10 points if you can give me a good answer?? (muscle Building)? ?

Question

so i just made my new training programme as my old one was totally messed up......

my aim is to try and build muscle. especially upper body. i basicly need to know how long it will take for me to notice a difference and if the programme will actually help me.

this is the programme. all of the excersizes are at the heaviest weight possible.

monday- chest, abs, legs

BENCH PRESS, INCLINE BENCH PRESS, PRESS UPS, HANGING LEG RAISES, CRUNCHES, OBLIQUE CRUNCHES.LEG EXTENSIONS, CALF RAISES, HAMSTRING CURL, SQUATS.

tuesday-back, trapizeus

LAT PULL DOWNS, BEHIND NECK PULL DOWNS, SHOULDER SHRUGS (also crunches at night)

wednesday- rest/cardio

thursday- triceps, legs

TRICEP PULL DOWNS, CLOSE GRIP BENCH PRESS, TRICEP DIPS, LEG EXTENSIONS, CALF RAISES, HAMSTRING CURL, SQUATS.

friday- chest, abs

HANGING LEG RAISES, CRUNCHES, OBLIQUE CRUNCHES, BENCH PRESS, INCLINE BENCH PRESS, PRESS UPS

saturday- shoulders, biceps

SHOULDER PRESS, STANDING BARBELL CURLS, CABLE PULL DOWN (also crunches at night)

sunday- rest/cardio

All exercises are done with 4 sets of 6-8 reps.

most importantly, will it work and how long will it take to notice a difference in my body shape...???

Answer 1

honestly not long if you doing heavy weight with the short reps. Then you will grow fast! try it out then if anything try taking to day rest and see if that helps. Take supplements and eat healthy!

Answer 2

don't worry, you're doing what 90% of people do in the gym when they don't see any gains...you're over-training. This basically means that you work your body parts too frequently, not giving them enough rest, which in turn means the muscle can't grow, because you're putting it through so much exercise. I did the same thing for about 7 months, only to realize minimal gains.

You need to work each body part (except for the abs) once a week, no more. This will give your muscles enough time to re-cooperate, but more importantly, to grow!!

In your workout, go for 4 types of exercise per muscle group. Do 2 types with 4 sets, and start with 6 reps, than 8, 10, 12. Then go for 3 reps of 12. Make sure you set a weight that will make the last rep, whether it be 6 or 12, really tough to finish.

So you're basically all set, just eat enough protein in your diet and you should be noticing changes in 4 weeks, good luck

PS: Abs are done 2-3 times a week. Just don't do 100 crunches. Vary it up, and use moderate weight resistance. And keep doing cardio  

Answer 3

go on www.iwantsixpackabs.com  

Answer 4

up the weight so you can do more sets of just one or 2 reps. high weight, low reps, multiple sets is the preferred way to build muscle. aim for about 6 sets of about 2 reps.

Answer 5

It will work, but it will take discipline and a diet rich in proteins and efa's.  Try taking a supplement to help you out.  Look into CLA.  It will take about 4 weeks to notice a difference physically and about 2 weeks to notice your mood has elevated and your stamina has increased.  Good luck!