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  1. #1
    Join Date
    Apr 2013
    Posts
    1

    Trying to increase muscle size

    I’m trying to increase muscle size. How is my workout plan? Should I add more exercise? Am I working out all the areas? Do I need to change my sets or reps?


    ALL EXERCISES ARE 4 SETS X 12 REPS

    Day 1 - CHEST
    Chest Press
    Dumbbell Pullover
    Incline Bench Press
    Flat bench Press
    Chest Press (barbell)
    Free Motion Chest Fly
    Weighted Dips


    Day 2 - BACK
    Kneeling Pulley Row
    Upright Cable Row
    Seated Row
    Front Pull
    Dumbbell Row
    Body Weight Pull Ups

    Day 3 - SHOULDER
    Shoulder Press
    Dumbbell Raise
    Dumbbell Shoulder Press
    Dumbbell Side Laterals

    Day 4 -LEGS
    Leg Press
    Seated Leg Curl
    Leg Extension

    Day 5 - ARMS
    Dumbbell Curl
    Preacher machine
    Bar Pushdown
    Seated Dip
    Wrist Curl
    Barbell Curl
    Dumbbell Hammer Curl
    Dumbbell Extensions
    Reversed Push Down Bar (palms facing)

    ABS – Ab Crunch Machine - Everyday

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  3. #2
    Goldfish is offline Request Title Change from Admin
    Join Date
    Mar 2009
    Location
    A House on a Hill
    Posts
    2,388
    It honestly looks to me like you've just picked a list of your favourite exercises, rather than really thought about "What do I need?" and "What don't I need?" The fact that you only have 3 exercises for legs when you have many more for each upper body muscle speaks volumes. I'd recommend a more balanced approach. Here's a more reliable template for you, that should allow you to have a pretty well-balanced routine, which will help you gain muscle all over and reduce the risk of injury.

    Upper Body:
    - 2 compound pushes
    - 2 compound pulls
    - 1 biceps and 1 triceps
    OR
    - 1 anterior delt, 1 medial delt and 1 rear delt

    Lower Body:
    - 2 quad/knee-dominant lifts
    - 2 glute-ham/hip-dominant lifts
    - 1 calves
    - 1 abs

    So, an upper body workout might look like:
    - Bench press
    - Incline DB bench press
    - Pull ups
    - Rows
    - Barbell curls and dips OR
    - DB overhead press, face pulls and lateral raises

    And a lower body workout might look like:
    - Front squats
    - Back squats
    - RDLs
    - Leg curls
    - Standing calf raise
    - Woodchops

    Do upper and lower each twice a week, possibly using alternating exercises each time (eg I do bench press and close grip bench press on Tuesday, and incline bench press and overhead press on Friday), work progressive overload, and eat. 4x12 for everything is fine, although you may find some exercises respond better to higher or lower rep ranges, or you may benefit from practicing periodisation (eg spend 1 month doing 4x12, then the next month doing 4x8, then the next month doing 5x5 (compounds only)). There are lots of options here. The main thing is to make sure you balance right with left, top with bottom, front with back; build strength in the rep range chosen; and eat enough to gain about 0.5-1lb/wk.

  4. #3
    Join Date
    Feb 2013
    Location
    Personal Trainer
    Posts
    87
    So you are doing 4 different types of curl and no squats?

    Follow the advice from goldfish.

  5. #4
    Join Date
    Apr 2013
    Posts
    740
    It's not the workout that's going to increase your muscle size, it's rest and nutrition.

  6. #5
    Join Date
    Apr 2013
    Location
    U.A.E
    Posts
    1
    good instruction very helpful ..

  7. #6
    Join Date
    Oct 2013
    Posts
    18
    I have been looking for ways to mix it as well. My question is I read about these gloves randomly as I had never seen them before I am just wondering how long the "rings" integrated into the gloves would actually last. Seems like they would get separated over time with regular use and weights? Have any of you ever tried or seen? Just wondering if it is gimmicky or not?

  8. #7
    Join Date
    Apr 2013
    Location
    United States
    Posts
    21
    Many research shown that in order to increase muscle mass, stress must be put on the body, leading to increased hormone release, and increased flow of nutrients into the muscle, and with rest, muscles will grow.

  9. #8
    Join Date
    Jul 2014
    Posts
    25
    I am also trying to increase my muscle size. I think Goldfish provide a nice routine for exercise. I would like to follow this routine.

  10. #9
    Join Date
    Oct 2014
    Posts
    3
    You need to increase your chest exercise. By this you won't reach anywhere. Increase workout time as well.

  11. #10
    Join Date
    Jan 2015
    Posts
    4
    Agreed with one bro's comment.
    it's rest and nutrition.

    I don't use to rest days.
    I wonder you all feel the same.
    If you never workout one day and you feel uneasy UNLESS that day I FALL sick and REST is a Must.
    Now I just split don't overstrain myself each day if train every day. Some days upper body some days lower and Two day just swimming.

    But beware of over work. It will do more harm than good.

  12. #11
    Join Date
    Feb 2013
    Location
    Personal Trainer
    Posts
    87
    Quote Originally Posted by JustinRVA View Post
    It's not the workout that's going to increase your muscle size, it's rest and nutrition.
    You need to workout to stimulate muscle growth!!!

  13. #12
    Join Date
    Apr 2015
    Location
    Lincoln, Uinted Kingdom
    Posts
    6
    Quote Originally Posted by Goldfish View Post
    It honestly looks to me like you've just picked a list of your favourite exercises, rather than really thought about "What do I need?" and "What don't I need?" The fact that you only have 3 exercises for legs when you have many more for each upper body muscle speaks volumes. I'd recommend a more balanced approach. Here's a more reliable template for you, that should allow you to have a pretty well-balanced routine, which will help you gain muscle all over and reduce the risk of injury.

    Upper Body:
    - 2 compound pushes
    - 2 compound pulls
    - 1 biceps and 1 triceps
    OR
    - 1 anterior delt, 1 medial delt and 1 rear delt

    Lower Body:
    - 2 quad/knee-dominant lifts
    - 2 glute-ham/hip-dominant lifts
    - 1 calves
    - 1 abs

    So, an upper body workout might look like:
    - Bench press
    - Incline DB bench press
    - Pull ups
    - Rows
    - Barbell curls and dips OR
    - DB overhead press, face pulls and lateral raises

    And a lower body workout might look like:
    - Front squats
    - Back squats
    - RDLs
    - Leg curls
    - Standing calf raise
    - Woodchops

    Do upper and lower each twice a week, possibly using alternating exercises each time (eg I do bench press and close grip bench press on Tuesday, and incline bench press and overhead press on Friday), work progressive overload, and eat. 4x12 for everything is fine, although you may find some exercises respond better to higher or lower rep ranges, or you may benefit from practicing periodisation (eg spend 1 month doing 4x12, then the next month doing 4x8, then the next month doing 5x5 (compounds only)). There are lots of options here. The main thing is to make sure you balance right with left, top with bottom, front with back; build strength in the rep range chosen; and eat enough to gain about 0.5-1lb/wk.
    I LOVED this answer. Its very rare that I see a post that details my EXACT routine almost to the T and isn't completely overloaded with bodybuilder style rubbish.

    I can't agree more with this approach.

  14. #13
    Join Date
    Apr 2016
    Posts
    3
    8 Easy Ways To Increase Muscle Size!

    1 MANIPULATE CALORIC INTAKE
    2 INCREASE PROTEIN CONSUMPTION
    3 TAKE IN PLENTY OF FAT
    4 EASE UP ON THE CARDIO
    5 GET PLENTY OF REST
    6 PACK ON THE POUNDAGE
    7 STICK TO BASIC MOVEMENTS
    8 TAKE A GOOD MULTIVITAMIN

  15. #14
    Join Date
    Apr 2016
    Posts
    3

    Trying to increase muscle size

    8 Easy Ways To Increase Muscle Size!

    1 MANIPULATE CALORIC INTAKE
    2 INCREASE PROTEIN CONSUMPTION
    3 TAKE IN PLENTY OF FAT
    4 EASE UP ON THE CARDIO
    5 GET PLENTY OF REST
    6 PACK ON THE POUNDAGE
    7 STICK TO BASIC MOVEMENTS
    8 TAKE A GOOD MULTIVITAMIN

  16. #15
    Join Date
    May 2016
    Location
    USA
    Posts
    18
    Quote Originally Posted by Goldfish View Post
    It honestly looks to me like you've just picked a list of your favourite exercises, rather than really thought about "What do I need?" and "What don't I need?" The fact that you only have 3 exercises for legs when you have many more for each upper body muscle speaks volumes. I'd recommend a more balanced approach. Here's a more reliable template for you, that should allow you to have a pretty well-balanced routine, which will help you gain muscle all over and reduce the risk of injury.

    Upper Body:
    - 2 compound pushes
    - 2 compound pulls
    - 1 biceps and 1 triceps
    OR
    - 1 anterior delt, 1 medial delt and 1 rear delt

    Lower Body:
    - 2 quad/knee-dominant lifts
    - 2 glute-ham/hip-dominant lifts
    - 1 calves
    - 1 abs

    So, an upper body workout might look like:
    - Bench press
    - Incline DB bench press
    - Pull ups
    - Rows
    - Barbell curls and dips OR
    - DB overhead press, face pulls and lateral raises

    And a lower body workout might look like:
    - Front squats
    - Back squats
    - RDLs
    - Leg curls
    - Standing calf raise
    - Woodchops

    Do upper and lower each twice a week, possibly using alternating exercises each time (eg I do bench press and close grip bench press on Tuesday, and incline bench press and overhead press on Friday), work progressive overload, and eat. 4x12 for everything is fine, although you may find some exercises respond better to higher or lower rep ranges, or you may benefit from practicing periodisation (eg spend 1 month doing 4x12, then the next month doing 4x8, then the next month doing 5x5 (compounds only)). There are lots of options here. The main thing is to make sure you balance right with left, top with bottom, front with back; build strength in the rep range chosen; and eat enough to gain about 0.5-1lb/wk.
    I certainly agree with Goldfish!

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