I Need Your Opinion On something...... .(muscle building).....PLEASE HELP!!? ?

Question

Please help me..... I'm desperate?

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

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

tuesday- rest

wednesday- back, trapizeus

LAT PULL DOWNS, BEHIND NECK PULL DOWNS, SHOULDER SHRUGS

thursday- triceps, legs

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

friday- chest, abs

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

saturday- shoulders, biceps

SHOULDER PRESS, STANDING BARBELL CURLS, CABLE PULL DOWN.

sunday- rest.

All exercises are done with 4 sets of 8-10 reps.

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

Answer 1

Too many isolation exercises and machine work.

If you want to grow and get shaped quickly:

• Use nothing but free weights

• Drop all arm work. Its a waste of your energy pool at this point.

• Focus on compound movements and train heavy.

  - Squats

  - Deadlifts

  - Bench Press

  - Bent over rows

  - Military Press

  - Pullups

  - Cleans

• Two grams of protein per kg of your bodyweight. Total calories of 40 times your weight per day (in kgs). If you are very active you may need more.

• Include whole milk, natural peanut butter, meats, fish, and nuts/seeds.

• Drink a ton of water

If you focus on that program for 8 weeks you will see a complete transformation.  

Answer 2

This is a good programme. The thing to remember is to also get your diet in gear and to get enough sleep. The latest research determined that getting 8 hours sleep is essential (without snoring which deprives your muscles of oxygen they need to bulk up).

Answer 3

I think that this program is good. I pair my muscle groups differently, but you look like you aren't over-working any muscle group and you are rotating effectively.

You also have the weight/reps right. If you want to build bulk and mass you have to have heavy weights with fewer reps, just like you are doing. Once you bulk up you can reduce the weight and increase reps and you will cut up and tone the bulk you have acquired.

As far as seeing results-well this also depends on your diet. Diet is 50% of it! You should be eating a good deal of protein. Whey protein is the best. I recommend drinking a Whey protein shake with skim milk directly after your weight lifting.

You should be doing some cardio also, this will cut body fat so you can see the muscles you are building.

It takes a while to build muscle mass, but I assure you, you will see results in about two weeks. In one month you will see dramatic results. You HAVE to eat a lot of protein or your muscles will not be able to repair properly.

Good Luck!

Answer 4

To maximize results, you want to workout as many angles of the muscle as you can. If you notice, you aren't doing that many exercises. h**l, you're doing only THREE exercises on Saturday and claiming that you're working two muscle groups. That's not working two, that's going in the gym and wasting your time, buddy!

Instead, do at least 5 different exercises PER muscle group. I also notice you are doing chest twice...any reason? Notice, too, that you're doing chest twice per week, but you're still doing the same exercises. If you don't know what kinds of exercises to do, you can email me.

You also need to remember to eat big to get big. You didn't post your diet, or any pre/post workout supplements you may be taking.

As for how long it'll take for you to see results, it all depends on your genetics, how much you put out in the gym, and your diet. However, you would see results much faster if you take my advice and actually spend time sculpting your muscle by hitting all angles of it instead of just wandering in the gym, playing on a couple machines, and leaving.