My routine.. please advise..

[1flossedm3]

So I'll start off by saying I've been working out for about a year and a half or so now... took about a month off any I'm back in the GYM.

I cant help but feel like sometimes I'm doing things wrong, or my routine sucks or my diet is bad or I'm taking the wrong supplements.. so I'm coming to you guys for advice.

My goals are as follows:

I've always been a skinny kid.. but I've put on some quality muscle in the last year.. I'm 5'10 165lbs. I've ALWAYS wanted bigger arms.. and I just want to be generally bigger.. my traps could use some definition as well. I will post pictures of me tonight. I'm probably at 13% bodyfat. I'm never sure if I should be bulking up and trying to cut at the same time. (I know winter should be bulking time and cut in the spring and it's probably a bad idea to attain both).

My diet is pretty bad I eat fast food sometimes, but I thought that is how you gain weight/bulk. (crap in crap out though I guess).

My workout routine is as follows:

Monday: Biceps and Triceps
Tuesday: Shoulders/Traps
Wednesday: Legs.. which I usually skip
Thursday: Back
Friday: Chest.. I throw abs in a couple days a week.

I take muscle milk protein shake before and after I workout.. is there anything else I can be doing? Maybe a stack? I'm debating doing biceps twice a week. I really want bigger arms.

Thanks guys.. any info is apreciated

[E36Guy]

Hey man. Welcome.

Sounds like you have a wide range of workout in your routine. So that seems good to me. I would say maybe incorporate a small bit of arm stuff into every other day.. maybe a Mon/Wed/Fri thing. (Since you say you want to be working those a bit more)

As for the junk food bulking up.. sometimes I think that's probably the bad way to do it. It IS bulk.. but its bad bulk. You might want to find ways to feed your muscles with good nutrients as much as you can, as even eating healthier probably wouldn't make that huge of a difference than filling up with junk.

That being said.. I would take what I say as simply helpful opinion, as I am 6'4 yet weigh the same as you. hah. So obviously I haven't yet discovered the proper way to build MY muscle..

Anyway, welcome. Look around, hopefully you can find some information or workouts that you can incorporate into your weekly routine.

[The League Champ]

Champ Training v. 2

Try lifting twice a day if you have the time, dont do a full workout though, do 75% of a workout in the morning 75% of a workout in the evening

[Sportsmedjosh]

Have you got your diet in check yet, I would really cut out the fast food if you could and switch to something more solid. Muscle milk also has a lot of calories in it as well so that might be a better option. My first concern would be to address your nutrition if you put sub-par fuel into your body you'll get sub-par results.

give us an update and we can address more concerns.

[shawnyboy]

well starters, dont skip frickin legs! and ur 5 day split is good, similar to mine..what exercises and set amounts are you doing for each body part?

[Blackhawk08]

DO YOUR LEGS!!!! squats are a key lift, so do them

[Mike]

What specific exercises are you doing on each day?

[Dalton]

Originally Posted by 1flossedm3

So I'll start off by saying I've been working out for about a year and a half or so now... took about a month off any I'm back in the GYM.

I cant help but feel like sometimes I'm doing things wrong, or my routine sucks or my diet is bad or I'm taking the wrong supplements.. so I'm coming to you guys for advice.

My goals are as follows:

I've always been a skinny kid.. but I've put on some quality muscle in the last year.. I'm 5'10 165lbs. I've ALWAYS wanted bigger arms.. and I just want to be generally bigger.. my traps could use some definition as well. I will post pictures of me tonight. I'm probably at 13% bodyfat. I'm never sure if I should be bulking up and trying to cut at the same time. (I know winter should be bulking time and cut in the spring and it's probably a bad idea to attain both).

My diet is pretty bad I eat fast food sometimes, but I thought that is how you gain weight/bulk. (crap in crap out though I guess).

My workout routine is as follows:

Monday: Biceps and Triceps
Tuesday: Shoulders/Traps
Wednesday: Legs.. which I usually skip
Thursday: Back
Friday: Chest.. I throw abs in a couple days a week.

I take muscle milk protein shake before and after I workout.. is there anything else I can be doing? Maybe a stack? I'm debating doing biceps twice a week. I really want bigger arms.

Thanks guys.. any info is apreciated

Junk food is exactly that, junk. Do you think the 400 calories from a candy bar are giving you the same benefit from the 400 calories from some chicken breast? No. Junk food is calories from chemicals, saturated fats, oils, and plain shit. You get bigger from eating a surplus of calories and taking in the necessary amount of protein in your diet as well as complex carbs.

After your workout you should not be drinking muscle milk, nor really before. Muscle milk is high in fat content. Fat slows the absorbtion process. After a workout you've torn your muscles up and you want to absorb the protein as fast as possible so anything with fat is hindering your progress. I drink 2 scoops of Optimum Nutrition Gold Standard Whey mixed in water after my workout. Before working out I usually eat a solid meal, not a shake. Something like eggs and whole wheat toast to get protein and the carbs to fuel your workout. You want carbs before a workout to fuel it. Muscle milk is really not that great in my opinion, but if you took it its probably best taken before bedtime as its higher fat content (relatively speaking in terms of protein shakes out there) will keep the protein in your system overnight longer and will help keep your body from going catabolic while you sleep. Casein protein is also good for this (found in dairy, cottage cheese, etc).

I suggest researching your diet because that is what makes you big, not your workout. Getting bigger/smaller is 90% diet, 10% activity. Then maybe we'll talk about your workout routine.

Mark