Will I build muscle quickly with this workout?

Question

I want to know if I am working out right for my arms/chest days which I do every other day (about 3-4 times a week). I weigh 170 pounds, the first day I do a pyramid, I bench 115 ten times, 135 eight times, 150 six times, 160 four times, 170 two times, and 175 1 time. Then two days later I do sets of 8 with 155 pounds about 6 times. With biceps I curl about 8 total sets with a variety of isolation curls, single bar stand up curls, and preacher curls. Then I do about four sets of wrist curls for my forearm. I also eat about five meals with carbs/protein early and only veggies and protein later and I make a whey protein shakes with creatine after I jog 3 miles. With abs I do about 4 sets of 10 with weighted sit ups, 3 sets of 40 bicycles, and lay on my back raising and lowering my legs without touching the ground wuth about 4 sets until i cant anymore which is about 25 times.

I pretty much came up with this workout on my own with common knowledge and I don't know if im doing too much or too little, Is there anything I could do differently to build muscle quicker and will I get a defined 6 pack with that ab workout?

Answer 1

Lose the isolation stuff (curls, etc) and quit neglecting your legs.



You need to include:

Squats (back squat, front squat, or overhead squats)

Deadlifts (and/or Romanian Deadlifts)

Lunge - (Step-ups, Bulgarian Split Squats)

Push - Both Horizontal (Bench Press / Push Up) and Vertical (Shoulder Press / Push Press)

Pull - Horizontal (Rows) and vertical (Pull-ups / Lat Pull-down)

Abs/Twist - (Crunches/Planks/Russian Twist)

Lose the "body part" mentality. If you split your workout, it should be according to what your muscles do, not what "part" they are!

You should be lifting 3-4 times per week, for no more than 1 hour at a time. Muscles won't grow unless you have adequate rest!

And if you really want to get serious, learn the Olympic lifts (Snatch / Clean and Jerk)

As far as the "6-pack" is concerned, no ab workout will get you a 6-pack, if your body fat is too high (you need to get it below 10%)

Good Luck, and stick to it!!