I just wanted to know when building a good body. where should u start. i think the big muscles like shoulder, back, chest. and then when there big u can start to isolate muscles.
This is my workout: i just do heavy weights nothing over 5 reps.
and i have almost equal push and pull exercises
Mon:
barbell squat
barbell bench press
Incline dumbell press
bent over row
stiff legged deadlift
Wed:
weighted dips
weighted chin-ups
Barbell deadlift
Shoulder press
Ab work
Fri:
front squat/power clean
incline press
Bulgarian split squat
Dumbell bench press
pull ups
Even though you haven’t said anything about reps/sets, I think your exercises look fine. Yeah you could do some more pulling movements and you could use some advanced techniques like supersets and drop sets, but if you go hard and improve your performance then you’re on the right track.
After the training it’s all about food. Good healthy food every 3-4hrs at a minimum and don’t overdo the cardio.
[quote]Topathlete wrote:
past 3 weeks my strenght has gone up but no mass??
in 3 weeks:
bench- 90 to 140 (back from shoulder prob)
squat- 185 to 225
deadlift-205 to 250
Dumbell bench press- 70 to 100
I thought if u trained for strenght u will get mass.i will hit 300 in dead and 270 in squat in next 3-4 weeks hopefully should i see mass by then???[/quote]
You could be gaining mass and not realizing it. It’s very hard to notice physical changes in your body when you are constantly looking at yourself in the mirror on a daily basis. This is why people prefer taking pictures, using tape measurements across body, and tracking gains in a log.
If you’re basing your mass off a scale, well, that’s the worst place to look. Also, you’re just starting out so most of your gains are going to be neurological. Give it time, don’t stress so much about the mass.