is this enough (from the tall skinny guy)?

[havfunky]

Hi people, this is only my second post on here, first was about suppliments/food, but now i want to know about my training programme.

Im 25, 6,2ft, and weight around 155lbs/11stone (yep, skinny) and this is what i'm currently doing (below) as a training programme. I've only been doing it a couple of weeks (training, not just this programme) but i want to know if this is the best exercises i could be doing for maximum gains. I've read up a lot on the MaX-OT method of training and following that for now.
With my job i cannot always get to the gym, hence why im only working out 3 days a week. although if i can do more then i just do the next planned workout a day earlier.

Anyway, what do you think on this...

thanks a lot for any guidence!!!

MONDAY
Back/Biceps/Forearms

Back Sets Reps *
Lat Pull-downs 2 4 to 6
V-Bar cable rows 2 4 to 6
Barbell Rows 1 4 to 6

Biceps
Alternating Dumbbell Curls 2 4 to 6
Straight Bar Curls 2 4 to 6

Forearms
Barbell Wrist Curls 1 8 to 10


WEDNESDAY
Chest/Shoulders/Triceps

Chest Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Bench Press 1 4 to 6
Dips 1 4 to 6

Shoulders
Military Barbell Press (in front) 2 4 to 6
Standing Side Lateral Dumbbell Raises 2 6 to 8

Triceps
Lying barbell Tricep Ext 2 4 to 6
Cable Push-downs 2 4 to 6


FRIDAY
Legs/Calves/Abs

Legs Sets Reps *
Squats 3 4 to 6
Leg Press 1 4 to 6
Stiff Leg Deadlift 1 6

Calves
Standing Machine Calf Raises 2 6 to 8

Abs
Crunches 2 8 to 10
Incline Crunches (weighted) 2 8 to 10

[Powerlifter0]

Looks good to go to me buddy.

[Luffers]

The amount of sets per exercise is low but then are you including warm ups, is it a HIT style program , or is there another reason ?

[dieten6134]

looks good, some good exercises in there.

from personal expereince i would move change your split though.

chest arms

legs, traps

back shoulders

alot of people use your split but i found that when i did it, my shoulders suffered due to the fact my muscles were already fatigued as alot of the muscles your using for chest are being used for shoulders too. this meant i could never go really heavy for shoulder presses. ill always keep them seperate, and ill always preach to others to do the same

[dieten6134]

i think the number of sets are ok, but as you get more experienced then you should up it

[havfunky]

this is what i'm doing...

ww w.ast-ss.com/max-ot/max-ot_intro.asp (you'll need to fix the link)

yeah doing 2 or 3 warm up sets before each workout/major body part. say i'm doing mondays workout, i'll only warm up for my back with 2 or 3 light sets but maybe 1 at the most for my biceps because i figure that they are already warm after the heavy sets of my back exercises. hope that makes sense?
i do 2 (sometimes 3) really heavy sets for each exercise with 4-6 reps.

the thing is i dont want my sessions in the gym lasting more than 45 minutes and its pretty tight with what im doing at the mo, esp if theres congestion in the gym! :-s

[Luffers]

Quote

this is what i'm doing...

ww w.ast-ss.com/max-ot/max-ot_intro.asp (you'll need to fix the link)

yeah doing 2 or 3 warm up sets before each workout/major body part. say i'm doing mondays workout, i'll only warm up for my back with 2 or 3 light sets but maybe 1 at the most for my biceps because i figure that they are already warm after the heavy sets of my back exercises. hope that makes sense?
i do 2 (sometimes 3) really heavy sets for each exercise with 4-6 reps.

the thing is i dont want my sessions in the gym lasting more than 45 minutes and its pretty tight with what im doing at the mo, esp if theres congestion in the gym! :-s

Thats cool, 45 mins is ok for a good session

2-3 warm ups is a good idea since you are new, after a while when you are more experienced and have developed a good mind muscle connection, you could do 1 warm up of 15 reps nice and controlled, then jump into your work sets. This will shock your muscles into growing, but as I said, only attempt this when more experienced.

[havfunky]

cool, cheers guys for the advice!