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I'm Trying a New Workout


Hey all,

I'm trying a new workout routine. Please tell me what you thnk of it. Thanks,


Monday: Chest - Bench - 4 sets, incline bench - 4 sets, Dips - 2 sets (10 reps), Pec deck - 4 sets (12 reps)

Tuesday: Back - Pull ups - 4 sets, Dumbell Rows - 4 sets, Lat. Pulldowns - 2 sets, Seated Row - 2 sets, Dead Lifts - 4 sets

Wednesday: Arms - Close Grip Press - 4 sets, Skill Crushers - 4 sets, Tricep Pulldowns - 4sets, Bicep Curls (Olympic Bar) - 4 sets, preacher curl - 2 sets, 21s curl cooldown - 2 sets, forearms - 3 sets, reverse curls - 3 sets, wrist curls

Thursday: Shoulders - Front Shoulder Press - 4 sets, Rear Shoulder Press - 4 sets, Dumbell Press - 4 sets

Friday: Legs - Squats - 4 sets, Leg extension - 4 sets, Quad Curls - 4 sets, Calve exersize (whatever gym has) - 6 sets

Note: Ab workout every day except on days when working back muscles.


I'm just a beginner as well, but as far as I can see, it looks like you've got a diverse workout plan; one that will work your whole body, and you'll have lots of rest in between. Your arm days look pretty intensive, but as long as you are doing different muscles in the arms, each different machine will give you a different breakdown, or something to that effect.

Assumingly, tricep is 2/3 of your arm, so make sure to do more sets working that muscle than of biceps, otherwise you can injure yourself. Hope this helps.


Sorry man, but BAD advice.

Way too many sets, and five days in a row is going to catch up to you. Also, dedicating one day to legs is a bad idea as well, as they make up half of your body!

Something like a three day a week split with compound movements (squats, bench, deads, rows, pull-ups). That will hit each body part twice, maybe even three times a week, stimulating the most growth.

Another suggestion is a 4 day a week upper/lower body split.

Check out some of Chad Waturbury's articles for good workout plans.

Ditch the machines, drop the sets, workout less days and you'll come out ahead, and have more time for something like, learning guitar or playing hockey.


I don't agree...at all. To be honest, the program pretty much sucks.

There are many reasons it sucks, but for a couple, there's a ton of redundancy, and there's not nearly enough posterior chain work (even if by quad curls you meant hamstring curls).

Go to the article library, go to 'training', scroll down and read training articles, and pick a program...they're designed by people who know what they're doing. If you are bent on doing a body-part split instead of a movement-plane based split or total-body routine, pick one of Coach Thibaudeau's bodybuilding routines. Otherwise, Waterbury's programs are to my mind the finest one-size fits all type programs you will find.

Good luck


One thing I should add: I'm a hardgainer. I'm 19 and 135 lbs.


More the reason to find a CT or Waterbury program. It looks a little too Flex for my liking.


I tried looking for a program on here by Coach Thibaudeau or Waterbury as you guys reccomended, however I couldn't find the thread. If you guys could direct me to it, i'd be very gratified. Thanks,



All articles listed by author:



Not to sound completely ifnorent but what is posterior chain work? Thanks


Very good advice to pick a Waterbury or Thibadeau program. Much superior to your own. You would've been overtrained in a week with that workout. You are very likely not a hardgainer. You just never learned to eat enough and no one told you. But we're telling you now. Using the authors link that someone provided, go to John Berardi and look up Massive Eating. Reading other Berardi articles would help you as well to give you a background. Good luck!


shwizle fer shizzel, all about shwizle

alright bro... you're 19, and 135 pounds, you probably aren't a hard gainer, you just don't eat enough!

EAT EAT EAT!!! then you won't be a hard gainer, you'll be a gainer...

if you're wondering how to eat, I suggest you start with "Massive Eating Reloaded" (do a search, it's by John Berardi) or you might even want to do the "skinny bastard diet" (I forget who it's by). Once you get your diet in order, that's great as it's half, maybe even more, of the battle.

As for workouts, brotha, you got a lot of stuff to cipher through! Basically, pick one and start working out, I would honestly suggest you do something more targeted for a beginner though as you sound to be a newbie (and you don't know what the posterior chain is).

as for the posterior chain, go do a bunch of deadlifts and then feel the pain in your muscles, the ones that hurt, that my friend is the posterior chain! basically it's your hamstrings (back of the leg), glutes (your ass), and spinal erectors(long muscles from your hip to the neck that run near your spine).

I wish you the best of luck, and your program you had designed for you sucks, so please, don't waste your time on it.

Good luck and LIFT!



i repeat - deadlift, squat, goodmornings, pull ups/chin ips/ barbell rows/ presses/

Repeats 100 times and then repeat 100 times again and stop posting stupid routines....

Routine A ? Three days a week

Flat barbell or dumbbell bench press 4 x 8-12
Squats 4 x 12-20
Barbell rows 4 x 8-12
Barbell curls 3 x 8-12

Chin-ups 4 x 8-12 (add weight if needed)
Overhead barbell or dumbbell press 4 x 8-12
Stiff-leg deadlifts 4 x 8-12
(Note: hamstrings have recently been found to react better to rep ranges traditionally suited to the upper body, while quadriceps still need higher reps)
Leg curls 4 x 12-20

Deadlifts 4 x 8-12
Weighted dips 4 x 8-12
Lying triceps extensions 3 x 8-12
Standing calf raise 3 x 12-20
Crunches 3 x 12-20 (hold weight if needed)

Routine B

Day One
Incline barbell or dumbbell bench press 4 x 8-12
Weighted dips 4 x 8-12
Overhead press 4 x 8-12
Barbell or alternate dumbbell curl 4 x 8-12

Day Two
Squats 4 x 12-20
Stiff-leg deadlifts 4 x 8-12
Leg curls 4 x 8-12
Standing calf raise 4 x 12-20


Day Three
Deadlifts 4 x 8-12
Chin-ups 4 x 8-12
Barbell or dumbbell row 4 x 8-12
Barbell or dumbbell shrugs 4 x 8-12

Rest one day, begin again with day one

Routine C ? Push, Pull, legs

Day one ? pushing muscles
Flat bench press 4 x 8-12
Overhead press 4 x 8-12
Seated single dumbbell extension 4 x 8-12
Weighted dips 4 x 8-12

Rest one day

Day two ? pulling muscles
Deadlifts 4 x 8-12
Chin-ups 4 x 8-12
Barbell rows 4 x 8-12
Upright rows 3 x 8-12
Shrugs 3 x 8-12
Barbell or preacher curl 3 x 8-12

Rest one day

Day three ? legs
Squats 5 x 12-20
Leg curls 5 x 8-12
Stiff-leg deadlifts 5 x 8-12
Standing calf raise 4 x 12-20

Rest one day, repeat cycle


foshizle or watever, take the advices of the ppl here, they know what they are onto...working the PC might not be 'glamorous' but it is the way to building a strong body. This is the place to find the best programs...get to it and good luck.


I most likely am a hardgainer. You don't knwo anything about me. I eat and eat and eat, and stay skinny as a twig. My dad weighs 125 lbs, and he's 5'9. I'm telling you, I'm genetically a hardgainer.


You're not genetically a hardgainer. You are ill-informed about training and nutrition.

Where are some pics? Post your daily food consumption. What do you eat? Are you consistent? Sounds like you are making excuses and not following a sound training or nutritional program.


the negative mindset has never helped anyone gain.

Change your mind, change your world.

You might even want to read Ahnold's books, just the parts on his mind set and how he thought, that's some pretty cool shit, and in the long run, it won't hurt.

If you truly think you're a hard gainer, you should keep a log of what you eat every day, macronutrient amounts(Carbs, Protein, and Fats), and total calories, and then post it here. You should post a typical day's food consumption, odds are you're not taking in as much as you think you are, or as much as you need to make gains.


I believe in Area 51. I believe Tupac is still alive and I believe Tinky Winky was gay. I even believe in Santa Claus and the Great Pumpkin, but I don't believe in hardgainers. Just eat. Why don't you have a steak in your hand right now?

Where's the beef,


I thought I was a hardgainer too. When I was 19, I was 135lbs and was lifting six days a week on one of those typical bodybuilding workouts (chest/tris, back/bis, legs, repeat). Sure, I got well defined, and I even gained some strength. But I didn't get very big or that strong. And most of it was my diet. This is what a typical hardgainer considers a lot of food:

Breakfast: Some eggs, toast and juice

Snack: Apple

Lunch: Turkey sandwich on wheat bread with lettuce and tomato, a piece of fruit and some milk.

Snack: Yogurt, carrot sticks

Dinner: Chicken breast, mashed potatoes and a veggie

Sorry, but that doesn't cut it! And when I started eating more and putting on weight, it was due to two things 1) More calories and 2) Too many carbs!!!

Yep, I ended up eating a lot more food, however, instead of more protein or protein with each meal, I was eating way too many carbs. My plate would be filled with a mound of mashed potatoes, a small chicken breast and some veggies. So when I did gain, I gained a lot of fat.

It wasn't until I really learned more from Berardi's work and reviewing my own food log, that I realized I was eating too many carbs and not enough protein and the right amount of calories to grow.

Once I straightened that out, I made much better progress.

My daily meals always consist of 30-60 grams of protein per meal and my carbs come from fruit, veggies, Surge, yogurt and the occasional low-carb whole-wheat tortilla. No more mounds of mashed potatoes, bread, pasta, rice, etc. However, that stuff is good for "hardgainers" to actually pack some meat and size on their bones.



I appreciated your feedback on my workout program. Pics (as soon as the digital camera starts working) and food journal are soon to come. I just want to point out (Natedogg, you cite that you started gaining a lot of weight when you ate more) that some people start gaining weight in college, regardless of what they eat or drink, and simply due to genetics.

I am one of those people who stay skinny, even though I try to eat as much food as possible. I try to limit cardio-vascualr, drink weightgainer protein, workout 5x a week, etc. I have seen improvement, but not much. Just more toned. I haven't gained ANY weight since starting to workout a year ago. Also, as far as a planned diet goes; in college this is next to impossible. I do not have the time, money, space, or means neccessary to eat a prepared meal each day.

College life (and most lives for that matter) are to hectic and chaotic to have planned meals, in the sense that I know what and how much I am going to eat, every day. I don't have a normal daily routine. Yes, I am sure there could be away around this, but then its priority would go above work, academics, and friends/family.

I am not that much of a fitness fanatic. I want to get stronger and bigger, and I'm willing to put forth a lot of effort (ie: going to the gym 5x a week, eating healthy, eating lots of food and consuming lots of protein, etc), but there is a limit.


if you want it enough, you will do it... it all sounds like it is in your head