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  1. #1
    Registered User Warmongermain's Avatar
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    Age: 52
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    Exclamation Haven't followed a program since i started going to the gym

    18m, 186cm, 84kg I have been going to the gym for about a year and a half now, but have never followed a program. I have put on a fair bit of noticeable muscle. I staretd off with no idea really of what to do, i used to go about 3 times a week and would just do basic exercises like bicep curl, chest press machine, thighs, abs and shoulders and triceps and back muscles every time i went. I did that for about 4-5 months. Then i started incorporating new exercises into my workout, and for about the past 5 months i have been doing a 2 hour workour with every muscle group (i think) 5 times a week.

    This is what i do every time i go to the gym, 5 days a week:

    Biceps curl machine - 45kg
    Rope tricep push down - 35kg
    Thigh press machine - 140kg
    Weighted row pulls - 65kg
    Abs leg raises (calistenics)
    Pull ups & biceps pull up
    Dips
    Cable curl with rope
    Shoulder press & inclined shoulder press machines
    Chest press machine
    Shoulder flys - 22.5 pounds
    Skull crusher
    Bicep barbell curls and backwards curls - 80 pounds
    Neck muscle seated shrugs - 65 pounds
    Calves machine
    Chest fly machine
    Seated leg curl
    Inner thigh machine (32kgs)
    Outer thigh machine (32kgs)
    Bracalus
    Stairs machine
    Treadmill

    I usually do 3 sets of however many reps i can do, and do one extra rep on the third set.

    I originally thought i didnt need aprogram becuse as long as muscle hypertrophy was achieved, they would grow. And i am happy with how much muscle i have, but im wondering if i missed out on potentially having more muscle, and if its worth it to switch to a program now if i want to keep getting more muscle mass?

    Or should i change this workout up, or maybe split it up and add other things?? Or stick with it?

    Also it is bad doing the same muscle groups so often?
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  2. #2
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 52
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    If you want to make real gains, you should switch to a proper program. But if you're happy with your results, you can keep doing every single machine in the gym every day.
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