Ctritique my routine

[pault989]

Hi All,

I'm after the whole building muscle whilst losing some fat routine. At the moment I'm doing 4 days a week as follows...

Mon - Shoulders and Abs
Tues - off
Weds - Back and Bi's
Thurs - off
Fri - Chest and tri's
Sat - Off
Sun - Legs

I do 5 exercies per body part and 5 sets of 10 reps on everything as well... I've noticed some ok gains but if anyone can give me any sort of advice that would be great... (note: I've been training on and off for quite a few years and started this year with a goal of getting big, started doing this routine but 3 sets, upped it to 5 after a couple of months).

 

[Moose25]

How's your diet? You can work out until you're blue in the face but unless you get your macros right you're not doing anything but wasting time. Also if you are lifting like a body builder it's not so much the number of sets as it is feeling the muscle contraction. Some bodybuilders only use a few exercises and a few sets, other do many sets. A lot of it has to do with what works for you. What works for me or them may not work for you because our body types and muscle responsiveness to certain exercises is different. I would suggest keeping your reps between 6-10 until you figure out exactly what works for you, and trust me it takes some time to pinpoint it. Also incorporate different training styles such as super sets and drop sets etc. the body quickly adapts to certain exercises and using different techniques keeps it guessing and growing. But like I said, diet is crucial for any progress

 

[IronReps]

Can you be a bit more specific? I'm asking because that seems like too much volume to me.
25 sets per body part would be too much imo.

 

[IronReps]

How's your diet? You can work out until you're blue in the face but unless you get your macros right you're not doing anything but wasting time. Also if you are lifting like a body builder it's not so much the number of sets as it is feeling the muscle contraction. Some bodybuilders only use a few exercises and a few sets, other do many sets. A lot of it has to do with what works for you. What works for me or them may not work for you because our body types and muscle responsiveness to certain exercises is different. I would suggest keeping your reps between 6-10 until you figure out exactly what works for you, and trust me it takes some time to pinpoint it. Also incorporate different training styles such as super sets and drop sets etc. the body quickly adapts to certain exercises and using different techniques keeps it guessing and growing. But like I said, diet is crucial for any progress

Agreed except for this. The human body, barring any sort of physical disability, responds the same to muscle contractions no matter who is doing it. Saying otherwise is the same as saying Tylenol works differently for everyone.
What is true is that our genetics (natural testosterone, ability to build muscle, and general muscle shape) determine how efficiently our muscles will respond to working out in general i.e frequency. Bicep curls will break down your bicep to be built back up to be bigger and stronger no matter who you are.

 

[Smitherine]

I think Moose and Iron are right on the money. 1. I think you got a little too much volume. For ex, I don't think tri's need 5 sets of 10 reps. I also would bet money something isn't right in your diet.

I do like the rest time you got calculated in.
Really work on diet and for me HIT principles work the best. Look into that, if nothing else you can learn a something different if you don't already know it