Upper body day: Monday-Wednesday-Friday Triceps press 12 reps 2 set Biceps curl 12 reps 2 sets Shoulder press 12 reps 2 sets Row/rear deltoid 12 reps 2 sets Pulldown 12 reps 2 sets Chest press 12 reps 2 sets Pectoral fly/rear deltoid 12 reps 2 sets Abdominal crunch 12 reps 2 sets Abdominal 12 reps 2 sets Assisted dip 12 reps 2 sets Then repeat whole routine again right after Lower body day: Tuesday-Thursday-Saturday Calf extension 12 reps 2 sets Seated leg curl 12 reps 2 sets Leg extension 12 reps 2 sets Seated leg press 12 reps 2 sets Glute 12 reps 2 sets Back extension 12 reps 2 sets Repeat same routine right after Stair stepper, 20 minutes, level 10, 30 second break at 10 minutes I'm a beginner and came up with this myself, what do you think? 1. Is this a good routine to gain muscle? 2. Is it too many reps or sets? 3. Free weights or machines? 4. How can I improve the workout? 5. Why foods to eat before and after workout? I'm 16, male, 5'10, 150 pounds gained 15 since starting.
Vian2014-02-17T22:24:10Z
Favorite Answer
1. This isn't that great of a routine to gain massive muscle. Your muscles will grow stronger and more defined, but not toned. If you want more muscle, do high weight, low volume compound exercises. So lower the reps, increase the sets, and increase the weight. Also, don't do isolation exercises if you want to build muscle. Isolation exercises are exercises that only target one muscle (Example: Bicep curls, calf extension, and pretty much everything on your list). These exercises are for shaping defined muscles, not building large ones. Do compound exercises (exercises that recruit multiple muscle groups, for example: bench presses and squats). Summary: High weight, Low reps, higher sets. Compound exercises = big muscles. Isolation exercises = defined, toned muscles.
2. As mentioned earlier, too many reps. You should increase the sets for lack of reps. Lowering the reps per set allow to lift heavier weight. Bigger weights = bigger muscles. More reps = more definition
3. Since you're young, free weights are recommended. To be honest the only time you should use machines is when you're really old or injured. Free weights build stabilizing muscles, unlike machines, Stabilizing muscles are muscles needed to hold the weight still. This is something you need to do in the real world. Machines don't help build these muscles because the hold the weight steadily for you.
4. As mentioned earlier: Less reps, more weight, more sets.
5. Bananas are a quick, filling energy boost before a workout, and potassium helps prevent kidney stones from happening due to protein overdose. After a workout, chocolate milk works well since its sugar replenishes energy, and its high in protein, calcium, and vitamin D. It also quenches your thirst.
1)you're a beginner and are doing isolation exercises? No this isn't a good workout you want compound lift to start to lay the foundations e.g. squat, deadlift, bench press, over head press etc 2)not enough sets you want 3-4 sets of 8-12 reps 3)free weights 4) use a premade workout instead e.g. stronglifts 5*5 you're a beginner you aren't going to make a good workout it's a harsh but true reality