs, back, and chest.

Keep your reps between 6-12 for the best bodybuilding results. Don't concentrate on how much weight your using, instead concentrate on good form and intensity. You shouldn't do cable rows for shoulders since they are a back excercise. Try something simple like this for shoulders and traps.

Dumbbell Shoulder Press 3x6-10
Side Lateral Raises 2x8-10
Bent Over Raises 2x8-10
Dumbell Shrugs 3x8-12

and that's it. Should work good. This hits all 3 deltoid heads as well as the traps. You should be able to finish this in about 20 minutes as well as your leg routine in 40 to keep workouts under an hour. Make sure you train legs first though.

And yes, you should be consistent with the amount of protein you eat 7 days a week.

If you have any more questions or need us to critique your routine then just post.

Bignbuff

[Sychokid]

All your sets and reps don't have to be the same. I usually don't do anymore then 3 sets per exercise. I respond best to lower reps like the 4-6 range for hypertrophy (mass). A lot of people respond better to 6-10 reps. Try both.

I like to keep my protein levels high on both off and workout days. Sometimes though, i'll lower my protein by maybe 10-20 grams though.

What ever you do, try and make sure your workotus last no longer then an hour. If you need some help deciding which exercises are best or anything, just post.

[raczyk]

Okie i am all set just need to touch up on my routine, not sure exactly how many reps per body part, but this is what i have so far.. And also when doing ab crunches is the weight supopse to be directly over or behind myhead.... Thx for all your help

===Monday===
Chest / Biceps
Chest
1. Flat Bench Press (BB or DB) - 3x12
2. BB Incline Bench Press - 3 x 12
3. Flat DB Fly’s - 3x10
4. BB Decline Press 2 x 10
Chest = 122 reps

Triceps
1. BB Triceps Extension - 3x10
2. BB Close Grip Bench Press - 3x10
3. Cable Pushdown - 2x10
Triceps = 80 reps

===Tuesday===
Abs
1. Ab Crunches 3 x 20
2. Twisted Crunch 3 x 20
Ab's 60 reps
Obliques 60 reps

===Wednesday===
Legs / Shoulders
Legs
1. Lever 45° Leg Press - 3x12
2. Lever 45° Calf Press - 3x12
3. Seated Leg Press -3x12
4. Sled Seated Calf Press - 3x12
Quads = 72 reps
Calves = 72 reps

Shoulders
1. DB Shoulder Press -3x10
2. DB Side Lateral Raises - 2x10
3. BB Bent Over Raises - 2x10
4. DB Shrugs - 3x12
Shoulders = 70 reps
Traps = 36 reps

===Thursday===
Back / Triceps
Back
1. DB Bent-over Row - 3x12
2. Wide-grip Lat Pull Down - 3x12
3. Seated Cable Rows - 3x12
4. Close Grip Pulldown - 3x12
Back = 72 reps
Lats = 72 reps

Biceps
1. BB Curl - 2x10
2. BB Preacher Curls - 3x10
3. Seated Incline DB Curls - 3x10
4. DB Hammer Curls - 1x10
Biceps = 80 reps

===Saturday===
Abs
1. Ab Crunches 3 x 20
2. Twisted Crunch 3 x 20
3. Variety of pushups 3 x20 - this is for some endurance
Ab's 60 reps
Obliques 60 reps

[Sychokid]

No. if the weight is behind your neck, that is a injury waiting to happen. Put it on your chest. Also, I notice you your reps are kind of high, Try the- 6-8 reps and if you don't like it, try goin lower/higher. Here are some other things I would change as well:

===Monday===
Chest / triceps
Chest
Flat Bench Press (BB or DB) - 3 sets
Incline Dumbell Bench Press - 3 sets
Dips (EAING FOWARD) 2 sets
Flat DB Fly’s 1 et
BB Close Grip Bench Press - 3 sets
BB lying Triceps Extension 2 sets
Cable Pushdown 1 set


===Tuesday===
Abs
Weighted Ab Crunches 3 x 20
Twisted Crunch 3 x20
Hanging leg raises 3 x 20

===Wednesday===
Legs / Shoulders
Legs
SQUATS 3 sets
Stiff legegd deadlifts 3 sets
Lever 45° Calf Press - 3 sets
DB Shoulder Press -3x10
DB Side Lateral Raises - 2x10
BB Bent Over Raises - 2x10


===Thursday===
Back / biceps
BB Bent-over Rows 3 sets
Wide-grip Pullups ( palms facing foward and weighted if it can be done over 10 reps) 2 sets
Deadlifts 3 sets
One armed Dumbell rows 1 set
BB Curls 3 sets
DB Hammer Curls 2 sets
Preacher curls 1 set (alternate with incline curls)

if you havea nymore questions/rpoblems, just psot.

[raczyk]

hey thanks for all your help...

Just one more thing lets say I do 8 - 10 repetitions, on my last rep should i be intensly struggling to lift the weight?

I know form is more important then the amount of weight, but how intensely should i be doing my workout.

[Bignbuff]

The routine sycho suggested is good. You may wanna add in 2 sets of leg press or hack squats on leg day and you may wanna put traps in there somewhere, maybe during legs, shoulder day.

[Bignbuff]

Originally posted by raczyk
hey thanks for all your help...

Just one more thing lets say I do 8 - 10 repetitions, on my last rep should i be intensly struggling to lift the weight?

I know form is more important then the amount of weight, but how intensely should i be doing my workout.

Yea that's good. Work out as intensly as possible, but with good form.

[Sychokid]

Originally posted by raczyk
hey thanks for all your help...

Just one more thing lets say I do 8 - 10 repetitions, on my last rep should i be intensly struggling to lift the weight?

I know form is more important then the amount of weight, but how intensely should i be doing my workout.

No problem. On my last set, if I know I won't be able to complete the desired amount of reps with good form, I'll lower the weight a bit.

[raczyk]

Thanks for all your help Sychokid and bignbuff , I'm off to the gym to do my back/arm at the gym, since i have missed this workout on Thursday...

[Sychokid]

Originally posted by raczyk
Thanks for all your help Sychokid and bignbuff , I'm off to the gym to do my back/arm at the gym, since i have missed this workout on Thursday...

Good luck and I hope you had your pre workout meal .

[Bignbuff]

Originally posted by raczyk
Thanks for all your help Sychokid and bignbuff , I'm off to the gym to do my back/arm at the gym, since i have missed this workout on Thursday...

No problem. Good luck!