how does this look?

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posted by SkinnyManKyle

Sun - biceps, chest
Mon - quads, hams
Tues - triceps, back
Wed - biceps, chest
Thurs - OFF
Fri - triceps, back
Sat - squats, calf

For biceps, chest, triceps, and back I do 3 sets of 3 different exercises, 6-7 reps. Any suggestions? I'm looking to add mass

posted by SHOG

im wondering if you have enought time for your muscles to repair themselves before you work the muscle groups again. if that makes any sense.

posted by SkinnyManKyle

right now im doing each group 1 time a week, but i read that you should do them 2x a week, so idk just trying it out

posted by SHOG

im sure there are other factors to consider. like age, weight, supps, etc. but i think training 2 different muscle groups 3x a week is plenty. your body needs the time between to repair what you tear. someone alot more knowledgable then me will chime in. im still learning too bro.:D

posted by SkinnyManKyle

heres what I've been doin for the past month or so...

Sun - squats, calf
Mon - biceps, forearms
Tues - Off
Wed - hams, quads, chest
Thurs - Off
Fri - abs, back
Sat - shoulders, triceps

posted by SkinnyManKyle

damnit i forgot to add shoulders in that new one.... idk maybe ill just stick to my current one

posted by estray

Thats 18 sets a week for those muscles. Still too many sets. Cut it down to 12 sets and take 3-4 days off. Less is more. You grow outside the gym and if youre always in the gym then......?

posted by Joe_Ice

do this

monday - squats/dl legs (heavy)

wednesday - bench (heavy)

friday - light supplementary leg work

sunday - light supplementary bench work

training body parts 2x a week w only ONE day to recover you're probably goign to fail and fail hard

posted by SkinnyManKyle

how do the bi's, tris, and shoulders get worked in that? I know you are supposed to really focus on deadlift, bench, and legs.... but when I tried that my shoulders, tris, and bis just shrunk

posted by SkinnyManKyle

AHH GEEZ... so ive got some people tellin me to barely do isolation exercises for bis, tris, and shoulders, and some people sayin to do those 2x a week, low reps/sets and heavy weights. Is it really just do whatever works best?

cuz i dont see how shoulders, bis, and tris would grow when ur only doing legs, deadlifts, and chest. obviously tris get a lil workout with chest but not enough to grow. and same thing with the others, they get a lil work out but it doesnt seem like enough to grow...

posted by estray

IF youre tryin to put on mass and what youre doing is working, stick with it. I assume its not or you wouldnt be asking all the time. Honestly IMO, its more diet than training, but if youre overtraining, which it really looks like you are, your results will be much slower.

posted by SkinnyManKyle

yea see thats my problem here, I'm seeing results... but i hear everyone else doing all these different things so it makes me question if I could be gaining faster than I am. The only thing I'm really not seeing the results I want is in my biceps. I'm training them 1 day a week and I do 3 diff. exercises 4 sets with the first one being a warmup, then the last 3 about 7-8 reps. So thats 12 sets a week for biceps with 3 of them being slight warm ups.

posted by SHOG

ya said it yourself man. if it aint broke dont fix it. when the gains stop coming thats when you need to change your routine around a little. i mean change as in keep working the muscle groups just do it a different way. there are at least a dozen+ ways to do each group.

posted by Joe_Ice

see skinny kyle squats and deads stimulate 90% of the body where a bicep curl ....maybe 5%?

you see the outline i posted?

do this

for bench day

1. do a bench exercise

a) than do a tricep
b) than do a shoulder
c) than do an upper back

2. Squat Day

1. Do a squat or a variation
a) do a goodmornin
b) do SLDLs
c) do a set of biceps
d) do calves

do you see how that works? You're basing your routine AROND the squat dead and bench....

posted by SkinnyManKyle

ahh i gotcha i think... so ur sayin on that ouline you posted, like for a leg day or w/e, do legs for the majority of that day then do a lil shoulder/bicep, etc...

AKA do a lot of the main thing, then a lil bit of tri, bi, shoulder

posted by goldentornado22

no cardio?

posted by CUTS

hes SkinnyKyle not HugeKyle lol he doesnt need cardio

posted by Joe_Ice

As usual , you're wrong CUTS... one must boost your GPP to enhance muscle recovery and add more work capacity

posted by CUTS

so as a "PL" you do cardio? this something you read? because if you are already lean or skinny you dont NEED to do cardio.

posted by SkinnyManKyle

I play full court basketball 2-3 days a week, and I do my abs 1-2 days a week also

posted by Joe_Ice

Yes, PL-ers do a lot of GPP work to get their work capcity up and stay in shape.
you can't grow muscles when u're out of shape.... If skinny is skinny hes not eating enough. Also cardio will help transfer nutrients and help muscles recover faster which = more muscle. cuts ur clueless shut up

posted by CUTS

haha thats why bodybuilders dont do cardio up until a show? i dont disagree cardio is good for you but SkinnyKyle doesnt need to do extra cardio. joe youre a dick and i hate you :)

posted by Joe_Ice

Dieting for a show is different... Cuts ur a little pip squeak and i hate you more... Skinny double your food in take and do cardio

posted by CUTS

but they still dont do cardio. Joe, not saying cardio isnt good but i dont agree with you. maybe its lack of experience but last time i checked you were a couple months older than me. but i hate you more!

hes already doing alot of cardio so why do more?

posted by bignready

i think the cardio he's getting in is more than enough.IMO

posted by SkinnyManKyle

i dont think i need to eat more than I am now.... I've packed on a lil gut ever since i joined this forum

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