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http://www.muscleandstrength.com/articles/...est-growth.html

Arnold use high volume while mike mentze focus on high intensity

guys, i'm a newbie just started training for 4 months. I need some feedback on my routine. I do this 3 times a week. Is it too much? i afraid i'll overtrained but so far no symtom of it.

Squat or Deadlift. (5 sets 8-10, first 2 are warm up sets)
Lat Pulldown (3 sets 8-10 reps)
Chest Press (4 sets 8-10 reps)
row (dumbbell or cable) (3 sets 8-10 reps)
diamond pushup (3 set 8-10 reps)
dumbbell press (4 sets 8-10 reps)
leg press ( 5 sets 10-12 reps, first 2 are warm up sets)
dips (3 sets 10-12 reps, bodyweight)
bicep curl (3 sets 10 reps)
tricep pushdown (3 sets 10 reps)

thanks, any help will be much appreciated.

You do all of that in ONE day?

yeah, is it too much? whole routine takes about 1 and a half hour to finish including rest time.

and do you see progress ?

you are building muscles and destroying them at the same time.
no bb'er will train all body parts in one freaking day. r u rushing or wat?

if u go to gym 3 times a week, u can split those exercises into 3 separate days. not all every single day u visit gym.

I gained 8kg of weight (BF% stay the same) since i started but actually at that time i was doing less exercise. Recently i just added more sets for squats/deadlifts and leg presses since i can't get satisfaction anymore doing 3 sets only.



is it? Actually this routine was given to me by my PT when i was in Melbourne but i added 2 or 3 more exercises. I'm gonna to try figure out ways to split the routine. Thank you so much.

This post has been edited by darktronic: Dec 20 2010, 08:16 PM

Squat or Deadlift. (5 sets 8-10, first 2 are warm up sets) Leg/ Back and full body
Lat Pulldown (3 sets 8-10 reps) Back
Chest Press (4 sets 8-10 reps) Chest
row (dumbbell or cable) (3 sets 8-10 reps) Back
diamond pushup (3 set 8-10 reps) Tricep and Chest
dumbbell press (4 sets 8-10 reps) Chest
leg press ( 5 sets 10-12 reps, first 2 are warm up sets) Leg
dips (3 sets 10-12 reps, bodyweight) Tricep
bicep curl (3 sets 10 reps) Bicep
tricep pushdown (3 sets 10 reps) Tricep

I dont see shoulders, hamstrings or calves
But generally ok... maybe diamond pushups can switch to a shoulder move.
Tricep pushdown might be abit too much work for tricep. but if u ok with it, then no prob.

and like shiloong ask, hows the 4 mths so far? got good progress?

janson_kaniaz, i believe he's doing a fullbody routine, nothing wrong with it.
Check out HST (a full body routine) which some BBers do use.

but all this is just my opinion.

---

Added on December 20, 2010, 8:22 pmMeans probably 8kg of muscle mass... also try to check waist measurement along with bf% also another form of measurement.
Try increasing the weights along instead of just sets for some if possible.
to have consistent growth, the intensity always needs to be incresed. meaning morer reps/sets/weights/ less rest.
must always have some form of increased intensity so your muscles can always continue to adapt and grow bigger.
it would help alot if u go round the internet to find articles to read.

usually for beginners, PTs will give a full body routine... later on when they become more advanced, they can choose a body part split, or continue with full body.
u can check out our stickies for some training programs...
got full body and body part split too...

This post has been edited by Neek: Dec 20 2010, 08:22 PM

thx neek, indeed i didn't know.

Ow, so no splitting? . Thank you neek for your feedback. Actually for shoulders and hamstring i think dumbbell press and squat/leg press will be enough but i will figure out a way to give them a little bit more workout. For calves actually i always want to do calves raise but when i check the clock it's already damn 1.5 hour so have to cancel em due to afraid of overtraining. lol

Actually i doubt it is 8kg of pure muscle mass. Since BF% stay the same i think i also gained some fat but its negligible i think since my waist circumference length stay the same. Again thank you so much for your advice, i will try increase more weight but less sets for certain exercises for my next training sessions.

This post has been edited by darktronic: Dec 20 2010, 08:32 PM

Oh, dumbell press... is dumbell shoulder press... i thought is dumbell bench/chest press
so i marked it as chest... not shoulders... if thats the case... then ok...

another version of fullbody work is to have 2 sets of full body work and u can alternate...
meaning set A and set B
so week 1 u do A B A
week 2 B A B

Set A could be
Squat (5 sets 8-10, first 2 are warm up sets)
Lat Pulldown (3 sets 8-10 reps)
diamond pushup (3 set 8-10 reps)
dumbbell press (4 sets 8-10 reps)
leg press ( 5 sets 10-12 reps, first 2 are warm up sets)
dips (3 sets 10-12 reps, bodyweight)
bicep curl (3 sets 10 reps)
Calf


Set B
Deadlift. (5 sets 8-10, first 2 are warm up sets)
Rows dumbell or cable (3 sets 8-10 reps)
Chest Press (4 sets 8-10 reps)
row (dumbbell or cable) (3 sets 8-10 reps)
diamond pushup (3 set 8-10 reps)
upright row/ lateral raises(4 sets 8-10 reps)
leg curl ( 5 sets 10-12 reps, first 2 are warm up sets)
tricep pushdown (3 sets 10 reps)
bicep curl (3 sets 10 reps)
Calf/abs or whatever

but this is just a suggestion, do check out the stickies and get more ideas on finding a program thats suitable for u

Great stuffs Neek! thanks, gonna do workout A next session and fine tune it a lil bit

Wooooo,awesome pump today!!

Black powder is da bomb!

what's black powder???

Pre workout booster!

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bodybuilding.com has a full body workout by allpro.
u can follow tat.
basically more big compound moves and less isolation moves.

here's the link with the detailed workout instructions.
All Pro's Beginner workout
u dun break wat aren't broken

This post has been edited by ijnek: Dec 21 2010, 02:07 PM

It was broken,i fixed it!

Looks solid for beginners!

lol.thx.

it's a pretty good program.
u really need to focus the trainin for this.
will flush out the not so serious starters from the serious 1s...

This post has been edited by ijnek: Dec 21 2010, 03:43 PM

Arnold Method on Basic Mass Routine

Heh.... see? The basics are there. High volume, high sets, high reps.