Ok I've been doing the same chest, back and arm routine forever. I need something new to throw my muscles off. Does anybody have a good muscle building routine? Let me know what you guys have.
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Need a new workout.
- Thread starter jimmy1084
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Have you looked into Starting Strength, StrongLifts or a push / pull routine?
You mentioned doing a chest / back / arm routine, most good routines are going to involve squats and deadlifts as well. If you start a routine and don't know how to squat or deadlift, either do some serious research or get help from a trainer. They involve moving heavy weights and your lower back, you will probably end up popping or tearing something if you just guess how they are supposed to be done.
You mentioned doing a chest / back / arm routine, most good routines are going to involve squats and deadlifts as well. If you start a routine and don't know how to squat or deadlift, either do some serious research or get help from a trainer. They involve moving heavy weights and your lower back, you will probably end up popping or tearing something if you just guess how they are supposed to be done.
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My current routine is bench(145,8 reps,150 6 reps), incline(135,8,140,6), decline(205,8,210,6), seated dumbbell curls(2 sets 50 each arm 8), seated rows(185,8,195,6), two handed machine curls(115,8,125,6), machine pull downs(150,8,162.5,6), machine tricep pull downs(115,8,125,6). I'm getting ready to start p90x for my abs and strength training but I want to get a little bit bigger. My bicep/triceps are 16", fore arms are 14", chest is 44". My legs don't need to be any bigger as my calves are 18" and thighs are 21". Oh and I'm 5' 9" weigh 218lbs and have an arm/wing spam of 74". I just feel like I've wore this routine into the ground.
If you are dead set on not doing anything for your legs, at least do something for your back. You are going to wind up pretty funny looking if you don't, not to mention the issues from muscle imbalances.
Your bench and curl also seem disproportionate. When you curl, does anything move other than your arm from the elbow down?
Your bench and curl also seem disproportionate. When you curl, does anything move other than your arm from the elbow down?
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Not sure how to answer your question. I stay as straight as I can while curling to ensure that my bicep is doing the work not my whole body. My bench is low from not bein consistant. As far as my legs go I use the elliptical when I do cardio. I don't weight lift with my legs because well I look pretty goofy now with massive calves in comparison to my upper body. When I get a chance I'll take a picture and post what I look like now. I do back when I do my abs so I'm doing core one day and chest/arms another.
You are probably fine with your form on curls as long as you are focusing on only moving your arm. If your back or knees bend, it's too heavy. Some guys in the gym get this crazy full body workout from curls just so they can hold bigger weights in their hand.
