Hello,

I have been doing a workout for about 5 weeks now:

M/W/F
Bench Press: 3 sets of 10 at 85
then
3 sets of 3 at 95

Biceps: 3 sets of 10 at 65
Triceps: 3 sets of 10 at 65
some Isometrics as well

Tue/thurs/sat
Cardio running

Sun
rest

The problem is my, I asked one of my friends about my routine and he said thats not going to get anywhere for me. He says that i hit a stopping point were my muscles wont get stronger.

He said i should do:

MWF
bench press: 1 set of 10 at 95
1 set of 10 at 105
1 set of 10 at 115

Biceps: 1 set of 5 at 65
1 set of 5 at 85

triceps: 1 set of 5 at 65
1 set of 6 at 85

He said the work out im doing wont make me gain. He said to do this.

Will this help me in gaining or will my other one be better for me?

Please help me out.
Thanks

I don't think neither of them all any good for you. Where are the leg muscles? or the shoulders. What are your goals? Size or strength? Bulk? Cut? Here is a much better routine.

M/W/F Full body routine
Bench
Military Press
Rows
Squat
Deadlifts
Lunges
Tricep Extensions
Pullups or Lat Pulldown
Leg Press

And then on Tuesday/Thursday do HIIT (High intensity Interval Training).

I dont want to work my leg muscles through weights i do sprints and running to work those. As for the work out i only have a bench press system and dont want to go to a gym.
I am going to to the ones i already do and add on tricep extensions.
But as for my friends routine is it better for me then Mine?

I am trying to put on muscle, because i am 156 pounds, 16 yrs old and 5 10. So i would like to add on muscle about maybe 10 pounds upper body. He said i should be about 170 pounds instead of 156.


thanks

Don't Want leg muscles through weight training? Did you know the Squats and Deadlifts are the king of all exercises...They will help you with your sprinting. And you can't just bulk up (add weight) on the upperbody.. You will create a imbalance. I think your friend needs to read up on things...

i dont want to be very big, just enough. I dont have acces to all the equipment i only have a bench system.and i will use as much of that as possible to help my legs, but i dont know how.
let me know

If you just have a barbell, I would recommend something like:

Deadlift
Hack squat
Bench
Bent over rows

Jman is right, neither of those routines will get you far. As for your legs, if all it took was going to the gym and lifting weights to get bigger (or put on weight) than I would already be the size I want. Many people think that lifting weights is what makes you big by itself, but its a combo of many things. I suggest you read Weight Training 101.

Check Merciless' diary for the link to "The Bear."

Thanks guys,

but as for my questions, I wanted to know which one will give me gains, comparing the 2 not anything else.
can someone answer that please

My answer then would be neither.

You cant add muslce to your body when working only three muscles. Three smaller ones at that.

so i looked up your list like bent rows and hack squat.
I know i am asking for too much but can you please write up the work out for me here. Like what should i do first and how many reps and sets. And i only have a bench press bar and the machine, so please can you do this trying to give me a close to full body routine.

I want to work my legs and lower body its just i dont want to go to a gym or neither do i have acces to one. So please help

You're going to see gains because you're a beginner. Sooner rather than later, those routines are going to get you absolutely nowhere.

If your chest, bi's and tri's were the only things that got big and developed, you're going to look like a neanderthal, plain and simple. Ignoring what we tell you is up to you, but you're not going to get anything else out of us, we're not here to kiss your ass.

Oh, and -- leg exercises help you get all around bigger by telling the brain to release more testosterone into the bloodstream.

-edit-
Okay, I read your post above. Sorry if I sounded too crass, but that's what needed to be said before you posted this.

Tell us what "machine" you're talking about. If you have a bar, get some weight plates and start doing things like deadlifts, hack squats, power cleans, military presses, benchpress, bent over rows, high pulls, skull crushers, and barbell curls.

Learn the technique by trying it without weight. Read articles about how to perform these exercises, and watch videos on youtube or whatever, to see how it's done.

Then do a full body routine 3x a week.

Thanks guys
But i only have a barbell and i found this beginners routine:

http://www.bodybuilding.com/fun/randy29.htm

Some one of those i cant really do cause of equipment such as:
back excersices
shoulders
Squats ( no squat holder) or leg press
Leg curls
and calf raises

Can someone tell me if this is a good routine, and what differences i can do by using a barbell to the excersizes. Like for example my shoulders and back what can i do just using a barbell. And i have lots of free weights also

thanks

ExRx Exercise & Muscle Directory

Look at the muscles you need to work. Exrx will usually show you the exercises you can do with a barbell. That routine is fine, as long as you are working the same muscles with the same rep scheme (ex. You can't do cable pulldowns, so do chin-ups or bent-over rows)

I used this routine:
Bodybuilding.com - Randy Herring - The Ultimate Beginner 3-Day Full Body Routine!

and put it in my own way with my equipment:

Abdominals
Crunches 3x15

Chest
bench: 1 set of 10 at 95
1 set of 10 at 105
1 set of 10 at 115
Dumbbell Flyes: 3 sets of 10 at 10lbs

Back:
Barbell Bent-Over row: 1 set of 10 at 95
1 set of 10 at 105
1 set of 10 at 115
Cambered Bar Lying Row: 2x-10 at 85

Shoulders:
Barbell shoulder press: 2x 10 at 85

Biceps: 3 set of 10 at 65

triceps: 3 set of 10 at 65

Calves:
Calf Raises with barbell bar: 3 sets of 10 at 85

thighs:
Leg culrs: 3 sets of 10 at 95

is this too much work?
thanks

Testosterone Nation - Bear Season

thanks for that
But about my Workout is it good for me?
Will it over train?

Here it is:

Abdominals
Crunches 3x15

Chest
bench: 1 set of 10 at 95
1 set of 10 at 105
1 set of 10 at 115
Dumbbell Flyes: 3 sets of 10 at 10lbs

Back:
Barbell Bent-Over row: 1 set of 10 at 95
1 set of 10 at 105
1 set of 10 at 115
Cambered Bar Lying Row: 2x-10 at 85

Shoulders:
Barbell shoulder press: 2x 10 at 85

Biceps: 3 set of 10 at 65

triceps: 3 set of 10 at 65

Calves:
Calf Raises with barbell bar: 3 sets of 10 at 85

thighs:
Leg culrs: 3 sets of 10 at 95


Please comment
thanks