stay away from the gear dude. judging by what you've said you've been lifting maybe a total of 6 weeks. your diet probably ain't shit either. give it a couple years bro. you'll make excellent natty gains in 2 years if your diet and training are in check. maybe in time check into peptides. just please stay away from AAS for a while.
Not enough rest
- Thread starter Smitty06960
- Start date
MrMitcheyBoy
New member
The answer to your question is no, your not getting enough rest. Why don't you try a 4 day split e.g Monday-chest, triceps Tuesday-Legs,core Wednesday-rest Thursday-Back,Biceps friday-shoulders, core sat/sun-rest. This is just a template but adjust if you feel it's not working for you or if you feel your not getting enough rest. (judging form your routine at the moment that wont be a problem) Remember to keep workouts to about 45-60 min max. Warm up for 10 mins then go at it heavy and hard with 3 sets per exercise and inbetween the 8-12 rep range for muscle growth. Remember to have a 10 min cool down stretch. I don't include the warm up cool down in my session timing.
Smitty06960
New member
Is this workout ok
Monday chest
Tuesday bicep/tricep
Thursday legs/forearms
Friday shoulders/back
Monday chest
Tuesday bicep/tricep
Thursday legs/forearms
Friday shoulders/back
Smitty06960
New member
Alright thanks ill try this
MrMitcheyBoy
New member
I personally like te push pull method but give this a try if you want. It's a 100 times better than what your doing at the moment. Remember there is really a right or wrong way (to a certain level) to workout because everybody's different. So just give that a try and if that doesn't work out for you just switch it up a bit. Once you get a bit more confidence with your training then you can start to introduce some more advanced methods.
that's not alright at all. your triceps are getting hit on chest day. period. if you're going to have a seperate tricep day then it needs to be spaced about 2 days or so after chest. you just tore your tricep muscles down by doing bench, now the next day when they are actively trying to recover you are blasting them again. your forearms as well as biceps are getting hit on back days. you are effectively hitting forearms 3 times using this template. post your age, height, weight, body type, a sample diet, goals, how long you have been lifting and your 1rm for bench, squat, deads and standing overhead press with barbell. i will try and help you out.
MrMitcheyBoy
New member
Did you see his original routine lol this a a massive improvement.
i'd like to see him stick to just bench, deads, squats, vertical pull, horizontal pull, overhead press for 5x5 once a week per muscle group with the only assistance exercises being glute ham raises and calve raises, but i know this won't happen. people can't get it out of their heads that less is more and rest and diet are 90% of the game.
TheMilkMan
New member
Great advice. Look up WestSide for Skinny Bastards as well. May help you get an idea for what you should be doing.
i feel if you find a program for you that is working, it will work indefinitely. the thing with 5x5, westside, dc, etc., is that yes they work (anything will work for anybody really if you're just starting out or are a novice), but as time goes on you become in tune with your body and figure out what works for YOU. once this happens, i say stick with it. yes you will plateau, and maybe switching to a new routine for a 4 weeks is good to break up the monotomy and shock the muscles, but don't forget about your deload weeks. these are extremely important, and when you get back into it, you will continue to grow. also if you are not regressing but at a standstill after so long, you have to realize as time goes on you will come to a halt and progress much more slowly. if you can continue to add 5 pounds to your bench every week like when you were a newbie, you'd be benching 900 pounds after a couple years. just not going to happen.
