Advice on routine

[cybrix101]

I need some advice on a routine. The gym i use only has free weights and a pull down. At the moment i do:

Bench 10x25% of strength, 8x50%, 6x75%, 6x100%
Pull downs 10x50%, 8x75%, 6x100%
Shoulder Press as above.
Barbell Curls as above.
Dumbell butterflys as above.
Ab crunchs.
Close Grip Bench as above.
Leg curls as above.

I do this routine every day and add Squat and Deadlift on wednesdays.
I have been told recently that this routine wont help me build up many of the muscles in my upper body. Is there any suggestions? Any advice would be appriciated!

[hanuri]

my friend , you are doing the same mistake I did some 100 yrs back: same muscles trained almost every day. The idea is to "hurt " the muscles w weights and then let them REST a few days before they are trained again.
why don´t you start by telling how long you have trained and what´s your diet like + your goals (what do you want w your body). and age as well .

[cybrix101]

Been training for just under a year. Running a low carb, high protein diet at the moment, mainly to loose weight! Am 23yr old. Trying to loose weight but increase body size a lot!

[hanuri]

doing any cardio to help fat loss ? if not I recommend to do so . not in a way to drive you in puking , rather something low intensity ( pulse around 100-90 / minute) walking forexample.
as a trainee you are in the first steps ( no you are not advanced bbuilder yet , not even if you think so! another mistake I made ....). take things in small steps . you are in the base floor and you have some high steps in front of you. make things wisely and you´ll reach the hights never thought possible ( one step at time)..... try to make haste too fast ( and find shortcuts ) will end in other direction.
there are hundreds ways of making training splits , but I´d suggest you give a try for the old standby : push- pull . means you will have 3 different training days ; monday chest, shóulders and triceps , wednesday legs and friday back and biceps . abs will have their share every training day . on non weight training days you can do that cardio 2-3 days a week . take sundays off and start again on monday. I´m in a hurry now , but do you follow so far?

[hanuri]

for sets and stuff I´d say don´t exeed 10 sets per muscle . a very basic routine would have you dividing those 10 sets w 3 different moves. like this, chest ; incline barbell press 4x10-15 reps, flat barbell bench ( or dumbbels ) 3x10-15 , incl. fly 3x10-15 .......delts : seated press behind the neck 4x10-15 , incl.dumbbel rise( lie face down on incl . bench) 3x10-15 , upright barbell row 3x10-15 ..........and lastly triceps: only two moves here , french press 3x 10-15 and close grip bechpress (hands about 10 cm apart) 3-4x 10-15

triceps are smaller muscles and receive stimulus from your chest and delt training , so they don´t need 10 sets

finally some ab work and MOnday is done....

[hanuri]

wednesday ....legs .

leg curls 4x10-15 , standard squat 4x10-15 , leg extensions / lunges 4x10-15 and if you have any chance to do calves do 4x10-20 reps.

some do leg curls last , but I prefer doing them first . legs are your biggest muscle and need a little more sets than 10 .

some abdominal work ends this session

[hanuri]

friday .....back and biceps.

pull downs ( chins if you have a possibility to do them) behind the neck / to the front 4x10-15 , barbell rows ( bend only slightly , see how Dorian Yates did them....very upright - saves your low back) 3x 10-15 , seated good mornings( see youtube , you´ll find how it´s done) 3x10-20 reps and finally biceps : only two moves here too ( small muscle) incl. dumbbell curl 3x10-15 and barbell curls ( the regular standby) 3x10-15 reps .

as usual a little abs finishes the job

[hanuri]

now you have trained all your muscles in a week . as said you can do some aerobics on tuesday, thursday and saturday . 30-45 minutes of steady heart rate ( 90-100 /minute) to help in burning the fat off. sunday is day off. your body needs to rest too.
if you don´t get some movement , google it or ask me. all wouts should be done in one hour ( plus a few minutes on warming up). rest 1-2 minutes between sets , no more . keep your mind on muscle when working , feel how it works , concentrate .
I´ve found youtube being a great place to see how champs train and not only them , but others as well . start w Dorian Yates and move on......inspirational stuff.
read as much about training and nutrition you can . That´ll help you in the future . muscle mags have valid training info . I still read them ( for free while shopping :argh )

[hanuri]

on diet stuff go and see diet and nutrtion forum......and ask .

Good luck my European friend . experiment w different kinds of splits . after two - three months change the program a bit . that can mean new moves or changing the order of moves .... anything to keep the muscles guessing.

This is just my proposition . only you can tell after yrs of trial and error what suits you best. still the basic idea is to work the muscles hard and then let them rest( muscles grow while resting actually) but not repeteadly same muscles over and over again . abs and calves can be trained more often if you wish .

from Hanuri :woot

[cybrix101]

Thank you very much for the advice! Will start the routine on monday and see where i takes me!