My workout plan: is it good or nah?

[Beerus]

Height and weight...

Nevermind I see what you trying to do with your body is the real question.

lol nikka I dont know!!!
Like I said I want to increase my strenght, as for mass well I don't really care about it since im kinda cut(really want them abs hence why i do them knee raises) and I got a high metabolism and I cant gain weight for shyt which is good for me.
Like I don't want to be one of them buff crazy nikkas on some damon shyt. just ok.

 

[Max B]

If you want increase strength i would suggest the 5 by 5 workout

 

[Beerus]

If you want increase strength i would suggest the 5 by 5 workout

so i looked it up, can I try to change the amounts of reps and weight in what im doing right now or nah?

and if I want to increase mass what should I do?

 

[The ADD]

so i looked it up, can I try to change the amounts of reps and weight in what im doing right now or nah?

and if I want to increase mass what should I do?

The purpose of the program is to build a strength base that will grow and then put you in line to focus on some the accessory lifts you are currently doing. Combined with good nutrition it can help build mass as well.

 

[-G$-]

 

[Beerus]

Yeah that's what im scared hence why i dont want to gain too much mass. I mean now my size is appropriate overall to my body so its not out of wack. I'll try to address leg day soon enough

 

[-G$-]

Yeah that's what im scared hence why i dont want to gain too much mass. I mean now my size is appropriate overall to my body so its not out of wack. I'll try to address leg day soon enough

you're only doing yourself a disservice by delaying

you're not going to grow massive legs from squatting and deadlifting every week at this stage of your development but you will engage your entire body and core and create balance in your workout.

 

[Food Mane]

you're only doing yourself a disservice by delaying

you're not going to grow massive legs from squatting and deadlifting every week at this stage of your development but you will engage your entire body and core and create balance in your workout.

This. It's not giant legs that I've noticed since I started squatting and deadlifting, it's losing fat and getting stronger all over that have really stood out to me.

 

[Beerus]

So would it be good for me to just allocate each day of the week for a body part?
Mondays chest Tuesday back Wednesday leg Thursday arms Friday abs?

 

[Majestyx]

so i looked it up, can I try to change the amounts of reps and weight in what im doing right now or nah?

and if I want to increase mass what should I do?

why exactly are you stuck on 'doing what i'm doing right now'
if u wanna increase mass, eat more, lift heavy doing compound movement, throw them machines rows in the bushes and do some barbell rows. squat, deadlift, pull ups, dips, bench, do that shyt at least 3 times a week.

 

[Beerus]

why exactly are you stuck on 'doing what i'm doing right now'
if u wanna increase mass, eat more, lift heavy doing compound movement, throw them machines rows in the bushes and do some barbell rows. squat, deadlift, pull ups, dips, bench, do that shyt at least 3 times a week.

Man I got a fast metabolism I'll eat more gain like 10 lbs in the summer then lose it all by the end of the month. Plus im thinking of staying at 180-190lbs since thats where my body wants to stay and I want to be quicker and be able to dunk easier(I dont play ball like that but I can dunk and well it was harder for me when i was 195-200lbs last summer)
But that's what I do the pull ups, the dips, the bench 3 times a week.
I might do squats and dead lifts too.
But what about me doing Mondays chest Tuesday back Wednesday leg Thursday arms Friday abs tho?

 

[Adam3000]

Breh, you are working your chest and your biceps every single day for 6 days straight. You are also only giving yourself 1 day rest between compound exercises, 2 would be more preferable

I'm gonna be honest, this routine is god awful and you should scrap the entire thing.

I would recommend switching to a push/pull/legs split.
Something like this:

Day 1: Push
Bench Press 3 sets
Incline Bench Press 3 sets
Dips 3 sets
Military Shoulder Press 3 sets
Triceps Pulldowns until complete burnout

Day 2: Pull
Bent Over Rows 3 sets
Chin Ups 3 sets
Machine Rows 3 sets
Bicep Curls 3 sets

Day 3: Legs & Abs
Squats 3 sets
1 Leg At A Time Leg Press 3 sets
Hamstring Leg Curls 3 sets
Abs exercises 3 sets

Then repeat the cycle

This is just off the top of the dome, feel free to look up other push/pull/leg splits and create a workout around them. But if they are designed for 1 cycle per week, you need to cut the volume in half since you will be doing twice per week. You should not be doing 15 sets per bodypart twice per week. A total of 15-18 sets per week for back, chest, and legs is good. A total of 3-9 sets per week for biceps, triceps, and abs is fine because those will get plenty of work with your compound exercises.

 

[Beerus]

Breh, you are working your chest and your biceps every single day for 6 days straight. You are also only giving yourself 1 day rest between compound exercises, 2 would be more preferable

I'm gonna be honest, this routine is god awful and you should scrap the entire thing.

I would recommend switching to a push/pull/legs split.
Something like this:

Day 1: Push
Bench Press 3 sets
Incline Bench Press 3 sets
Dips 3 sets
Military Shoulder Press 3 sets
Triceps Pulldowns until complete burnout

Day 2: Pull
Bent Over Rows 3 sets
Chin Ups 3 sets
Machine Rows 3 sets
Bicep Curls 3 sets

Day 3: Legs & Abs
Squats 3 sets
1 Leg At A Time Leg Press 3 sets
Hamstring Leg Curls 3 sets
Abs exercises 3 sets

Then repeat the cycle

This is just off the top of the dome, feel free to look up other push/pull/leg splits and create a workout around them. But if they are designed for 1 cycle per week, you need to cut the volume in half since you will be doing twice per week. You should not be doing 15 sets per bodypart twice per week. A total of 15-18 sets per week for back, chest, and legs is good. A total of 3-9 sets per week for biceps, triceps, and abs is fine because those will get plenty of work with your compound exercises.

iiiiiiiiitte
Looks like ima follow this

and for the weights should I increase the weights as I go up reps for some of these or just keep it where its at for all my reps and is it ok if I alternate between those exercises?

and what about my cardio is it ok if I include the cardio for the Day 1 and 2? Like I'll run for 20 mins after I'm done.


good damn my nikka thank you

 

[Adam3000]

iiiiiiiiitte
Looks like ima follow this
for the weights should I increase the weights as I go up reps for some of these or just keep it where its at for all my reps and is it ok if I alternate between those exercises?

and what about my cardio is it ok if I include the cardio for the Day 1 and 2? Like I'll run for 20 mins after I'm done.


good damn my nikka thank you

Personally I never do cardio on weight days. The science shows that combining the 2 in one workout is not ideal for muscle growth.

But if you want to do the cardio, feel free and I would recommend HIIT for 15 minutes rather than just straight jogging for longer.

But I always prefer dedicated cardio days and dedicated weight days seperate.

In terms of weight and reps, I dont believe there is a universal "best" answer as long as over time you start lifting heavier weights. Me peraonally I like the idea of 1 strength and 1 hypertrophy day if yoy are working the same body part twice in one week.

So my first chest day I lift heavy with a goal of 5-6 reps. My second chest day I lift lighter with a goal of 10-15 reps.

In the end, as long as you are eating enough and lifting you will gain muscle. Or inversely, you will burn fat if you are not eating enough. Lift hard and its a win win.

 

[Beerus]

Personally I never do cardio on weight days. The science shows that combining the 2 in one workout is not ideal for muscle growth.

But if you want to do the cardio, feel free and I would recommend HIIT for 15 minutes rather than just straight jogging for longer.

But I always prefer dedicated cardio days and dedicated weight days seperate.

In terms of weight and reps, I dont believe there is a universal "best" answer as long as over time you start lifting heavier weights. Me peraonally I like the idea of 1 strength and 1 hypertrophy day if yoy are working the same body part twice in one week.

So my first chest day I lift heavy with a goal of 5-6 reps. My second chest day I lift lighter with a goal of 10-15 reps.

In the end, as long as you are eating enough and lifting you will gain muscle. Or inversely, you will burn fat if you are not eating enough. Lift hard and its a win win.

Just wanted to be sure if i do this 2 times per week. I should not be doing all of it right? Like By volume do you mean # of reps or the weight should be done in half? Like im not understanding that