The Super Work Out

[doyoudo911]

im in the gym for 2-3 hours. is it a bad idea to work out chest, tri, bi, shoulder, and back (in that order) all in one day

i have been doing that every m/w/f and sun/t/th/sat off. would i be overstraining the muscles by working out the body too much where i wont gain as much???

[gethugeagain]

i would say over training! don't know you goals but less is more when trying to add mass. i think you will get much better results by splitting it into something like this;

Monday; chest/shoulders/tris
Wednesday; legs
Friday; back/bis

you could do the full body workout m/w/f but it still shouldn't take you anywhere near that amount of time. if you can list your workout for us so we can see exactly what your doing and why its taking so long.

[Mudge]

When increasing frequency (i.e. full body workouts) volume is supposed to drop.

Now if you are juiced, and/or recover very quickly, then just keep looking at your results and listen to your body.

[doyoudo911]

all exercises have that 12 10 8 reps unless noted



i start off at chest:
hammer chest,
seated flys,
standing flys,
then 2 other exercises that i dont kno that name to but i see ppl doing


then i g2 tri:
pull downs (with the rope)
and then wit a EZbar but 3 sets Example:1,2,3,4,5,6,7,8,9,10,11,12 rest 1,2,3,4...,10 rest 1,2,3...,8 done, t
hen over head tri extensions

then bi:
V-bar curl
rope curl reg reps OR ezbar curl with 1,2,3.... (as seen above)
standing dumbbell curls

shoulders:
shoulder press
dumbbell front raises
lateral raises

back:
machine rows (palms facing up)
machine rows (palms facing down)
then another exercise that i dont kno the name to again...but its kinda the opposite of the flys

trap:
shrugs

forearm:
forearm rolls both ways

then i finish off evry day at the gym with abs

[doyoudo911]

let me also add im not trying to get bulky. i wanna get ripped with the muscles popping out (i dont kno my body fat % but i kno its very low)

[Drako]

Whats your stats?

Personally total body workouts dont work too good for me, certainly not at that ratio I would try to stick to basic compund movments.

But hey different strokes for different folks.

[doyoudo911]

6ft
165lbs
body fat unknown but very low i think last time i checked it was around 12%

[maverickLA]

It would seem you need not work a muscle group more than twice a week if your going purely for aesthetics. So three may be giving your muscle very little chance for proper recovery.
If your going to work the entire upper body on one day do:
Chest and Back
Shoulders
Bi's and Tri's
In that order during your workout. Your larger muscle groups (chest and back) are going to need your arms and shoulders in proper strength to perform the exercises properly and get the best benefit. Bi's and Tri's will be getting worked during Chest and Back and then you can move to finish them off at the end of the work out.
Maverick

[doyoudo911]

ight thanx...are there any good workouts that im missing???

[gethugeagain]

that just seems like an awful lot to do in one workout not to mention three times per week! how long have you been doing this workout? if it was me and i was going to do the full body thing m/w/f i would pick like two things per muscle, maybe one compound and one isolation movement and just switch exercices each workout. just change up to keep fresh like go heavy Monday, then light Wednesday, or still do the full body thing but focus on the three main power movements. say Monday do heavy bench(chest/shoulders), Wednesday do heavy squats(legs), Friday do heavy deads(back). still do each muscle each workout but put the extra focus on those lifts on the givin day! everyone is different but i just really think you are over training and if haven't noticed it yet, you will. i actually just played around with full body workouts and felt like i wasn't giving each muscle enough work, i knew by adding movements i would be doing too much so i just completely changed my split and feel much better since doing so. personally i would split the days up that way you can continue to work each muscle with a lot of movements without over training, but that's just me! good luck either way, just listen to your body and you will be fine!

[doyoudo911]

i have been doing it for about 2 maybe 3 months now. and i was thinking the same. i just dont kno which to put with which on wat day. i do kno all i want to work out is my upperbody (chest/shoulder/tri/back/trap/bri) if somebody could give me a good example of how to split it up during the week mon-fri. not sat or sun (and no legs) that would be great

[gethugeagain]

just of the top of my head you could try doing a Monday, Tuesday, Thursday, Friday split. you would be working each muscle twice per week, some would say this still could be over training but it would be better then what your doing know in my opinion, and again everyone is different so it may be perfect for you.
try this;

Monday; chest/shoulders/tris
Tuesday; back/bis
Wednesday; off
Thursday; chest/shoulders/tris
Friday; back/bis
Saturday/Sunday; off

because you will be doing all your pushing on one day and all your pulling on another day this will give each muscle no less then 48 hours rest before working it again. it will also cut your time in the gym down a lot, you could even throw in super-sets if you wanted and really get done fast! this is something like what I'm doing now and by doing super-sets i can be done my entire workout( without cardio) in like 30 minutes. i would give it a try and see how you like the change, just be sure to give it a few weeks to really see how its going. keep us all posted bro and good luck!

[doyoudo911]

haha thanx i like that workout layout. ill keep u updated

[unknownkonrtist]

just of the top of my head you could try doing a Monday, Tuesday, Thursday, Friday split. you would be working each muscle twice per week, some would say this still could be over training but it would be better then what your doing know in my opinion, and again everyone is different so it may be perfect for you.
try this;

Monday; chest/shoulders/tris
Tuesday; back/bis
Wednesday; off
Thursday; chest/shoulders/tris
Friday; back/bis
Saturday/Sunday; off

x2. I'd watch doing the super sets every workout though, maybe once every two weeks. I'd also switch from over/under grip on rows to one of the two grips, and substitute wide grip pulldowns. They're gonna hit the lats a little different and help define better.

[Drako]

If you prefer to do whole body workouts then may I suggest this link...
Bill Starr's 5x5 workout.

Its takin from a previous post (Compliments to Estray). It's just another approach to a 5x5 routine, which looks decent enough. Have a read and see what you think.

[paisano3]

might i ask why you are refusing to train legs? a strong lower body will only accentuate what you have up top...and pull your aesthetic look together even more.

i found that working close grip bench press (for the tri's) after my chest workout has put on good size to my outer triceps and pulled together my inner chest alot more... just an fyi...

[maverickLA]

i do kno all i want to work out is my upperbody

Huge mistake. Your legs are 1/2 of your body - not to mention the largest functioning synergy of prime movers in your body. Keeping strong legs is extremely important on many different levels. FIRST - keeping your knees healthy. The stronger your legs are (assuming you are in correct form and not dominant in your quadriceps) the less stress there will be upon your joints. SECOND - As I mentioned your legs are the largest synergy of prime movers in your body. When you work these muscles you not only burn large amounts of calories your body releases larger amounts of hormone to help your body adapt to the situation. Higher hormone levels will help out your upper body in growth and strength. THIRD - Aesthetically, guys with good upper bodys and no legs or glutes look ridiculous.

People always ask me, "How do I get a bigger chest and arms?" My reply has never changed, "Do squats."

Maverick

[gethugeagain]

yeah bro you have to train legs and especially squats! squats actually release test into the body and will make you all around bigger and stronger! hey unknown, why do you think its bad to do the super-sets every workout? i guess i can tell it takes away from my heavy lifts a little but I'm just really liking the idea of getting done so fast! i know finishing my workout within 30 minutes was too good to be true!

[unknownkonrtist]

yeah bro you have to train legs and especially squats! squats actually release test into the body and will make you all around bigger and stronger! hey unknown, why do you think its bad to do the super-sets every workout? i guess i can tell it takes away from my heavy lifts a little but I'm just really liking the idea of getting done so fast! i know finishing my workout within 30 minutes was too good to be true!

Personal preference i guess. Lactic acid and other byproducts buildup occurs more durring supersets than regular sets. I'll second you with the "it takes away from my heavy lifts a little", and use that as an example why I don't care for all the time on most exercises. The only time I superset on a weekly basis is for my calves and bi's, mainly because of the type of muscle they are. You can tear them appart on monday, and usually by wednesday or thursday do it again. Unless your trying to work them out two to three times a week i'd recomend supersets on those two muscles weekly but thats about it. But I mostly stear clear of them due to personal preference.

[gethugeagain]

yeah i can defiantly see the difference, like right now say on chest/shoulder day i might do something like flat bench then jump right onto lateral raise, and that would be one set. i can see that when i lay to do bench after the first set or two that I'm not able to go as heavy! its hard right now for me with time so i guess i will have to do them when needed but not on days i don't have to, thanks for the input!

[eastarr69]

ight thanx...are there any good workouts that im missing???

I would say overtraining for sure..also, try this routine...go eat some food..good food, not jusnk and slam some protein son...you wont have to train that hard at 165 pounds and 6 feet tall...that is skinny...you'll looked ripped with a basic training program running about 3-5 sets in a high rep range, with light weight...and you can split your training program as you like..there is no need for you to train several body parts a day like that anyhow..besides, if you pay a monthly gym membership, get your moneys worth, and go often..

e

[doyoudo911]

thanx...so ur recommending low weights but high reps? how much is high??

[mcchunter]

go heavy or go home!
at 165 you are gonna wanna strengthen your core first.
focus on the basics and fck the isolation sht.
more reps with less weight wont do a fckin thing for you.
i wont go into it but you need to push and pull heavy weight to grow.
to lift heavy you must have a strong core or you are gonna get hurt.
squats,deads,barbell bench press,military presses.

and sit ups! alot of guys will say not to worry about situps but dont listen.
you need to strengthen these muscles also(part of your core)