Cut on the volumes..try to subtitute the machines routines with free weights..

I've done some revisions to your chest and shoulder days:

CHEST DAY:

Bb bench

65 kg x 6
65 kg x 6
65 kg x 6
65 kg x 6

Db incline

45lbs x 8
45lbs x 8
45lbs x 8

BB Incline

50kg x 8
50kg x 8
50kg x 8

Tricep dip

6 reps for 4 sets

SHOULDER DAY:

BB behind military press

40kg x 6
40kg x 6
40kg x 6
40kg x 6

Db alternate shoulder press

40lb x 6
40lb x 6
40lb x 6
40lb x 6

Db lateral

15kg x 8
15kg x 8
15kg x 8

Front raise

25lbs x 8
25lbs x 8
20lbs x 8
20lbs x 8

Face pull
3plates x 12
4plates x 9
4plates x 8

Shrug
80kg x failure x 3

I've deleted curls just in case bcoz this is your shoulder days, but if you wanted to include, please reduce the number of curl exercises in your routine..

Sure. May I know what is DOMS stands for? The only pain experience getting from leg exercise is due to incorrect form n using too much weight..

However, you can do light jogging, not the high intensity exercises such as HIIT..give some stretches to loosen your muscles and good rest..

If you're duin squat or deadlift or possible any other form-based exercise, make sure it is done with correct posture..

Yeah, considering you're doing it for fitness..but if you're looking something like sizing stuff eg bulking/cutting or strength and conditioning, I would suggest read further info first and try google it out.

If you're looking into mass I would like to suggest on increasing your calorie intake. The basic calculation used for bulking is as follows:

1) First, determine your body weight. Please weight yourself on a weight scale and always use that scale for tracking your progress later on. Let's say that your current bodyweight is at 60kg. Convert to pound unit. Your body weight is therefore 60kg x 2.2046 = 132.28lb

2) Take the 132.28lb and multiply it with 15. 132.28lb x 15 = 1984.2 cal, the answer is the estimated value of your caloric intake for daily routine body weight maintenance. This value should only be taken as reference point.

3) Next, take the 132.28lb and multiply it with 18. 132.28lb x 18 = 2381.04 cal, the answer is the estimated value of your caloric intake during bulking phase. Therefore, this reference value should be the target caloric to meet per day in order to increase your body weight up to certain point whereby it will stop increasing. The calculation says that if you've meet 2381.04 cal per day, your maintenance body weight should be around 2381.04 cal/15 = 158.74lb/2.2046 = 72kg

4) Next, after knowing your new estimated caloric intake for bulking, you must segregate the value according to types of food, which is carbohydrates (carb), protein and fat. The recommended caloric diet ratio for carb: protein: fat is 40:30:30 for bulking for ecto morph (hardgainer) bodytype like yourself.

Therefore, 2381.04 cal is segregated as follows:

a) 40% carb x 2381.04 cal = 952.4 cal carb
b) 30% protein x 2381.04 cal = 714.3 cal protein
c) 30% fat x 2381.04 cal = 714.3 cal fat

5) Then, after knowing each individual food type calorie, you need to know how much exact value in grams you need to take for each type of food. This is done as per below:

1 gram carb = 4 cal carb
1 gram protein = 4 cal protein
1 gram fat = 9 cal fat

a) 952.4 cal carb x (1gram carb /4 cal carb) = 238.1 grams carb
b) 714.3 cal carb x (1gram protein /4 cal protein) = 178.6 grams protein
c) 714.3 cal carb x (1gram fat /9 cal fat) = 79.4 grams fat

So, conclusion, you need to meet 238.1 grams carb, 178.6 grams protein and 79.4 grams fat to get to 72kg body weight.. noted that this is only a reference value..hence if you still don't gain some mass, meaning you need to multiply by 20 to your body weight value in pound as per instruction 3 above.

Good luck

I just wanna give the answer to your question here, as the basics of muscle building growth I hope you've read them and understand:

"i wondered why can't go pumping blood into one muscle group like triceps or biceps for first few weeks?"

Maybe you've mistaken the statement as CAN'T work one muscle group like triceps or biceps?

He actually meant that you don't ONLY work SMALL muscle group like triceps n biceps, but rather, for OPTIMIZING MASS GAIN, you need to workout compound muscle n big muscles such as chest, legs, backs..all that can be target by compound movement..

The SIMPLE IDEA is to increase as much muscle mass as possible during early stage so that exercise like triceps n biceps become easy when you are able to add mass through compound movements, eg if you do bench presses, you work out not only chest but also, triceps, backs, traps etc.. squat work out legs parts which consist of large percentage of muscle part in your body..

The DETAIL explanation would be for exercises such as tricep kickback, tricep pushdown, bicep curl is ONLY working that part of the muscle, which translate into small muscle growth, hence, small muscle growth exercise only release less hormone to your body..effect of which won't be as much as compound exercise which targets several muscle group like bench press as mentioned..

So, what he recommends to beginner was, to do the three big lifts such as bench, squat n deadlifts for fast muscle growth for first few weeks, to let all the muscle group work together as new muscles tend to not having any weak links as per compared to each other, therefore all muscle are weak..so after getting to a point where you've develop some strength and muscle from the exercises, you can do isolation exercises such as bicep curls, tricep extensions, to develop strength to the weaker muscle in the group..

Try to read further and understand the principles..best if you tried as per what he recommended perhaps?

Good luck!

Your welcome..I'm not a know-it-all person, but keep on improving on knowledge too.. Read also on diet n rest part..

80lbs+ include barbell weight or exclude? Both side or per side? Total weight?

80 pounds = 36.3kg.. and won't change his chest much unfortunately...if that is total weight..but if excluding weight of olympic bar (20kg) = 36.3kg + 20 = 56.3kg, not bad..but one side 36.3kg, then 36.3kg x 2 + 20kg = 92.6kg!! Then maybe there's some change in his chest!

Overhead press, clean and press needs somebody who have high technical execution to share their experience here, which none of us here have, or maybe you do..

Lunges, or i assume power lunges seems to me is not a compound, rather isolation? Just wanted to confirm

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Added on October 29, 2012, 1:47 pm+10

This post has been edited by Seasick85: Oct 29 2012, 01:47 PM

Still got a lot of improvement there..i've started with freeweights 40kg x 10 reps 4 years ago, now can do 90kg x 10 reps..equivalent to 40kg plates per side for 10 reps on smith bench man..

I could even post myself a picture like that with 6 plates man.. with bodyweight 77.5kg..

Show some vids!

or -1000000RM, coz it's super negative! lol

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Added on November 4, 2012, 6:09 amJust looking at the picture again make me sick..haha..

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Added on November 4, 2012, 6:11 amNo, don't you realize that one end of the bar is longer than the other end? Hold pon x btul mcmane mau bench itu weight? Ingat ni smith machine ka? haha...aiyah...

This post has been edited by Seasick85: Nov 4 2012, 06:11 AM

That ain't too dangerous, considering he can't even budge the bar to the center.. lol

For shoulder presses, it is normal if you feel it at the upper traps as it also target that part..but the important part is that u feel it at the shoulder..besides that it also works ur triceps n forearms as well..

Make sure u dun press it from the neck to avoid injuries at the neck area..sometimes this happens if u use too much weight or still new to this exercise..

I suggest that u use lighter weight and keep neck position as per link below:

http://www.exrx.net/WeightExercises/Deltoi...itaryPress.html

Good question. For your info, I've been at around 73-74kg last year and my bench seems to stuck at 90kg x 6-8 reps for the period.. this year around June July I started to add some mass (taking awesome mass) to shoot up to 77-78kg..the actually purpose is to build up strength for my legs.. but now my bench also goes up to 94kg 6-8 reps max..so yeah, if you're bulking, to me the only limitation that you may want to consider is your body fat level..if you're gaining so much mass n strength and at the same time adding strength to your bench, squats n deadlifts, you will definitely gain some fat there, especially if before this you add 20lb every month, which is a lot..

On your question how long you stay on the same weight pretty much depends on your own requirement, do you require more bulking which means added body fat or do you need to cut down first (off course your strength will go down but not much as long as you maintained the muscle mass)..

How long is subjective here, depending on how fast you do cutting phase, or maybe you just prefer to be strong enough then just adding more mass will be adequate enough to boost your bench..

Did that answer your question?

Really? which part? lol..

If your bodyfat is around 16%, then you should be in the grey region more on lean side..which you can do either cutting or bulking..there is a guideline on bodyfat levels for your info which tells where u are and where you should be going on either cutting or bulking..and my suggestion is that go for bulking up to certain high bodyfat, then after which you've gain some muscles n fat, let's say, eg 22% bodyfat, you might wanted to cut instead of adding mass and more mass cause your bodyfat is already high.. I know that everybody wants muscle mass n strength, but with high bodyfat, it will not be as good as you think..

As for calorie intake numbers, as long as you increase it by few hundreds to your current intake should be gud enough, provided you're making lean gains..

Diet types eg carbs, protein is as much important too..tips is that if you're unable to meet the ratio of carb: protein, then you should make slow gains as slow gains will tend to build muscles n reduce or maintain bodyfat level during bulking..same goes for cutting..

Supplements do help to boost the last few calories, and if you're taking supps like awesome mass, serious mass, which contains high carb to protein ratio, then you might consider reducing your meal carb intake etc..it goes that way..

Everybody is different so you need to adjust your own diet n see what works for you.. Eventually strength gains will come naturally by following this cycles..

It maybe an elbow joint pain..i've had it many times.. if i am not mistaken the pain feels like burning sensation instead of normal muscular soreness? To be honest, if the pain location is at the joint itself, you may need to rest and ice to relief it..keep the weights down, deload, n try various stretches..

I've had mine when working on triceps exercises.. try n see what works for u as per advice.. give it at least 2 weeks.. if getting worse, consult ur doc..

The tight cloth can help to ignore the pain only, not curing it.. unless you're on some sports competitions and can't afford lose time for recovery..

This post has been edited by Seasick85: Feb 1 2013, 09:37 AM

Really, wrong form generally results in injuries, but then again, you mentioned after two days of resting, soreness is gone indicating you only feel DOMS, normal musle soreness resulting from muscle breakdowns..it is totally normal..just need to rest n you can continue deadlift/row as u like with good form..

Ditching deadlift/row by doing more pull ups will not really help in targeting lower back muscle, more on upper backs.. rowing can be done alternately wif pull ups however but best done both..

Each exercise has its own advantage..use it wisely..

Normally, if you're the skinny body type, you might want to consider adding some amount of muscles first by increasing carb n protein intake by certain amount..try 6 meals per day..small portion but constant feed so that easier to gain muscle not fat..important if you wanted to avoid big tummy..

Try doing basic bodyweight exercises.. 3 times per week.. 1 hour per session..google out the types of BW exercises..

About cardio, I guess u should just skip that since an intense bodyweight exercise can also burn some fats too..

Do some more research on muscle gaining process n cutting process..easier for u to understand ur goals n how to achieve it..

It works? lol