need help with routine

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0utlaw

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ok, basically i want lean muscle gain, i jog every morning, and plan on going to the gym every second day to do weights, my arms are little but i have built my chest and back but still want to work them out, but my arms and shoulders need the most work, can anyone suggest a routine for me todo at the gym??

at the moment o have been doing

pecs:
bench
incline
decline

triceps:
Cable Pushdowns
lying extensions
tricep extensions

biceps(lacking most)
preachers curls
barbell 21's
hammer curls

and then odd workouts on the shoulders and back, can anyone suggest something to make my workouts more effective??

thanks in advance
 
How many reps and sets are you doing and is that all done in one day?
 
Damn that's a fast reply( 1 minute after mine)! Were you just waitng to see if anyone would reply?:D Don't preachers curls and hammer curls target the same area?
 
Do Delts & Arms 1st for awhile & do fewer sets for torso, OR

Alternate ARM-workouts & TORSO-workouts (with Delts at either start of arm day or at start of torso day)
 
If you're going to lift 3 days a week, you'll get a much better workout hitting your full body, rather than spot building just arms and chest. I'd include some exercises which work more of your body, like squats, deadlifts, chin-ups and dips, the first two at a minimum. You'll see much better gains and your body will respond. You could also split it into 4 days, working half on each, but either way you're missing hamstrings, quads, calves, traps, upper/lower back and shoulders and most compound movements in your regular routine.
 
DEF said:
If you're going to lift 3 days a week, you'll get a much better workout hitting your full body, rather than spot building just arms and chest. I'd include some exercises which work more of your body, like squats, deadlifts, chin-ups and dips, the first two at a minimum. You'll see much better gains and your body will respond. You could also split it into 4 days, working half on each, but either way you're missing hamstrings, quads, calves, traps, upper/lower back and shoulders and most compound movements in your regular routine.
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Ditto. I hate when I see multiple curl exercises and someone say various or some back stuff.
 
Do Delts & Arms 1st for awhile & do fewer sets for torso
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Wha?

SgtTTTT, I don't mean to pick on you, but almost every post I read by you is some of the worst advice I have ever read. This one takes the cake. If you like giving advice you should seriously do some studying on the subject, and not from whatever magazines you got your training education from.
 
jpfitness,

Funny how it works, though. I gained 2" on my arms doing arms before torso, though most schedules call for doing torso 1st (& I understand why) -- but remember this guy wants his arms & delts to get more attention, so the ways I've proposed will help do that.

Rather than say that my advice -- which I know works -- is bad, you might want to take another approach & say that you believe that you have an even better way & then spell it out for the guy who's asking for the advice.

I don't see your advice to him, which is the purpose of this thread (what's up with that?). All I've read from you lately is your knocking most everything I (& others I've known or read about in books, not magazines) have already done with success.

Kindly get off my back & just offer your own advice, Mister. If not, then I'll just ignore you from this point on.

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Outlaw,

I hope you're doing well... generally the muscles that you train first in a workout (when you're at your freshest) are the muscles that will respond the best growth-wise & strength-wise, provided that you are consistant (persevere), get adequate rest, & eat well (especially foods with good amounts of protein & potassium -- & drink plenty of water as well).

The ways I mentioned aren't the only ways & may not be the newest ways, but they are ways that do work for some. You may want to give it an honest try for about 2-to-3 months & see if you don't put on an inch or two.

Good Luck to You
 
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SgtTTTT said:
jpfitness,

Funny how it works, though. I gained 2" on my arms doing arms before torso, though most schedules call for doing torso 1st (& I understand why) -- but remember this guy wants his arms & delts to get more attention, so the ways I've proposed will help do that.

Rather than say that my advice -- which I know works -- is bad, you might want to take another approach & say that you believe that you have an even better way & then spell it out for the guy who's asking for the advice.

I don't see your advice to him, which is the purpose of this thread (what's up with that?). All I've read from you lately is your knocking most everything I (& others I've known or read about in books, not magazines) have already done with success.

Kindly get off my back & just offer your own advice, Mister. If not, then I'll just ignore you from this point on.
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SgtTTTT,
I'm sorry if I came across as harsh. It's nothing personal as you are nothing but a name on a screen to me.

As for your success with the program, I'm very happy that you got results, but that doesn't mean that it is optimal by any stretch (far from it actually). A little saying I tell my clients is "follow a horse home and you will find horse parents."

Any newb to weights will get results, even if all they do is curl soup cans for 30 minutes a day. And just because you got 2" of growth on the soup can workout doesn't mean that somneone else would.

The "works for me" method drives magazine sales and fills the internet with all sorts of wisdom dispensed by self-appointed gurus. If people give advice to others based on what works for them and it happens right, well then, as they say, every now and then a blind squirrel finds a nut. In most cases though the lack of proper training jumps off the screen with workouts based on this method.

I am sorry that I seemed to be picking on you. You have just been particularly prolific in these boards lately, so I couldn't help but stumble over your advice.

As for offering my own advice, I often do post advice, but I do have a ridiculously busy training schedule so it is hard to spend as much time on each thread as they deserve. I can't just sit idly by and watch someone prescribe the soupcan routine without saying something though. That is the nature of forums... People don't always agree. I am not uncivil though, and I am sorry that I appear that way. I hope you don't ignore my future posts, but actually engage in some productive conversation.

If you believe your workout method is good and I don't, then everyone reading learns if we debate publicly. If you want a massive information overload of training information I highly recommend you attend my training summit in April (see my sig line). You will get to meet me face to face, and hopefully you will allow me to buy a veteran a beer. When you get back, you will feel like you know Kung Fu (a la The Matrix).
 
Outlaw,

Here's another split that you might like if you have the energy for 4 workouts each week

Day-1 TORSO
Day-2 LIMBS
Day-3 --
Day-4 TORSO
Day-5 LIMBS
Day-6 --
Day-7 --

On Torso-Days start with Delts (followed by Chest & Back -- or do Delts last but with much focus) & on Limb-Days start with Arms (followed by Thighs & Calves)

For all the details (free) go to:



Look for Dave Draper's article on "Rotation Training" (DD writes that this can be used by beginners as well as by advanced trainers).

Again, Good Luck
 
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In fairness to SgtTTTT, I gotta say that I have seen some of the (what I view as) worst possible workout routines produce amazing gains. And I have seen (again what I view as) some of the best workout routines produce lousy gains. Of course, I am no certified expert when it comes to lifting weights! But I have worked out guys who competed in amateur competitions who would do the strangest workouts, and look just amazing.

What works for one doesn't always work for everyone and anyone who is selling the idea that they have all the answers for everyone is surely incorrect.

Your best bet in any workout is to get all the input and feedback you can get, try different things, and use the ones that work for you. Update and modify your plan as you go (you will get bored without some changes and science will show new possible routes).

I do hope we can all stay as civil as possible!
 
Worst possible workouts.

In fairness to SgtTTTT, I gotta say that I have seen some of the (what I view as) worst possible workout routines produce amazing gains. And I have seen (again what I view as) some of the best workout routines produce lousy gains.
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This is one of the best quotes I have ever seen. :eek:

I also know why this happens. In my younger years I did almost all of the worst workouts. Yet still had gains. I attribute it to on thing -

Being Really, REALLY, PISSED OFF!!!!!!

You can make up most training routine mistakes with shear intensity. People do it all the time. It is one of the most important lessons in strength training.

After a while the gains stopped and I actually had to learn something too.

It was fun the whole time. :D
 
goergen1 said:
This is one of the best quotes I have ever seen. :eek:

I also know why this happens. In my younger years I did almost all of the worst workouts. Yet still had gains. I attribute it to on thing -

Being Really, REALLY, PISSED OFF!!!!!!

You can make up most training routine mistakes with shear intensity. People do it all the time. It is one of the most important lessons in strength training.

After a while the gains stopped and I actually had to learn something too.

It was fun the whole time. :D
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Oh man, now that was FUNNY! LOL! Yeah, you're probably right...it did seem the intensity, the almost urge to hurt someone during your workout (maybe because they were chatting too much between sets) was pretty strong....We used to say the best workout was always followed by throwing up!!! If you puked, you KNEW you had a real kicking workout!

and you're right, even though it was all messed up, it was a great time! lol!

Sadly, we have these new gyms in town that don't allow any grunting or yelling when trying to push a weight. If you do, they boot you. Sad....
 
lol, thanks for the help, i also want to take a supplement for lean muscle gain, should i take whey protein or creatine??
 
I use both, though in entirely different ways. Creatine is optional, protein is not. But if you're getting enough protein from other sources, you wouldn't need whey protein either.
 
Protein powder doesnt promote muscle gain by itself. A good amount of protein in your diet does.

Id suggest you read the stickies in the supplements section.
 
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