Help me with my workou

[Sky Diver]

I'm have already created a good diet with your help, but now i want some help to adjust my workout...

I'm doing and 3day split...
A - Chest + tri
B - Back + bi
C - shoulders + legs

doing 3x8 for each exercise and doing 4 exercises for large muscles (leg, back, chest, shoulder) and 3 for small muscles (bi, ti)

i'm doing ABC 4 times a week...
week #1
A - monday
off
B - wednesday
off
C - fryday
A - saturday
off
----
week #2
B - monday
off
C - wednesday
off
And Go on.....

What do you think about it??? i'm 16 years old and trying to get some mass....

[Mr.X]

it looks good I like 3 day splits so it's something I recommend

Mr.X

[From Zero]

If I were you, I'd try to get as much rest time in between back and legs (assuming your doing squats and deadlifts), and chest as shoulders as possible.

Post up the specific exercises you are doing.

[Sky Diver]

my workout i'm still making some adaptations, but i need help, look....
what do you think?
3 days split
Monday - Chest / tri
Wednesday - Back / bi
Friday - Legs / shoulders
All excericises will be 3x8

**Chest / tri
bench press
incline BP
Decline BP
Dumbbell Fly
Cable pushdown
Dumbbel one arm triceps extension
barbell lying triceps extension

**Back / Bi
dumbbell bent over row
cable front pull down
cable back pull down
cable straight back seated row
barbell curl
cable preacher curl
concentration curls

**Leg / shoulder
Squat
Leg 45º
leg extension
lying leg curls
Calf on the leg press machine
seated calf raise
front cable raise
lateral cable raise
Dumbbell shoulder press
upright barbell row

I will be doing abs on monday and thursday...

I think i'm doing to many exercises, can you give some tips about what to do?

[hanuri]

Since You are 17 or so that means your body can`t take all the stress You are putting in. Other words : too many sets! Don`t know how much training u have under your belt, but my guess is not many. Your program looks good , but not for a starter. What you need is a lot less sets and good food + lot`s of rest.
I´m 36 and u can bet I´ve been there too!At your age one might be too busy to make the muscles grow. Take it from me, don`t hurry! Overtraining is the biggest mistake people do when starting a sport, like ours.
cut the sets like 2-3 movements , 2-3 working sets, no more!
Do and learn the basic mass/power moves(presses, squats, curls , rows and so..) and leave the cable work and isolation stuff for later use.
So my advice is , don`t overdo and please have the cuts to stay away from the medical shit some might offer to you!

[web]

agreed. - sticik with the basics if you are wanting to bulk. use heavy ass weight. I personally can't grow with a 3x8 set. I use heavy ass weght for 2-3 reps, drop it, and up the reps, etc. - all people are different here and have different opinions.. but heavy weight makes you grow. take it real slow and concentrate. - maybe 4x6

stick with one excersize per muscle group that allows you to use the most weight. loose all the cable stuff. throw in some shrugs, lat pulldowns, and concentrated forearm curls.
work your abs all you want..

learn to make protein your best friend.
good luck!

[Sky Diver]

hohohoh.... Thanks a lot for the replys...
But help me in just one more thing, how many exercices per body part should i perform?

[web]

1 excersize per muscle. - keep it simple and hit it hard and heavy.

don't forget to stretch before and after.

[Sky Diver]

1 Excercise for each muscle?? aren't this so few execises??

[web]

the basic rule of bulking is heavy weight. So, if you are really killin yourself with a lot of weight, you don't need too many sets.
The trick is getting that weight up. You will need to change up your routine from time to time, but not by much more sets.
We're all different when it comes to growing, but one factor works across the board for bulking - heavy ass weight.

do keep in mind though that the pc is a two part muscle, so continue to do bp and incline bp.


I knew a guy about your age that would hit every damned piece of equipment there was when working out. For chest, he'd bp, fly, cable cross over, etc. I was talking to him about gains, etc. he had been working out for a year, and gained like 5 lbs in the last 6 months- that's rediculous for a 17 year old. - he was lean and strong for his size, I'll give him that, but dude wasn't growing at all. he'd spend 2 hours at the gym. I almost think that he couldn't have gained more weight not working out at all.

You need to make sure you don't spend more than 1 hour at the gym for your workouts.