Opinion about Bodybuilding excersize routine.

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    Apr 18, 2012 4:36 PM GMT
    Ok, so my excersize routine is this;

    Each day I focus on excersizing ONE (yes, one) body part per day. So one day will be Biceps, the next Triceps (in addition I also focus on other body parts like my lower back, glutes & obligues). I know a lot of people will tell me that it's better to work out two body parts on the same day but I find I am seeing better results giving one part of the body the focus for the day.

    Now in terms of sets and reps I am doing anywhere between 3-4 sets per excersize (mostly 4 sets) and up to 8-10 reps (I generally make it impossible to get myself beyond 9 or 10 with my weights).

    I also eat the amount of calories and protein intake I need. During my excersize I also take a creatine shake and after my excersize I am taking a GNC Mass I.V. Shake w/ milk (I also take this in the morning as well)

    The reason I follow this routine is simply because it was the focus one of my previous bodybuilder trainers gave to me (he was a big guy himself) and I haven't doubted his expert advise since then.

    In late October of 2011 I was only at 170lbs, It's April 18th 2012 and I am just under 220lbs.

    What do you think of this routine, is there anything you could suggest differently? I'm not trying to cheat with this routine whatsoever but I am always open to getting peoples opinion as to what they've done to see faster results in terms of Bodybuilding training, I've only gotton started on this last October so I know I am still a LONG way from getting where I want to.


    Best,

    Colten P.
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    Apr 18, 2012 6:20 PM GMT
    Looks good to me and despite all the mass gainer it looks like you put on some good quality size (assuming your photos are current). It's tempting to adopt the "if it ain't broken, don't fix it" mindset but I suspect that a pretty universal opinion would be that you should switch it up from time to time (every 6-8 weeks?) to keep from plateauing.
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    Apr 18, 2012 7:34 PM GMT
    So what is your actual workout routine?

    There are more muscle groups than days, so chances are you're neglecting something.

    Why not do compound exercises if your goals are for mass?
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    Apr 18, 2012 7:38 PM GMT
    adam228 saidSo what is your actual workout routine?

    There are more muscle groups than days, so chances are you're neglecting something.

    Why not do compound exercises if your goals are for mass?


    Sorry about that adam228

    Since I noticed I have an increasingly well built lower body my main focus has recently been upper body +lower back and glutes, so my days are something like this

    Day 1: Biceps
    Day 2: Triceps
    Day 3: Chest
    Day 4: Shoulders
    Day 5: Back + Glutes

    I am trying to mix it up as much as possible with different excersizes and doing things on different days but it can be very limiting. I've only been neglecting legs and abdominals for now until I feel I am ready to lean out.

    Can you give me an example of your routine?
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    Apr 18, 2012 8:23 PM GMT
    I know a guy who splits body parts over fourteen days and his body is incredible. He strongly believes that muscles grow during rest days and that most people life way too much. I think he probably just has a genetic makeup that allows him to grow faster with less lifting, but I also don't worry too much about cramming in workouts into a one week cycle.

    Bottom line: if it works for you don't change it.

    P.S. Why no days for quads, hams, calves?
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    Apr 18, 2012 8:41 PM GMT
    TroyAthlete saidI know a guy who splits body parts over fourteen days and his body is incredible. He strongly believes that muscles grow during rest days and that most people life way too much. I think he probably just has a genetic makeup that allows him to grow faster with less lifting, but I also don't worry too much about cramming in workouts into a one week cycle.

    Bottom line: if it works for you don't change it.

    P.S. Why no days for quads, hams, calves?


    Muscle mass does grow on resting days. When you lift weights it tears muscle fibers, which causes them to reheal and grow larger. People who lift 6-7 days of the week are not giving their bodies enough time to heal and properly grow and form.

    I workout 3-4 times a week, with cardio/ab days in between, and I usually do full body workouts. Arms, chest, back the 3 days, abs and running in-between days, and taking it totally easy on the last day.
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    Apr 18, 2012 9:07 PM GMT
    TroyAthlete saidI know a guy who splits body parts over fourteen days and his body is incredible. He strongly believes that muscles grow during rest days and that most people life way too much. I think he probably just has a genetic makeup that allows him to grow faster with less lifting, but I also don't worry too much about cramming in workouts into a one week cycle.

    Bottom line: if it works for you don't change it.

    P.S. Why no days for quads, hams, calves?


    Well I will eventually get them back on my routine but I already find them very well built, so i've given them a temporary break to focus a bit more on my upper body. I want to make sure there is a full balance of muscle growth on my body so that's why I am giving more focus to my upper body because I think it needs a bit more work.