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Anonymous
Hows my workout /fit/? It takes about 2 hours.

Currently using bar for all exercises this month. Dumbbell was last month. I alternate monthly.

Day 1 - Chest/Bicep
Chest
*Incline Bench. High to Low weight + Low rep to high rep style, max weight possible for each set. Reps are as follows 6 6 10 10 12 12
*Flat Bench. Same as Incline, 6 sets
*Decline Bench. 3 set high weight low rep to low weight high rep.
*Decline Flys 3 sets of 15 constant weight
Bicep - Always dumbbells + curling bars.
*Incline bench curls with dumbbell. 3 sets to failure with decreasing weights per set. starting at high
*Preacher curls with bar. 3 sets to failure with decreasing weights per set. starting at high
*Dumbbell curls "Down the rack" style. Start at 45lb each set to failure, short rest, ~20 secs.

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>> Anonymous
It sucks dick.
>> Anonymous
Anybody have helpful comments? I follow a fairly healthy diet consisting mostly of vegetables and chicken. I take a multivitamin and 2 protein shakes daily. Been working out 2 years but this is first time I'm serious.
>> Anonymous
are you sure you need all of that?
>> Anonymous
>>279000

I'd lie to help anon, but I'm short on time, so here are my critiques:

I'd start with a 5-day routine, since this is the first time you're taking this seriously. You're better off having a split-routine that works on ONE major muscle group per day (i.e. Monday JUST chest, Tuesday JUST biceps...etc.)

4-6 weeks later you can change to a split routine that incorporates more muscle groups together (i.e. Monday chest+triceps, Tuesday triceps+shoulders...etc.)

As for your diet, I can't help you much if you don't tell me about your goals. The approach will differ whether you're looking for fat loss or muscle gain...DON'T try to do both.

If the thread still exists by the time I'm back (3-4 hours) I'll help out more.
>> Anonymous
>>279004

I like to cover all sections of each body part. Which is why I do all the benches, as for the sets its for building strength while using the toning properties of higher reps, a hybrid of some sort.
>> Anonymous
>>279008

Sorry, I should have elaborated more, by seriously I mean including a diet and a workout with this much intensity. Last year and leading up to college I've just been going to the gym doing standard 3 sets low weight to high weight 10 8 6 workout for everything. First time I'm pushing myself to failure each set. After last spring semester ended I realized I wont see much progress unless I do sets till failure. I followed this workout from June - Now and lost 20lbs while increasing my strength and stamina. I'm 19 195lb max bench 275 2x Leg press ~550 6x Squat 225 6x Deadlift 255 4x
>> Anonymous
>>279009
Okay I don't think you can just make up things like that. Also chest/bicep makes no sense, the two muscles have very little to do with each other in terms of co-operating during lifts. Another thing, 2 hours heavy lifting is very taxing on the body and leads to overtraining if done week after week. Try and keep your lifting an hour max. You don't really need 3 different types of curls either, and I don't know if you just haven't posted your entire routine but just chest/bicep is a bit retarded. I'd recommend a chest/tricep, shoulder/abs, back/bicep, legs split. Also all the different "techniques" you use are good and all, but unnecessary to use every single time. I'm assuming you're a beginner so just don't overcomplicate things and train like a beginner, you aren't a bodybuilder. It's okay to throw them in every now and then but things like heavy negatives really take a toll on your body week after week.
>> Anonymous
>I'm 19 195lb max bench 275 2x Leg press ~550 6x Squat 225 6x Deadlift 255 4x
these numbers just scream imbalance
what you should be doing is focusing on your squat and deadlift, not on doing 18 sets of various benching
>> Anonymous
>>279027

I don't feel like typing up all 4 days of my workout. It'd take like 20 minutes. Just posted first day as an example. My training split is chest/bi shoulder/trap/ab back/tri leg/ab then 2 days off. I'm pretty sure I'm not a beginner, I've been training since late junior year as a hobby all the way till now. I always ask the older body builders I see to critique my form and my workouts. This workout I've created is made mostly from bits taken from Men's Health magazine and tips from fellow gym rats. I've explained why I dont do a chest/tri bi/back split like I used to. An older body builder gave me advice on this, Why do TWO push exercises like chest/tri on same day. If you do chest first, your tricep workout will be greatly affected and vice versa. Also because chest hits tricep alittle and back hits bicep a little i used this to my advantage. By doing chest and bi on Monday triceps and back are worked out a little. and then on Wednesday I do back/triceps hitting chest and bicep a little again. Instead of waiting until my entire cycle restarts, they're worked out a little.
>> Anonymous
>>279039

I'm aware, Like I said by seriously, I just recently started doing squats and deadlifts on a weekly basis. Also, just recently this summer have I perfected the form for both. Squats I go till my thighs are parallel with floor with. I also do over head squats, but right now only 135.
>> Anonymous
Also, I choose form over weights. Which is why my squat and dead lifts are low as well. They'll catch up quick now that I have both down.