*DAPS+REPS* So I've been working out for approx 3 months and...

DonKnock

DonKnock

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YoungFlyGentleman said:
nikka I aint even 30, I started as a preteen, as most kids who are raised with a male influence in their life are supposed to.

Which I'm sure, majority of y'all can't relate to.
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:mjlol:

So when you were 12 or younger you were pushing 225


:DKSources: You need better sources fakkit
 
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Wise

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unit321 said:
You are doing all your upper body stuff in one workout twice a week: chest, back, bicep, and tricep. I like to break it up. But when you start out, you aren't really able to lift a lot for each body part so you can do all upper body muscle groups and it doesn't matter. Most exercises, do work all muscles with more focus on particular muscles.
chest:
Dumbell Bench Press 3 sets 8 reps - started with 25 pounds, now I'm at 50
Seated Overhead Dumbbell Press 3 sets 6-8 reps - started 20, now 35
Pec Dec 3 sec negative - 3 sets 8 reps - 105 pounds
If you can add doing a barbell bench press (or even exercise machine bench press), that would be good. The barbell bench allows you to lift more since less secondary muscles are being used to balance the barbell, compared to dumbbell presses.

shoulder:
Side Lateral Raise 3 sets 6 reps - 20 pounds
You could cut this out and replace it with military barbell press. Military press usually helps deltoid growth on a more massive scale. Don't do behind-the-neck military press.

back:
Bent Barbell Row 3 sets 8 reps - started with 40 now I'm at 90
V-Bar Lat Pull Down 3 sec negative - 3 sets 6-8 reps - 120 pounds
It's my opinion, but I would add closed-grip cable row and/or T-bar row.

bicep:
Dumbell curl Curls - 3 sets 8 reps - 20 pounds (this one i've always had a problem increasing with proper technique)
There are two heads of the bicep, the long head and the short head. When you fully extend the arm out and curl back from there, you are working the long head. When your arm is curled half way and you curl inward more, that works the short head of the bicep.
I would suggest that you add barbell curls (or E-Z curl bar if your wrists feel funny with the barbell curl) and do it on a preacher curl bench. This way, your upper arm is kept locked down on the bench and can remain steady while curling the bar up. You can't do cheat curls. You can also use dumbbells on the preacher curl bench to work the long head more if you don't have the discipline or strength to cheat curl each rep. A cheat curl is when you rock your upper body to get the bar curled up to get past the sticking point at the beginning of a curl allowing you to work the short-head of the bicep muscle more with higher weight.

tricep:
Cable Tricep Extensions - 3 sets 8 reps - started at 30 or 40 now I'm at 60 pounds
If you have a dip/pull-up assist machine, you could do assisted dips. If there is a dip machine, if you can find someone to assist you, you can dips where the assistance holds your feet up while you are on the upward-phase of the dip. Otherwise, skip it.

One thing to do is to break up your upper body exercises so you are working a particular body part one day. On your first upper body day, work chest and bicep and the other upper body day, work back and tricep. Then double your sets (like from 3 to 6) on those days, or add other exercises.
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Thanks for the lengthy reply.

Don't you think I will gain less mass if I break up my upper body exercises? I.e. I'm working on chest once a week now whereas before I was working on 2.

I seem to be increasing crazy with legs, I've somewhat plateau on chest, and bicep curls I seem to still have trouble.
 
unit321

unit321

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Wise said:
Thanks for the lengthy reply.

Don't you think I will gain less mass if I break up my upper body exercises? I.e. I'm working on chest once a week now whereas before I was working on 2.

I seem to be increasing crazy with legs, I've somewhat plateau on chest, and bicep curls I seem to still have trouble.
Click to expand...
Well, you don't have to split up your workout. It's a suggestion. What I noticed was that I had plateaued on upper body. When I exercised just the chest and bicep in one workout, I was able to spend more time working out the chest and the bicep. Then the next upper body day, I spent more time working out the lats and triceps. With more time and more rest, my strength and mass increased. I went even farther and worked out one body part a day in a week at one point: one day chest, one day back, one day bicep and tricep and then one day legs, just to change it up. At this point, I was able to work my way up to doing dips with 135 lbs on a dip belt. My triceps got huge. I'm not at that level anymore. :to:

If you are getting gains and increased strength on your current leg workouts, then don't change. It's when you plateau or decrease is when you want to change things up.
 
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