Is this an effective plan for building muscle?
November 17th, 2009 · 3 Comments
Goals: Muscle building
Program frequency: 6 times a week
Primary target(s): Triceps, Deltoids, Pectorals, Obliques, Biceps, Abdominals
Secondary target(s): Rhomboids, Deltoids, Pectorals, Triceps, Obliques
Required equipment: Dumbbells, Barbell, Exercise bench
Program duration: 50 minutes
Rest between exercises: 75 seconds
Rest between sets: 75 seconds
1)Concentration bicep curl - 2 sets of 8-12 reps
2)Narrow press up - 2 sets of 8-12 reps
3)Bench press with barbell - 2 sets of 8-12 reps
4)Bicep curl with dumbells - 2 sets of 8-12
5)Single arm tricep overhead extension - 2 sets of 8-12 reps
6)Decline press up - 2 sets of 8-12 reps
7)Sit up - 2 sets of 8-12 reps
I was given this by an online personal trainer.
Seems weird to me that i must do this 6 days a week for a month and it lacks key muscle building exercises like bench press and dead lift.
What u think?
My main point is that I am told to do this 6 days a week for a month, does not seem varied enough.
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Shoulders..
Dumbbell...
Tags: Muscle
3 responses so far ↓
1 calvin p // Nov 17, 2009
doesn’t look too bad
2 benw2200 // Nov 17, 2009
Bench press and deadlift and key powerlifting exercises, not bodybuilding exercises.. they are two different things.
And this routine looks like garbage either way. You did not indicate what training/strength level you are at.. since you didn’t recognize this as garbage, I’ll assume you’re just starting.
This routine, if you do less rest time between sets and exercises, would be a decent cardio circuit course to do maybe once a week, but if you’re looking to build muscle, this will not get you very far.
In my opinion, the most important things in a routine are split and recovery.. split being what you work out on what day, and recovery being just that.. what you rest on what day. Muscle grows when you are resting, not when you are working out. If you do that routine 6 days a week, you’re overtraining your muscle groups and not giving yourself any recovery time, besides that one day. There are some exceptions.. for instance, you can get away with doing cardio 4-5 times a week, same with abs, as they recovery fairly quickly. People do various splits, some do upper body/lower body splits, some do back with chest and tri’s with bi’s, etc.. I’ll give you an example of my workout routine. The sets and reps aren’t important, you can always adjust those as needed.
Day 1 - Chest + Tri’s
Bench Press
Incline Machine
Decline Machine
Dips
Skull Crushers
Pec Machine
Day 2 - Back + Bi’s
Deadlift
DB Rows
Wide-grip Pullups
Back Extensions
Seated DB curls
Day 3 - Legs + Shoulders
Squat
Lunges
Leg Extensions & Leg Curls
Calf Raises
DB Military Press
Shrugs (I prefer trap bar)
DB lateral raises
DB front raises
Day 4 - Rest/Cardio/Repeat Day 1
I do abs almost every day, the only exception is if they’re still stiff or sore from the day before. I’m also not doing a lot of cardio right now because I’m focusing on mass. Sometimes I’ll take a day off after my 3-day cycle, sometimes I’ll jump right back to day 1. It really depends on your body.. especially for beginners, if your legs are still sore from the squats you did 3 days ago, don’t squat heavy until they feel ready for it. Listen to your body, and good luck.
3 Crow // Nov 17, 2009
That actually looks ridiculous. I’m a personal trainer and I would recommend not doing this.
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