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Training Question: Please Tell Me If My Routine Is Sufficient To Quickly Build Muscle Mass.

At my local gym, I do the following program 2 times a week. Is it sufficient to increase my muscle mass and to do it rapidly? I am 17 years old, 6'2 and 185 pounds. I have a 15' neck and 14' arms.

4 Sets (12 Reps) Smith squats (60 KG)
4 Sets (12 Reps) Incline bench press (40 KG)
2 Sets (12 Reps) Forward press (20 KG)
2 Sets (12 Reps) DB Side raise (4 KG)
2 Sets (12 Reps) Bent over DB (24 KG)
2 Sets (12 Reps) DB curl (12 KG)
2 Sets (12 Reps) Tricep extensions (15 KG)
1 Set (12 Reps) Abb cruncher (140 Pounds)

Also are the weights I am lifting sufficient?


Answer #1

Your routine is what, all done in one workout? You should try to split your body parts. or example, chest-triceps, back-biceps, etc. Just remember to go hard and heavy all the time. Perhaps you should omit exercises such as lateral raises and those that don't build mass and focus on cutting up. Include more compound exercises...free-weight squats, deadlifts, bench press, bent over rows, etc.


Answer #2

I'd just like to mention that stretching has given me AWESOME gains. If you've ever watched men's gymnastics on TV, you'd have noticed they have well-carved muscles. That's because they STRETCH, STRETCH, AND STRETCH SOME MORE! In addition to gains, stretching also prevents torn muscles and injuries. So, if you want the huge gains that I've had and the gains gymnasts get, stretch before and after workouts.


Answer #3

I agree with #1 that your routine should be broken up according to muscle groups. As for reps, 12 is a good all around fitness repetition level, but for size/strength you should cut down to about half of that. As for weight, you will have to determine yourself what is heavy enough - about 70 to 80 percent of max.


My routine consists of:
Monday - Chest/Triceps/Abs
Tuesday - Back/Lats/Shoulders/Arms/Abs
Wednesday - Legs/Abs
Thursday - Chest/Triceps/Abs
Friday - Back/Lats/Shoulders/Arms/Abs

The reason for only one leg day is that I do Taekwon Do and work out my legs 5 times a week!

When I am well into my routine, an example of a bench workout is the following:
1 set of 165 12 reps
3 sets of 245 8 reps
1 set of 275 3 reps
1 set of 165 12 reps

Notice that this is NOT the best for bulking up. This is a strength/endurance routine. You would do less reps/more weight.

Also, keep in mind that diet is very important. Using the FDA guidelines, take in about half the fat recommended and double the protein. Keep carbs the same. I also recommend using creatine. But before just taking my word for it, you should heavily investigate the supplement (as with any supplement). When using creatine, and following the workout outlined above, my bench press max increased from 230 to 295 in one semester.

I hope this was helpful, and good luck with your training.

Brian


Answer #4

I agree when the one guy says split-up y routine. But as far as reps and sets, it is up to you. I never have a certain set amount of reps or sets that I do. I listen to my body and go on that. If you can do more, do it. If you cannot do more, then don't force the issue.

As for mass-building, lift heavy and intense, and have enough time to recuperate between workout days. I myself like 3 good days to rest worked muscle groups. And one more tip, eat good and healthy and eat lots. Drink LOTS of water, cut out the pop and booze.

As for that one buddy who replied to you, the guy who trains his abs every day. That is a real dumb-ass thing to be doing. If a muscle gets TOTAL break-down during a workout, you should not be working that same muscle the next day. That muscle group needs time to rebuild, time to recover, time to GROW...including the small muscle group of the abs.

I knew a guy here in Alberta, Canada who was doing his abs every day. I would go to the gym 5-6 times a week and he would be doing crunches or some ab workout. One day, this guy was doing his abs (as usual), and suddenly he fell off the declined ab bench, holding his stomach and in a great deal of pain. He went to the hospital and actually had to get his stomach operated on. I heard from the gym owner that his abs basically "knotted" and they had to be unwound. If I can tell anybody anything about working out, it would be this:

WORK OUT HARD. WORK OUT SMART. EAT LOTS AND HEALTHY. DRINK LOTS OF WATER. AND HAVE PROPER AMOUNTS OF REST TIME

Listen to your body, be at one with your body, after all it is YOUR body.

Andy



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