My Routine: Advice needed please!

[Mr PJ]

Hi, ive been going gym for about 7 months havent really noticed alot of gains, but there are some. I adjusted my routine 2 weeks back but dont know if its any good.
Monday: chest and triceps
Incline barbell bench 3x10
Flat Dumbell Bench 3x10
Incline barbell bench 3x10
tricep pushdown (palms down) 3x10
Skull crushers 3x10
tricep pushdown (palms in/ with ropes) 3x10

Wednesday: Back and Biceps
Lat Pulldown 3x10
Barbell Row 3x10
Wide pull up 3x10
Dumbell bicep curl 3x10
hammer curl 3x10
preacher with EZ bar 3x10

Friday: legs and shoulders
leg curl 3x10
leg extension 3x10
seated calf raise 3x10
squat 2x10
Shrugs 3x10
Cable Shoulder raise 3x10
reverse flies 3x10
Military press 3x10

Maybe its too much I dont know. I mean i have been going gym for about 7 months but havent seen that much increase in strength but have gone stronger by about a plate or 2. any ideas
AND ANY ADVICE ON WHAT SUPPLEMENTS AND WHEN TO TAKE THEM!!!!
cheers

[dope540]

what are your goals?

your main whole food nutrition is more important than supplements. nail that along with training and you should be fine. the supplements are just that, supplements.

[xRichx]

Are you eating enough? average daily diet?
Routine doesn't look too bad... are you mainly going for strength increases or size?
There's alot of isolation exercised on there, maybe get rid of some of them and start another routine which mainly consists of the big compound movements... 5x5 is a good one for the novice/intermediate, rippetoes is another good beginner routine or there's HIT?!

[Dtlv74]

The gauge of whether a routine is any good or not is how well it works for you. Personally I would do a few less exercises and increase the frequency if I were to follow something like that... what kind of routine were you doing before?

Also, how's your diet? To make the best of training your diet needs to be as much a part of your routine as your training! Supp's are a distant third priority...

[Mr PJ]

Hi well i want to get more built so i guess size is a factor with more muscle too. My diet is good, well im in skool (am 17) so i cant really get enough in at lunch time, i just go subway or sumthin. I eat alot of wholegrain cereal, bread rice. I eat chicken and fish and vegetables. I have bought the oats and whey protein.

[Mr PJ]

before my routine was kinda similar just did chest and biceps together, shoulders and triceps, and legs and back.

[Melville]

You just not eating enough by the sounds of it if you are only having a subway for lunch. Can you not take some pasta or rice to take or even sweet potatoes?

[Wardie]

Not a fan of the routine, but your gains are probably diet related.

Taking back and biceps for example, you're giving your biceps the same number of exercises, reps and sets as your much larger back muscles. You will also be stimulating your biceps when performing all of your back movements.

Personally I would drop the excess in that routine and then post your diet up for some advice.

[Tommy]

Obviously diet needs looking at but training wise look at the big 3 - Bench, Squat, Deadlift. Training should be focused around them 3 lifts with a small number of isolation movements.

[Mr PJ]

Quote

Obviously diet needs looking at but training wise look at the big 3 - Bench, Squat, Deadlift. Training should be focused around them 3 lifts with a small number of isolation movements.

Hey tommy and wardy, yeah i guess i know what u guys are sayin. do u have suggestions to adjust my routine to bench squat and deadlift. also so what should i cut out then, because i do know that biceps are used with back, so cud i just switch it round with triceps?????

my diet
Morning; branflakes or oats, but in weekend its beans and egg on toast
Snack: cereal bar
Lunch: Subway or greggs, when im at home ill have wholegrain rice usually with some kind of chicken breast or fish, lentils and veg
Snack: protein/ mass gainer shake
Dinner: similar to lunch when at home, and also roast dinners in weekend
I have protein shakes with carbs now like once everyday, but before i only took it on the days i trained because too much of it gave bad digestion.