Critique My Training..

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Midnight Rider
Hello all. I made a post here asking about helping me fill in the blanks with some exercises on a new routine.
However, I liked the comments I got and did a little critiquing myself, please tell me what you think about this routine.

Monday - Chest

Bench Press 3 x 7
or
Incline Bench Press 3 x 5
Decline Bench Press 3 x 7

Tuesday - Back

Deadlifts 3 x 5
Bent Over Rows 3 x 7
Compound Rows 3 x 7
Latpulldowns 3 x 7

Wednsday - Arms

BB Curls 3 x 7
21's {4 sets}
Hammer Curls 3 x 10

CGBP 3 x 7
Tricep Pressdowns 3 x 7
Tricep Kickbacks 3 x 7

Thursday - Legs

Squat 3 x 7
Leg Press 3 x 7
Leg Curls 3 x 7

Friday - Rest

Saturday - Shoulders

Military Press 3 x 7
Side Lateral Raises 3 x 7
Military Press Using Leg Press Machine 3 x 7

Sunday - Rest



Cutting - Beginning March


Monday - Chest

Bench Press 3 x 12
or
Incline Bench Press 3 x 10
Decline Bench Press 3 x 12

Tuesday - Back

Bent Over Rows 3 x 10
Compound Rows 3 x 10
Lat Pulldowns 3 x 10
Close Grip Latpulldowns 3 x 10

Wednsday - Arms

BB Curls 3 x 10
21's 4 sets
Hammer Curls 3 x 10

CGBP 3 x 10
Tricep Pressdowns 3 x 10
Behind the Neck Extensions 3 x 10
Tricep Kickbacks 2 x 10

Thursday - Legs

Squats 3 x 10
Leg Press 3 x 12
Reverse Leg Curls 3 x 12
Leg Extensions 3 x 12

Friday - Legs

Saturday - Shoulders

Military Press 3 x 10
Side Lateral Raises 3 x 12
Bent Over Lateral Raise (for rear delts) 3 x 12
Shoulders Shrugs 3 x 12

Sunday - Rest


Please critique, thanks.  

30 Dec 2006 20:50

president_fad
is there any reason u do almost twice as many sets for arms as any other body part?  

30 Dec 2006 21:12
canibalistic_js
Lol ^^^^

Yea your routine makes no sense. I personally would do like a Chest/ bi day, back/tri day, shoulder/calves/traps day, and a leg day put the peg day somewhere in between day 1 and 3 and then have a few days off. Personally, I would do at least 4 sets of everything set around 8-10 and 4 exercises per muscle group.  

30 Dec 2006 21:43
Midnight Rider
Thanks both of ya. Yeah there is a reason I do more sets for arms than anything, the reason is because theres two parts to work for arms and only one part to work for everything else.

I want killer big arms more than anything, but a question I have is will this kind of training give me size? As in the lower reps with heavy weight? Cause I've always heard 9-12 reps does best for you in size.

Anyway, I'm still bulking. I want to get around 170. Because senior week when we all go to the beach I want to be cut and lean for whenever I take my shirt off around those girls, I'm sure ya'll know what I'm talking about.  

30 Dec 2006 22:37
president_fad
omg, lol. Your arms are the smallest muscles in your body. Your legs are 2 working parts and you only do 12 sets. I think your training is skewed.  

30 Dec 2006 22:49
canibalistic_js
I agree with pres ^

He's right bro if you want bigger arms add 100lbs to your bent back rows, dead lifts, bench, squats... too many for me to think about but someone else will put a few more I'm certain bit my point is working your arms doesn't always necessarily mean you will bigger arms and our point being that getting your body conditioned to carrying larger loads of weight will in turn get you bigger arms. For general information the more you work legs the more your body will produce its naturally anabolic hormones like Testosterone and GH. You want a lot of these because that's going to increase size everywhere. So in essence do squats to increase your arm size, I thought it was crazy the first time I heard it but then I tried it and my arms grew about an inch in 6 months.  

30 Dec 2006 23:08
canibalistic_js
Also, if I were you I would listen to those who weigh more than your anticipated goals. Pres fad and I are both well over your goals and have ample information you can benefit from, you did come here to learn if I'm not mistaken. You seem alright and willing to take conructive critisim which is more than what I can say for 90% of the "floaters" who stop bye here for a month or two, so stick around and listen up and we will get you past your goals sooner. Brotha, how about your diet, it seem like your training regime is somewhat put together once we perfect it but your diet is whats going to make you grow. Note don't be scared to get a little fat to reach your goals.

I started at 160 ish and now I'm 204 @ 12% bf and probably going to end up at 186 at like 3% bf within about 2.5 months atleast thats the goal.  

30 Dec 2006 23:10
president_fad
Think about it like this, most of the guys at your gym, or mine at least, who are benching 315+ squatting 400+ and deading 400+ arent small guys. Unless you have genetically gifted arms, they are only going to get so big because the rest of your body is lagging. How many people do u see walking around with just big arms??? Not that many, most of the people with big arms, have big everything else. Bottom line, SQUAT, DEAD, BENCH, DO CLEANS, DO ROWS, DO PULL UPS, do anything that makes u almost wanna throw up when youre done.  

30 Dec 2006 23:26
Midnight Rider
I'm the first one to tell ya. I have a very strong knowledge of bodybuilding. As I'm also currently a member of the CA (Caged Animal) and DB (Discuss Bodybuilding) forums. Mainly, my problem is I'm hard headed.

I know that training your whole body gives you better growth. I also know your biceps gets a little workout from back day, and tri's get a little workout from chest day, your back gets a lil workout from leg day, and your shoulders gets worked basically threw all of them.

However, in my belief I don't think that bent over rows and deads are going to give you big arms alone. I believe if you want shoulders- work shoulders. Personally, I'd rather have big arms than a defined back, but at the same time, I know you can't have one without the other.

Anyway, yes you guys probably are 200 lbs. But there's no-way I'd ever want to be that big due to my height. I'm only 5'6, which means if I weighed 200 lbs I'd probably look like a little tank or something.

However, I could use some help. And do you think it would work if I posted some pics on here and let you guys decide what areas I could use work in? If you would I'd appreciate it. Cause I sure could use some help.  

31 Dec 2006 01:31
Master Of Puppets
Size first, specifics later. I am not the best person to give advice ehre, but my advice is to use the more experienced posters' advice. When you have been lifting since June and weigh 162lbs., and have the majority of your workouts for the upper body, you shouldn't exactly consider yourself to have a "strong knowledge" of bodybuilding. Now I am not the best person to speak as I am only 190lbs. myself, but these guys know what they are talking about.

MOP  

31 Dec 2006 04:58
Midnight Rider
170 is really plenty for me. I'm short and being more than 175-180 would be too big for me. The reason I started working out was I was tired of people calling me small.

Anyway, I get comments of being bulky now, I like it and it makes me feel better. But I wear thermals under my shirts to make me look a little bigger, I'm just dreading wearing muscle shirts and basketball jerseys in the summer and people seeing my arms haven't got any bigger.

What kind of routine for arms did you guys have in mind?  

31 Dec 2006 20:52
estray
[QUOTE=Midnight Rider]I'm the first one to tell ya. I have a very strong knowledge of bodybuilding. As I'm also currently a member of the CA (Caged Animal) and DB (Discuss Bodybuilding) forums. Mainly, my problem is I'm hard headed.

I know that training your whole body gives you better growth. I also know your biceps gets a little workout from back day, and tri's get a little workout from chest day, your back gets a lil workout from leg day, and your shoulders gets worked basically threw all of them.

However, in my belief I don't think that bent over rows and deads are going to give you big arms alone. I believe if you want shoulders- work shoulders. Personally, I'd rather have big arms than a defined back, but at the same time, I know you can't have one without the other.

Anyway, yes you guys probably are 200 lbs. But there's no-way I'd ever want to be that big due to my height. I'm only 5'6, which means if I weighed 200 lbs I'd probably look like a little tank or something.

However, I could use some help. And do you think it would work if I posted some pics on here and let you guys decide what areas I could use work in? If you would I'd appreciate it. Cause I sure could use some help.[/QUOTE]

I do 2-4 sets of curls total a for the whole week and my arms have grown from 15.5 to 17.5 in a little over a year. Not huge, but respectable. Like these guys said, the big movements are what put mass on your arms(and the rest of you) like bench, pullups, rows, squats, deads, etc.

You can do isolation exercises till your blue in the face and your arms will only grow so much based on your genetics.  

31 Dec 2006 21:01
canibalistic_js
Bigger body= bigger arms brotha. That's it pretty simple you cannot just have bigger arms unless you go with an inj that I certainly do not recommend for you.

http://www.bbforums.com/showthread.php?t=5781&page=3

This is my routine it works for me maybe it will help you.  

31 Dec 2006 21:03
JDIESEL
bro you work your arms in almost all lifts with your upper body remember your body doesnt grow while your lifting it grows while you REST! i had the same problem you do when i first started (and im sure almost everyone else did when they started out) you overtrain and try to rush your gains..... change your routine every few weeks and keep lifting heavy. one day of working your bis is enough and 2 or 3 lifts and 2 or 3 sets....focus on isolation lifts like cable and concentration curls. youll get your arm size from compound lifts like dead lifts.:thumbs:  

01 Jan 2007 01:03

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