What do you guys think I need to work on more?

  • Posted by a hidden member.
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    Jul 14, 2010 9:40 AM GMT
    Hello fellow RJ members.

    So I have been lifting weigh more or less seriously for 3 months now and I'm seeing some changes. However, because I haven't always been consistent about what I'm doing, I might have worked out more on certain muscle groups and neglected others.

    My goal is to get clear definition, but I'm not sure how I will be able to achieve that. So if you guys can help me out by pointing out areas that I should be working on. That would be very helpful.

    Currently this is what I'm doing. All exercises are done in sets of 12, 10, 8, and 6 reps.

    Day 1
    Bench Press
    Incline Bench Press
    Decline Bench Press

    Dumbbell Press
    Side Lateral Raise
    Upright Row

    Day2
    Wide Grip Pulldown
    Hammerstrength Row
    Dumbbell Row

    Triceps Press Down
    Dumbbell Kickback

    Day 3
    Squats
    Leg Extension
    Lying Leg

    Varieties of biceps curl (whatever is suitable at the moment)

    I have trouble keeping up with Day 3 the most. I also switch days around so they don't necessarily go in this order. Cardio-wise, I play tennis for 2 hours every Thursday. Swim at least once a week. But it's nothing too disciplined.

    So... comments? Suggestions?

    BTW, my profile picture is pretty recent. I took and uploaded it last week.

  • Posted by a hidden member.
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    Jul 14, 2010 9:53 AM GMT
    how many times a week do you train? 3?

    You need more legs work. Start deads, even if just with the bar. Have more varieties of squats (eg bulgarian split) If you are training 3 times a week (which is good and all most people need if they eat right) then you can do some legs each time.

    I´m also wondering about rest and the logic of your day 1 and 2 spilts. Tell us when you train.
  • Posted by a hidden member.
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    Jul 14, 2010 10:07 AM GMT
    Thanks Lost Boy

    Yes, I train 3 days a week. At least I'm trying to. I enjoy going to the gym, but there are some weeks that I simply have to run from town to town and thus missed a day or so.

    As far as training, I mostly do Monday, Wednesday, and Friday. But if I know I'm going to have to miss Wednesday, then I do it on Tuesday instead.

    I originally got this routine from a buddy from here. I'm not sure about the logic behind day 1 and day 2 split, but personally I think it has to do with hitting certain muscles on the same day because they already got involved in the previous exercises.

    I agree with you that I need to work out my legs more. But it's a pain. I'm sure a lot of people have this very same issue.

  • Posted by a hidden member.
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    Jul 14, 2010 10:55 AM GMT
    ok... if you are 3 times a week then you can work your legs 2 or 3 days a week... even if it´s just adding in a few exercises at the end. Making your legs work is what makes you grow etc etc

    look into bulgarian split squats, deadlifts, calf raises, squat variations (one legged, with or without weight, doing them with a 10 or 15 kg disk held against your chest down to sitting on a bench, then up again) hamstring curls and leg extensions are also good as long as they are not all you do....
  • Posted by a hidden member.
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    Jul 14, 2010 11:37 AM GMT
    eat more
  • Posted by a hidden member.
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    Jul 14, 2010 12:50 PM GMT
    Keep doing what your doing. Your sexy. Btw where in New Brunswick are you from?
  • Posted by a hidden member.
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    Jul 14, 2010 8:50 PM GMT
    WoW.... your P-file says your 6'1 at 154 pounds.

    It should be fairly easy for a guy of your stature to achieve definition.
    You're young and lean, so just keep doing what you're doing and give it time.

    My advice:

    1. Drink Crystal Lite - Stay away from soda!
    2. Use quality supplements - Protein shakes will suffice
    3. Eat plenty of fruits and veggies - If you truly want a bodybuilder's physique and definition, your diet will be crucial. Sometimes, you'll have to forgo the heavy meals. True definition will require a major change in your diet. It won't be easy Danielson. lol

    Good Luck icon_wink.gif
  • Posted by a hidden member.
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    Jul 15, 2010 3:49 AM GMT
    Thanks for the advice guys. icon_smile.gif