I need a new workout routine...

[Taylor]

I always read it's good to switch it up after a while.....

right now I'm working each muscle group individually day by day

m-legs
t-chest
w-back
t-arms
f-shoulders

occasionally i will have rest day in between....and usually my "rest" days are highly intense sprinting days, I basically do a lap of jogging, then do some light sprints, 20 yards, 40 yards, go all out 60 yards.....then I sprint for as long as I can for a good bit....its really to just build up the endurance, and my breathing ability

anyway...I was just wondering if anyone would recommend something different

Lately i've been going heavy, with low weights.....I've increased my protein intake alot, I'm really trying to gain a ton of muscle mass

[BBAddict]

Whatever you switch to I would separate your arms and back more. Biceps get hit pretty good on back day and you need to give them more rest before you hit them again.

You can switch things up by just changing your lifts for each body part and also by changing the number of reps. I've just gone to higher reps and seen good results as compared to going heavier with low reps. Just needed to change things up!

Also, the key for me to putting on muscle mass seems to be eating a ton of calories, especially good carbs and not being afraid of some fats. I've started eating things like natural PB, and healthy fats like flaxseed and Omega 3's.

Good luck!

[swollenmember]

Sometimes its good to switch up your routine. Maybe try pairing up different body parts or the order in which you work them out each week. Attacking your muscles from different angles and not always doing the same favorite exercises. If you wanna put on a lot of mass you have to keep your routine ever evolving because your body is smart as hell, shock it and mix it up a bit. Something I tried last week, just because I had never tried it was working out bi's before chest. The pump in your arms feels great when you move to chest, really helps pop the weight back up. Be creative with it.....

[Taylor]

Originally posted by BBAddict
Whatever you switch to I would separate your arms and back more.

Do you think one day of rest in between the back and arms is enough time?

Whenever I work my back, i feel it the next day in my upper back, and it affects working out post deltoids, and traps, so that's why I have shoulders at the end of the week

[BBAddict]

I do traps on the same day as back because they get hit doing rows and they are more part of the back than anything else. That might help.

How about
m-chest
t-arms
w-legs
th-shoulders
f-back

That keeps chest away from shoulders and arms away from back and at least one day between legs and back.

[Slashmonay]

Do this man. This has been working Awesome for me, broke through a plateu, naturally putting on lean mass fast.

Chest and Bi's, Superset them
Back and Tri's, Superset them
Legs, Superset hams/Quads.
Chest and Bi's
Back and Tris
Legs
Rest. Or in my case i do some delt training and abs, about 20-30 min quick workout.

Some may say overtraining, but your strength and endurance will skyrocket. use the same weight even though you are supersetting. Your going to need good carbs and possibly an energy drink before the workout, because supersetting through a whole workout is tough as shit, especially when your throwing around heavy weights. 2 times a week isnt overtraining in my eyes bro, a lot of professionals may say it is, but youll be fine with it man, you're breathing and endurance will go up too, because your going to have your heart rate up through the whole workout. take a day or 2 a week to rest, but keep the workouts in the same order...

[Taylor]

thanks for the advice

[arnold023]

I don't really have an exact routine that i follow by but i just do full body workouts everyother day or maybe 3 times a week. The bad part is that i don't watch what I eat. In fact i eat all kinds of bad shit almost everyday. I need to stop that. Does anybody know how a bad diet can effect your workouts? Is it a serious factor?

[Taylor]

well if you eat nothing but shit you won't grow, your body simply won't be doing what you want it to do....i mean blubber will grow, but you gotta learn what to eat....I personally think eating is more important then any cardio or weightlifting workout you will ever do

and learning what to eat is not too hard, it's just the matter of converting from old bad habits to this new habit of eating nothing but what you need, opposed to what you want

[lordikon]

[quote]Originally posted by Slashmonay
[b]Do this man. This has been working Awesome for me, broke through a plateu, naturally putting on lean mass fast.

Chest and Bi's, Superset them
Back and Tri's, Superset them
Legs, Superset hams/Quads.
Chest and Bi's
Back and Tris
Legs
Rest. Or in my case i do some delt training and abs, about 20-30 min quick workout.


That sounds tough. You're doing chest which works tri's, and you're doing Bi's on the same day. Then the next day doing back, which a lot of time works bi's like with rows, and then working tri's. Hitting the same muscles hard two days row sounds counterproductive. Can't diss it until I try I guess. I'm glad it's working for you.

[Slashmonay]

i know, thats a downfall of the routine, but at least i get 2x a week which works better for me then just 1x per week.