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  My workout -- critique please Post #1 (permalink)  
Old Dec. 18/07, 10:05 AM
Mico
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Join Date: Jul 2006
Posts: 59
My workout -- critique please

I'm currently trying to bulid muscle mass. 5'10, 155lbs, BF% unknown.
This is my workout:
Mon/Thurs (chest and tricep)
- Flat bench, 3 sets
- Incline bench, 3 sets
- Weighted Dips (45lbs), 3 sets
- Butterflies, 3 sets
- any tricep isolation excercise (skullcrushers, close grip bench press, close grip pushups), 3 sets
- Military Press (machine), 2 sets
- reverse flies, 2 sets

Tues/Fri (middle/upper back and biceps)
- Machine Rows, 4 sets
- Lat pulldowns, 3 sets
- Pullups medium grip, 3 sets (to failure)
- Curls - EZ Bar, 3 sets
- Hammer curls - dumbells, 3 sets

Wed/Sat (legs and lower back)
- squats, 3 sets
- leg press, 3 sets
- calf raises, 3 sets
- 30 mins of cardio (saturdays only)

On all days i do abs between sets. If my set can't be coupled with another lifting excercise, then i couple it with abs.
Still working on adding deadlifts in there.

Currently i'm intaking about 2300 calories a day, goal is 200g protein, 200+ carbs (mostly complex, save post-workout shake) and <10g saturated fat. This is my diet for a clean bulk.

I get results extremely slowly, is there something wrong? Am I overworking? I don't have muscle building genes, my father was an endurance runner. Is there a problem anywhere?
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  My workout -- critique please Post #2 (permalink)  
Old Dec. 18/07, 10:10 AM
Adler1983
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Join Date: Aug 2004
Location: Philadelphia
Posts: 491
Search this forum for fullbody workouts or upper lower split workouts. Full splits like yours aren't the most efficient and effective way to train.
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  My workout -- critique please Post #3 (permalink)  
Old Dec. 19/07, 04:45 AM
buzz
Fourth Set
 
Join Date: Jun 2006
Posts: 1,136
Quote:
Originally Posted by Adler1983 View Post
Search this forum for fullbody workouts or upper lower split workouts. Full splits like yours aren't the most efficient and effective way to train.
agree with this
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  My workout -- critique please Post #4 (permalink)  
Old Dec. 19/07, 04:51 AM
BigTomW
45h45h5hfghfghnsnfg
 
Join Date: Aug 2007
Posts: 5,132
I think the 6 days of lifting is just simply too much.
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  My workout -- critique please Post #5 (permalink)  
Old Dec. 19/07, 11:00 AM
Adler1983
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Join Date: Aug 2004
Location: Philadelphia
Posts: 491
BigT: Total agreement. This workout has too much on back to back days. There is a real risk, with this 6 day routine, of substantial shoulder over-training.

IMO: 4 days of lifting, per week, at max.
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  My workout -- critique please Post #6 (permalink)  
Old Dec. 19/07, 01:18 PM
jonkovach
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Join Date: Dec 2007
Posts: 1
Quote:
Originally Posted by Mico View Post
I get results extremely slowly, is there something wrong? Am I overworking? I don't have muscle building genes, my father was an endurance runner. Is there a problem anywhere?

I don't think that you are getting slow results because of bad genes. I, too, have crappy genes. I am quite thin, and have a hard time adding any sort of mass. However, my strength does go up, and I knock out goals all the time.
I do agree with everyone else, I think you are training way too much. You might not feel tired, but your muscles are not getting enough time to recover, and more importantly, rebuild.
Jon
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