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  1. #1
    Just joined M&S Jamesino's Avatar
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    Default Opinions on new Program

    Goal: Increase mass and achieve visual improvement in upper body area.

    I'd say I am a beginner becoming an intermediate - started weight training about 5 weeks ago and coming to the end of my beginners core strength program. Seen as I am a beginner I have decided to include a core strength day in this new program.

    I have made this new program from scratch and would like opinions, good or bad;

    Sets / reps structure: 3 x 8 - 12, aim to finish atleast 8 until failure.



    Monday - Bi's, Tri's and Forearms


    Incline dumbbell curls
    Alternate hammer curls

    Skull crushers
    Bench dips

    Wrist flexor curls
    Reverse dumbell curls




    Wednesday - Core Strength Day


    Bent over rows
    Back squats
    Planks (with swiss ball)
    4 point lunges
    Back extensions
    Ab crunch




    Friday - Shoulders, Traps and Chest


    Seated Dumbbell Press
    Overhead Press

    Backward barbell shrugs
    Behind neck press

    Dumbbell flys
    Bench press



    Opinions very welcome.

    Cheers.

  2. #2
    Frequent Poster Mike91's Avatar
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    Very bad routine. No understanding of compound movements 1st, then isolation moves.

    YOU just started training? Do a beginners workout for 12 weeks. This is not an overnight process it takes alot of time. Start from the bottom and build your way up.

  3. #3
    Frequent Poster Mike91's Avatar
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    Default

    And DO NOT press a bar behind your head unless you really are trying to do yourself an injury.

  4. #4
    M&S Senior Member iforwms's Avatar
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    Like Mike says, just follow the beginners routine for 12 weeks. If you have just started you'll experience some great gains on that program. Just stick to what it says and don't add/remove anything!

    Also don't worry about working out your forearms. If you grip the bar tight with each exercise you'll be able to lift more (hyperirridation) and your forearms will get a great workout.

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  5. #5
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    Default

    I'd suggest scrapping that routine entirely because it's not a very well constructed routine, it's random exercises stuck together on certain days. A routine needs to be organised and thought out so your body will have the maximum benefit of it and you can easily record what you do on a daily basis. Big muscle groups like chest, back, legs and shoulders need to be on separate days if your looking to bulk up.

    Check out another beginner routine and do this for another 6-8 weeks, then try an intermediate routine, one I and probably everyone on this forum recommends is dougs 4 day split.

    Goodluck mate, post some more questions up if you need anymore help
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  6. #6
    Just joined M&S Jamesino's Avatar
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    Default

    So what would you say is the time when a beginner becomes an intermediate - i.e. the time I'll be able to focus more on my upper body?

    From the responses I've had it seems I'm some way from becoming an intermediate.

    Thanks again guys - repped.

  7. #7
    M&S Senior Member iforwms's Avatar
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    To get a bigger upper body, concentrate on your legs! Counter intuitive but it works. By working the largest muscle group you increase your bodies growth hormone much more than doing bicep curls. As a result you'll experience much greater gains.

    I wouldn't worry about when you will become 'intermediate'. Just keep following the begginers routine until you stop seeing gains (providing your diet is good!).

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  8. #8
    Seasoned M&S Veteran hunterace's Avatar
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    Default

    i agree, train your whole body equally, and don't be concerned on when you'll be able to do certain things in the future, focus on NOW, good luck
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
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  9. #9
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    Default

    Apart from analyzing the routine, what does your diet look like?!? You can train as hard as you want, but if you do not have a properly dialed in diet then your gains will be marginal at best!

    Also as stated above, training your legs goes a long way to developing your overall muscle gains.......
    Height: 73 inches
    Weight: 208.319 pounds
    Body Fat Percentage: 10.7%
    Fat Mass: 22.217 pounds
    Fat Free Mass: 186.102 pounds

  10. #10
    M&S Injury Advisor yitmy's Avatar
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    Default

    Welcome to the forum,

    Agree with starting with the beginners routine. Also what are you performing aerobically, and as the previous poster indicated check the diet and how or when you are eating. All the above will get you where you want to be. If you only focus on one end your results sadly will be like you are spinning your wheels in mud and not get very far. We have plenty of resources here. Check em out!
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

  11. #11
    Just joined M&S Jamesino's Avatar
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    Default

    Thanks for all the advice guys and sorry I have not posted for quite some time.

    I think my diet is OK, the basic outline is:


    2 slices of wholemeal bread, olive oil based spread
    Skimmed milk
    ..............................
    Fruit
    Protein source - wafer thin slices of ham or chicken
    ..............................
    Tuna or ham with large salad and mayo
    fruit
    ..............................
    Dinner - high protein source, lots of vegetables
    fruit
    ..............................
    Protein shake
    ..............................


    When training or needing energy I include oatcakes in my daily diet.

    Also drinking plenty of water in between meals.


    As for cardio/aerobics, I run low intensity for 30 - 40 minutes every morning on an empty stomach for body fat loss.


    What do you guys reckon?

 

 

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