agranado

Well, here we go again.

Started back up at the gym again about a month ago.

Current workout consists of:

M / W/ F

30 mins. elliptical machine (cardio + warmup)

3x10 - Chest Press
3x10 - Incline Press
3x10 - Pectoral (butterfly)
3x10 - Triceps Press
3x10 - Triceps Pushdown (seated, cable)

(I will occasionally do a shoulder press at 3x10 but after I've done all of this I get pretty tired so I switch that off between MWF or TThSa.)

I'll then do

3x20 - Ab crunch machine (with armrest, seated)
3x20 - Ab crunch (flat on back, weights added for resistance)

T / Th/ Sa

30 mins. elliptical machine (cardio + warmup)

3x10 - Pulldown 1
3x10 - Biceps curl (seated, cable)
3x10 - Pulldown 2
3x10 - Biceps Curl 2
3x10 - Row Machine

and then I'll do the same ab workout consistently throughout the week.

3x20 - Ab crunch machine (with armrest, seated)
3x20 - Ab crunch (flat on back, weights added for resistance)

Also, there are times where I might not be able to follow this schedule all the way through, but I've usually been able to go at LEAST 4x/week.

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So far i've seen mild muscle growth around arms and chest, shoulders too. I've seen weight disappear from around the midsection. (especially love-handle area... which is a huge concern for me lol.) Pants are fitting more comfortably.

I just started drinking some Muscle Milk (chocolate flavor) and I've done a 16 oz. water w/2 scoops after hitting the gym yesterday and today.

Any suggestions on what I should do or change around? Thanks guys.

-Alex

agranado

By the way, I am 5'8, currently weigh about 155, and am looking to get to about 170 in muscle growth. I'm also starving so I'll be back later.

svtmike

You're going to look like Arnold on stick legs if you don't add some lower body exercises.

Doom878

Let your muscles heal!!! If you're going 6 times a week and want to get bigger do more sets of the exercise for that muscle. Go 10/8/6 increasing weight. If you can do 10 on the last set, go heavier. Also do the cardio after. You can warm up 5 mins but you want to use your power for the lifting since you're trying to get bigger. If I were you I'd probably do

M - Chest Day
T - Legs Day
W - Back Day
Th - Shoulders
F - Biceps/Triceps

Rest on the weekends. Do the abs a few times a week. Cardio always important. If you're having trouble going 5x let alone 6. Combine chest and back.

Dr. Colorado

True. If you do cardio before you're probably going to end up leaner. It's good because your BMR will be raised from the cardio and maintained through the lifting portion of your workout. If your rest breaks aren't too long between sets you'll probably be able to maintain a brisk sweat throughout the entire weight portion of your workout. This is what I like to do except jumping rope instead of ellipse.

If you're in it for bulk, do what OP says and start with weights and finish with cardio. Also give yourself a break, 6 days straight of upper body is is not going to give your muscles enough time to rest. I like the idea of doing legs on Tuesdays and giving your arms a rest. Consider taking the whole weekend off to get ready for Mondays.

agranado

Thanks for the heads up on that guys.. I was under the impression that i was just working two different groups (back biceps / chest / triceps )

I'll change it around a bit and get back to you about progress soon... and yes, I'll throw in some leg presses and such too thanks again guys.

agranado

thanks

Doom878

Squats and lunges >>>> leg press and leg extensions

After you get more comfortable with the legs workouts add some deadlifts FTW.

Pug

Since you're seeing muscle gains, and losing fat too, I'm hesitant to recommend anything because what you're doing is apparently working. However, once your body adapts and you're ready to try something new, consider:

1) You're hitting your chest with a lot of variety each day - maybe too much. Try spending 1 day on flat bench, another day on incline and yet another on decline bench or doing dips. Also alternate periodically between dumbbells and barbells. I'd also throw in some push ups. If regular push ups are too easy, elevate your feet on a bosu or a bench. Once that get's easy, put some weight in a back pack.

2) I'll echo the rec to spend some time on leg work. Forget leg presses, and other machine stuff. Do squats, lunges and step ups. In fact, as a general rule you're best off avoiding machines and even benches as much as possible. Try to do every exercise so that you have to pick a free weight (whether db or bb) off the ground first.

3) Crunches are fine, but you can add a lot more variety to your ab routines. Try some twisting moves like wood chop or russian twist. Also try some hanging leg raises, planks and side planks.

4) I wouldn't wait for deadlifts - start doing them now. Best exercise for building mass, and will add a lot of strength to your legs, core and back. You can add some good variety like changing the width of your grip on a bb, doing them romanian-style (more hip action), adding a shoulder shrug and lots more.

5) Instead of doing rows on machines, do them bent over with barbells or 1-arms with dbs.

Doom878

^I agree with your post. I suggest he wait for deadlifts because squats and lunges alone will probably tire the hell out of him. However, if you can take go for it!

And yeah make the abs fun by switching it up. If you have punching bags in your gym, some muay thai knees and uppercuts will hit your core too.

agranado

Alright, went chest / triceps today.

30 mins. cardio again

10/8/6 Chest Press
10/8/6 Incline
10/8/6 Butterfly
10/8/6 Tricep extension
10/8/6 Tricep press

then did

ab crunch (seated) 3x20
ab crunch (laying on back) 3x20

and I tried a new machine.. seated, oblique and lower back work out if im not mistaken. 2x20.

I felt good today. On the chest press machine I started first set at 105, second at 110, and third at 125.

Cant remember the rest of what I was at, but I will keep an eye on it for next time.

I will do biceps/back tomorrow, and continue to focus on abs.

Time For Sleeep

get some leg and lower back work in

Dr. Colorado

Use free weights instead of the chest press machine. Mix it up with flat bar and dumbells.

agranado

Ill be dedicating wednesday or thursday to my legs.. Looking forward to the hurt

UNCTYPE-S

If by "tricep press", you mean close grip bench, then make that your first tricep excercise. If done correctly, you will definately feel it and should take a lot out of you.

Avoid those dumb ab machines. When doing any type of crunch, situp, etc.....make sure you try to point your chin to the ceiling on your way up. Squeeze for 2 seconds and back down. You will feel it alot more and is harder to do.

Lastly, get away from alot of your machine movements. They are more controlled and limit the amount of ROM. Stick to your BB, DB, Pushup, and Fly excercises for chest. With proper form, you should be hitting those better than some sitdown chest machine press ever will.

TS_eXpeed

Not sure how accurate or valid this is, but back when I had a trainer for a few sessions he always told me this (and I remember it cause I thought it was weird, but I followed it anyways)


- Lower body days --> do cardio last
- Upper body days --> do cardio first


Anybody else heard that??

UNCTYPE-S

It's personal preference. If you're trying to lift hard on your legs, you want to save up and hit your goals. If you run first, it takes a lot of energy and strength out of you; resulting in less performance.

Doing cardio first or last on upper body days in personal preference. I do my weights first and still have enough energy for cardio because my main priority is mass. If I did cardio first, I may not have the energy I need to hit my numbers.