Need gym advice

[HeirOfAtlantis]

Is my upper day good

 

[HeirOfAtlantis]

anyone gonna reply or no

 

[tes12]

No it is awful

How many times per week do you want to go to the gym

 

[HeirOfAtlantis]

No it is awful

How many times per week do you want to go to the gym

I go 2-3 and just do upper

 

[tes12]

I go 2-3 and just do upper

If you want to do 2-3 workouts per week (which is a good idea btw) I would heavily recommend 3 full body days. So MWF.
Your image is just a list of exercises with no progression, not a routine.

Here is a much better routine

The Total Package: A 3 Day Full Body Strength & Hypertrophy Workout

Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!

www.muscleandstrength.com

Since you seem kinda clueless, I will explain. Your first movement of the day should ideally be a compound movement, such as the Squat, Bench, Deadlift, or Overhead press. These movements recruit many muscles and are very easy to progress on. Then, you want to move on to your isolation work.

For progression, ideally you add weight 5-10lb to the barbell for every workout. Then for isolations you follow a double progression model. For example if doing 3x8-12 then pick a weight until you can do 3 sets of 12, then increase the weight and work yourself back up to 3x12.

 

[Mutria]

If you want to do 2-3 workouts per week (which is a good idea btw) I would heavily recommend 3 full body days. So MWF.
Your image is just a list of exercises with no progression, not a routine.

Here is a much better routine

The Total Package: A 3 Day Full Body Strength & Hypertrophy Workout

Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!

www.muscleandstrength.com

Since you seem kinda clueless, I will explain. Your first movement of the day should ideally be a compound movement, such as the Squat, Bench, Deadlift, or Overhead press. These movements recruit many muscles and are very easy to progress on. Then, you want to move on to your isolation work.

For progression, ideally you add weight 5-10lb to the barbell for every workout. Then for isolations you follow a double progression model. For example if doing 3x8-12 then pick a weight until you can do 3 sets of 12, then increase the weight and work yourself back up to 3x12.

But after like 1-1½ years you should switch to 2x7-10. 2 sets and have 1-0 rir.

 

[gymcelld]

it’s great

 

[HeirOfAtlantis]

it’s great

Alr thanks. Preacher curls or rope curls btw if I I’m only doing one bicep isolation

 

[BedSleeper12]

Alr thanks. Preacher curls or rope curls btw if I I’m only doing one bicep isolation

Alr thanks. Preacher curls or rope curls btw if I I’m only doing one bicep isolation

preacher more stability = more type 2 fiber requited thus better

 

[nerfedltn]

Why tf is ur upper was made by a fucking clanker

 

[HeirOfAtlantis]

Most people have upper days similar to this

What the fuck do u want me to do, dumbell lat pull downs?
JFL

 

[TrueOgreGymcel]

No this is fine. Don't change anything for now, try to do it for a few months and track your progress and results.

 

[js_wylin]

I go 2-3 and just do upper

fucking dumbass

 

[js_wylin]

fucking dumbass

routine not the worst tho id just add more stuff, another bicep tricep and shoulder exercise and ur pretty set
just start adding a lower day retard

 

[HeirOfAtlantis]

No this is fine. Don't change anything for now, try to do it for a few months and track your progress and results.

Iv been doing this since August except from the 2x of chest flies. However like a retard, I didn’t rlly track my protein so deffo didn’t eat enough protein up until like recently.

 

[HeirOfAtlantis]

routine not the worst tho id just add more stuff, another bicep tricep and shoulder exercise and ur pretty set
just start adding a lower day retard

Yh il do 2x upper and 1x lower

 

[TrueOgreGymcel]

Iv been doing this since August except from the 2x of chest flies. However like a retard, I didn’t rlly track my protein so deffo didn’t eat enough protein up until like recently.

Protein is important, nevertheless what truly matters in muscle building is calories. So don't get obsessed with this grams of protein per pound of bodyweight ratio (especially as a beginner) ; focus on a good clean diet with whole food and proteins (chicken meat, greek yogurt, eggs).

 

[Randle]

routine not the worst tho id just add more stuff, another bicep tricep and shoulder exercise and ur pretty set
just start adding a lower day retard

big legs are cope retard

 

[Randle]

Is my upper day goodView attachment 4580353

1x lateral raise, 1x wide grip pulldown/pullup, 1x sagital plane back movement (ex. close grip chest supported row), 1x kelso shrug, 1x press or fly that has a good amount of shoulder flexion (ex. incline press with a tucked armpath), 1x chestfly in transverse plane, 1x tricep pushdown, 1x preacher (focus on bottom half ROM), 1x overhead, 1x reverse curls only using top half ROM seeing as the brachioradialis has best leverage there.

 

[HeirOfAtlantis]

If you want to do 2-3 workouts per week (which is a good idea btw) I would heavily recommend 3 full body days. So MWF.
Your image is just a list of exercises with no progression, not a routine.

Here is a much better routine

The Total Package: A 3 Day Full Body Strength & Hypertrophy Workout

Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!

www.muscleandstrength.com

Since you seem kinda clueless, I will explain. Your first movement of the day should ideally be a compound movement, such as the Squat, Bench, Deadlift, or Overhead press. These movements recruit many muscles and are very easy to progress on. Then, you want to move on to your isolation work.

For progression, ideally you add weight 5-10lb to the barbell for every workout. Then for isolations you follow a double progression model. For example if doing 3x8-12 then pick a weight until you can do 3 sets of 12, then increase the weight and work yourself back up to 3x12.

3 sets

 

[sphenocide]

dogshit

 

[HeirOfAtlantis]

dogshit

Why

 

[til<3D]

Is my upper day goodView attachment 4580353

Pretty good maybe one more lat set

 

[HeirOfAtlantis]

Pretty good maybe one more lat set

Alright thanks

 

[js_wylin]

big legs are cope retard

just training upper will make you look retarted in the long run

 

[js_wylin]

Yh il do 2x upper and 1x lower

exactly just train lowers once a week and ur set

 

[Randle]

just training upper will make you look retarted in the long run

not like were opting to be super big for the upperbody anyways, i get it if you mean a guy like this

,the most ideal is a slightly muscular lean athletic body