lifting, no more pain?

[mlstrass 5,000+ posts]

nah thats normal. i mean im sure you still feel it, but it aint where it is hard to reach for something, ect..
i get the samething and many ppl do. just normal after you're body adapts.

here is my schedule:: "i just pick like 3-4 of the exercises per body part per workout"

Monday: back & chest

chest -

Flat bench press with bar

Flat bench press with dumbbells

Incline bench press with bar

Incline bench press with dumbbells

Dips

Back

Dumbbell one arm lat row

Cable lat pulldown to front

Seated back row on machine

Deadlifts

Bent over back rows

Lower back extension

Chin-ups (Pull-ups)

Shrugs for Traps (Dumbbells or barbell)

Tueday: cardio

Cardio - running, walking, jumping jacks, sit ups, ect..

Wednesday: legs & shoulders

Legs -

Squats Leg press

Leg curls

Leg extension

Stiff-leg deadlifts

Lunges

Calf-raises/presses

Shoulders

Seated military press with bar

Seated dumbbell shoulder presses

dumbbell side lateral raises

Bent-over dumbbell raises

Front dumbbell raises

Thursday : cardio

Cardio - running, walking, jumping jacks, sit ups, ect..

Friday: biceps & triceps

Biceps-

Alternate dumbbell curls

Straight bar curls

Cable curls

Hammer curls (forearms and biceps)

Ez curl bar curls

Triceps

Triceps extension (lying down) (Skullcrushers)

Close-grip bench press

Cable triceps pushdowns

Dumbbell kickbacks

Saturday: Cardio (sometimes a off day though)

Cardio - running, walking, jumping jacks, sit ups, ect..

Sunday: off

After awhile i got use to it and felt the same way, but believe me, if you're still training and doing it right, it IS working.

Keep up the good job. sounds like you got a good routine.

You do realize your body grows when you're resting, not training //content.invisioncic.com/y282845/emoticons/wink.gif.608e3ea05f1a9f98611af0861652f8fb.gif

 

[Varinabassing 10+ year member]

Sounds like you're doing a great job but one thing I will say is dont lift everyday it is hurting more than happen you do have to give your body time to get the benefits of your workout. The rule i live by is 3 days a week not in a row like monday wensday friday thats wat i do And another thing make sure you are eating right lots of protein and carbs Lift your max as much as you can on the first day till your arms fall off and then the next work out day focus on running and cardio then day after that max out again you will get bigger faster this way than everyday.

 

[ThomasG 5,000+ posts]

nah thats normal. i mean im sure you still feel it, but it aint where it is hard to reach for something, ect..
i get the samething and many ppl do. just normal after you're body adapts.

here is my schedule:: "i just pick like 3-4 of the exercises per body part per workout"

Monday: back & chest

chest -

Flat bench press with bar

Flat bench press with dumbbells

Incline bench press with bar

Incline bench press with dumbbells

Dips

Back

Dumbbell one arm lat row

Cable lat pulldown to front

Seated back row on machine

Deadlifts

Bent over back rows

Lower back extension

Chin-ups (Pull-ups)

Shrugs for Traps (Dumbbells or barbell)

Tueday: cardio

Cardio - running, walking, jumping jacks, sit ups, ect..

Wednesday: legs & shoulders

Legs -

Squats Leg press

Leg curls

Leg extension

Stiff-leg deadlifts

Lunges

Calf-raises/presses

Shoulders

Seated military press with bar

Seated dumbbell shoulder presses

dumbbell side lateral raises

Bent-over dumbbell raises

Front dumbbell raises

Thursday : cardio

Cardio - running, walking, jumping jacks, sit ups, ect..

Friday: biceps & triceps

Biceps-

Alternate dumbbell curls

Straight bar curls

Cable curls

Hammer curls (forearms and biceps)

Ez curl bar curls

Triceps

Triceps extension (lying down) (Skullcrushers)

Close-grip bench press

Cable triceps pushdowns

Dumbbell kickbacks

Saturday: Cardio (sometimes a off day though)

Cardio - running, walking, jumping jacks, sit ups, ect..

Sunday: off

After awhile i got use to it and felt the same way, but believe me, if you're still training and doing it right, it IS working.

Keep up the good job. sounds like you got a good routine.

What the hell is that shit? Thats a terrible routine.

 

[jblw12gti 10+ year member]

Fact: for every 7 lbs of muscle you gain, you will gain an average of 3 lbs of fat.

Fact: if you want to get bigger, beat your metabolism. Increase calorie intake by 500 every week

Fact: Tren extreme is the shiiit.

 

[bangin_explorer 10+ year member]

You do realize your body grows when you're resting, not training //content.invisioncic.com/y282845/emoticons/wink.gif.608e3ea05f1a9f98611af0861652f8fb.gif

yes i do, that is why i do each part (2 parts a day) once a week. and there is a cardio day in between the major parts i.e. shoulders, biceps, ect..

each person grows/adapts/see's results differently. this works the best for me. nothing wrong with that schedule

but i do understand what and where you are coming from. each person/body is different though. i get rest, sometimes i even treat myself w/a day off extra especially when i have a busy day.

 

[jblw12gti 10+ year member]

Fact: for every 7 lbs of muscle you gain, you will gain an average of 3 lbs of fat.

Fact: if you want to get bigger, beat your metabolism. Increase calorie intake by 500 every week

Fact: Tren extreme is the shiiit.

 

[bangin_explorer 10+ year member]

What the hell is that shit? Thats a terrible routine.

maybe in you're eyes.

but not if it works for me and has been for 8 months give/take and like it says, i pick 3 to 4 of the exercises listed per (2) body parts per day and those 2 parts get worked out once a week. nothing wrong w/that.

 

[▼)Ñ╩fZΣµ& 10+ year member]

hmmm...

what i have been doing is similar routine like you had listed..

monday-chest including everything you posted and more..

tuesday-legs

wed-bi/tri

thurs-shoulders

fri back

sat sun might do stuff..

but everyday starts with 20-30 min bike ride, and do 4-5 sets of everything

i have seen gains, but its the beginning so i know it will come easy. i am kinda tryng to do 5 meals a deal or so n consume ton of protein and water..

so to build the muscle, n get ripped as fùck would a schedule like

monday-chest/shoulders

tuesday-legs/cardio/abs

wed-bi/tri

thurs- legs cardio abs

fri-back/etc

sat/sun off?

thats majorly 3 days of the intense lifting.. and should i keep the weight high and low reps? and forget about 30 reps at 60%?

and i see guys in there everyday i go, big as fùck, always working their muscles, but separating the groups between days.. but go everyday and big kids

whats bad about going everyday, if i down protien/water/10hr sleep?

 

[jblw12gti 10+ year member]

I would suggest less cardio. Protien stores can be burned up during cardio, giving your muscles no fuel. Personal oppinion. I did a bulk stage to gain the muscle and then a shred stage to lose access.

 

[ThomasG 5,000+ posts]

hmmm...
what i have been doing is similar routine like you had listed..

monday-chest including everything you posted and more..

tuesday-legs

wed-bi/tri

thurs-shoulders

fri back

sat sun might do stuff..

but everyday starts with 20-30 min bike ride, and do 4-5 sets of everything

i have seen gains, but its the beginning so i know it will come easy. i am kinda tryng to do 5 meals a deal or so n consume ton of protein and water..

so to build the muscle, n get ripped as fùck would a schedule like

monday-chest/shoulders

tuesday-legs/cardio/abs

wed-bi/tri

thurs- legs cardio abs

fri-back/etc

 

sat/sun off?

thats majorly 3 days of the intense lifting.. and should i keep the weight high and low reps? and forget about 30 reps at 60%?

and i see guys in there everyday i go, big as fùck, always working their muscles, but separating the groups between days.. but go everyday and big kids

whats bad about going everyday, if i down protien/water/10hr sleep?

Don't do that

 

[ThomasG 5,000+ posts]

If you're not a ***** you can do this routine.

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

* Rack pulls 5×5 (direct, hard, strength range)

* Bent-over rows 3×8 (hypertrophy range)

(If you do a third, Hammer Rows 3×10-12)

Chest:

* Flat bench 5×5

* Incline dumbbell press 3×8

(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

* Full squats 5×5

* Leg press 3×8

Hamstrings:

* Leg curls or high foot placement leg press 3-4 sets of 12-20

Biceps:

* Seated alternating bicep curls 5×5

* Hammer curls 3×8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

* Chins 5×5

* Hammer high rows 3×8

(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

* Arnold Press or Military Press 5×5

* Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

* Romanian Deadlifts 5×5

* Good mornings or high foot placement leg press 3×8

Quads:

* Walking lunges or seated leg extensions 3×12-20

Triceps:

* Skullcrushers, Dips, or between bench dips 5×5

* Cable pressdowns 3×8-12

 

[▼)Ñ╩fZΣµ& 10+ year member]

I would suggest less cardio. Protien stores can be burned up during cardio, giving your muscles no fuel. Personal oppinion. I did a bulk stage to gain the muscle and then a shred stage to lose access.

well i havnt really done shit for cardio.. just mainly bike ride for 20 before each workout...

this isnt intense shit doing it for a deadline, i just want to INC the muscle mass and be bigger

lol more protein, heavier weight, more sleep? is that valid?

 

[▼)Ñ╩fZΣµ& 10+ year member]

If you're not a ***** you can do this routine.
Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

* Rack pulls 5×5 (direct, hard, strength range)

* Bent-over rows 3×8 (hypertrophy range)

(If you do a third, Hammer Rows 3×10-12)

Chest:

* Flat bench 5×5

* Incline dumbbell press 3×8

(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

* Full squats 5×5

* Leg press 3×8

Hamstrings:

* Leg curls or high foot placement leg press 3-4 sets of 12-20

Biceps:

* Seated alternating bicep curls 5×5

* Hammer curls 3×8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

* Chins 5×5

* Hammer high rows 3×8

(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

* Arnold Press or Military Press 5×5

* Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

* Romanian Deadlifts 5×5

* Good mornings or high foot placement leg press 3×8

Quads:

* Walking lunges or seated leg extensions 3×12-20

Triceps:

* Skullcrushers, Dips, or between bench dips 5×5

* Cable pressdowns 3×8-12

EDIT*

i have bbeen doing just about everything you said, but squats,lunges,and deadlifts

 

[ThomasG 5,000+ posts]

pics? thats alot of shit, gota read it lol

Thats a real routine right there.

If you want something more simple

Routine Split and Exercise Selection

Day 1 : Chest and Back

Chest

* Flat Barbell Bench Press : 2 x 6-8 reps

* Low Incline Dumbbell Press : 2 x 6-8 reps

* Dips : 2 x 6-8 reps

Back

* Chin ups : 2 x 6-8 reps

* Deadlifts : 2 x 6-8 reps

* Barbell Rows : 2 x 6-8 reps

* Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

* Squats : 2 x 6-8 reps

* Hack Squats : 2 x 6-8 reps

* Leg Curls : 2 x 6-8 reps

* Straight Legged Deadlifts : 2 x 6-8 reps

* Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

* Military Press in Rack : 2 x 6-8 reps

* Seated Dumbbell Press : 2 x 6-8 reps

* Standing Lateral Raises : 2 x 10 reps

Triceps

* Narrow Grip bench Press : 2 x 6-8 reps

* French Press : 2 x 6-8 reps

Biceps

* Barbell Curls : 2 x 6-8 reps

* Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

 

[ThomasG 5,000+ posts]

EDIT*
i have bbeen doing just about everything you said, but squats,lunges,and deadlifts

Squat and deadlift are the most important lifts //content.invisioncic.com/y282845/emoticons/fyi.gif.9f1f679348da7204ce960cfc74bca8e0.gif

Most people don't do them cause they're hard and wonder why they aren't growing. Or when ppl do squat they dont go parallel

Start squating heavy you'll be sore //content.invisioncic.com/y282845/emoticons/laugh.gif.48439b2acf2cfca21620f01e7f77d1e4.gif

I'm only educated in bio-mechanics, program design, strength training and kinesiology so what do i know?