please critique my routine

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posted by Bushido

Hi well i was wondering if my workout routine could use some improvement

Mon,Wed,Fri
1 hour of biking
Biceps,Forearms,Back,Abs

Tues, Thurs

Chest,Triceps,Shoulders, legs

Each body party i do 3-4 exercises keeping rest between sets to 25 seconds

My stats

6'4
193lbs

thanks in advance

posted by CUTS

hour of biking? you trying to lose weight?

posted by Bushido

not really.....im trying to bulk im in good shape, I was just told that its good to do cardio to shed away unwanted fat

posted by CUTS

yea but bro if youre trying to bulk then i dont think theres too much need for cardio. if you gain fat fast i might do it 2-3 times a week for 20-30min. if you want to put on some mass i would lightin up on the cardio.

posted by Bushido

Thanks man for the help. Is there anything else you think I could use improvement in order to bulk up? Oh by the way the only supplement im taking at the moment is Nitro-tech protein. Im starting this monday with nitrix, no explode and cell mass plus protein is this recomendable?

posted by CUTS

BSN stack kicks ass!!! whats your diet like man?

posted by Bushido

cool man well my diet is alot better than it was before ( considering i was fat before) well mornings can be either be 4 toasted bread with coffee or two eggos with melted cheese then my snack between lunch would be fruits of banana and at lunch its the meso tech meal replacement bars or chicken soup. then for dinner i would eat grilled chicken with potatos or pasta. Do you think i should more, or more healthier?

posted by estray

That is really overtraining. 12-16 sets per week per muscle group is all you need. for example, If youre doing 3-4 exercises for biceps and doing 3-4 sets per exercise, 3times a week, thats 27-36 sets. Way too much! Your body needs minimum 48hrs rest before you work the same muscle again. You grow outside the gym. Do all your lifting on M,W,F and youll get better results. . and dont do the biking and lifting back to back. should be at least 6 hrs apart. cardio is good when bulking helps with PTOR(protein turn over) you just need to adjust your diet and eat that much more.

If youre looking to bulk, you should be eating 6-8 meals day, 3500-4000 calories, at least 350g protein.

posted by Bushido

Thanks for the input man! :thumbs: Really Appreciated. I really felt i was overtraining but I always recover fast with just protein and its my recovery time is almsot instantaneas with creatine. The one thing that was raiseing the red flag was my workout times which could get up to an excessive 2 hours and a half:banghead: ! Well im reorganizing my routine which will go into effect tom. Please tell me what you think of it.

3 days on 1 day off

Day 1-Chest Shoulders triceps
Day 2-Biceps forearms Back
Day 3-30 mins of biking, abs,legs
Day 4-off

posted by estray

Yeah keep your workout times under an hour. Thats a good split you got there but you really only need to lift 3 days a week. M, W, F. You need the rest days in between to grow. The other thing I would change is switch day 2 and 3 so your upper body gets more rest time. Go heavy too. pyramid up with 3 or 4 warmup sets and do one or two 6-8 rep worksets. IF youre doing 3 exercises per body part you dont need to do warmup sets on all of them, just the first one. I was doing that split for a while till i hit a plateau and i found, like you, that i recover fast also so I started doing a full body routine 3 days a week. Its working even better than the split. I do it fast so its kinda like HIT and i can get alot of sets in under an hour. its like this

Monday
chest
flat bench-4 sets of 12 reps

bi's
db curls 4 sets of 12

back
lat pulldown 4 sets of 12

legs
squats- 4 sets of 12

abs
cable crunch -4 sets of 12

shoulders
Military press 3 sets of 12

neck
upright bb row 3 sets of 12

Same thing on wednsesday and friday except switch out for different exercises like incline db bench, preacher curls, deadlifts, etc. You can go heavy too if you want one of the days, thats what i do. everybody reacts different. good luck

posted by SkinnyManKyle

if you are trying to bulk, thats lifting wayyyyy too much a week. You need to rest more in between each group. If your doing your "chest shoulders triceps" Monday, dont do them again til Sunday or Monday again. Heres what mine looks like if that helps.

Sunday - Squats, calves, some abs
Monday - Biceps, forearms
Tuesday - off
Wednesday - chest, leg extensions, leg curls
Thursday - off
Friday - back, abs
Saturday - shoulders, triceps

your biceps will get a workout when you do back and biceps. I by the time it comes to my back day, my biceps are getting flat so its nice to give them a lil pump when doing back. Also they have 2 full days of rest before I do them again, so they heal perfectly and you can stay pumped for the whole week (biceps wise at least). For cardio, i just play some full court basketball every few days.

posted by SkinnyManKyle

oh yea btw, look at my signature. b4 I started this routine I was about 6'3'' and 165. Now I'm about 6'4'' and This routine has put on 35 lbs. in about 3 months. And thats with me not eating the proper amount of food either. good luck

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