Is this a good workout routine to build some muscle?

[Anonymous]

I do 5 sets of 8 bench presses with 30kg bench bar, 5 sets of 20 sit ups, 5 sets up 8 pushups, 5 sets of 8 pullups, 5 sets of 8 squats, 5 sets of 8 bicep curls. And like once a week i do very intense 100m sprints. I already gained like 7 pounds of muslce in the last two months or so and i'm at 143 lb's now and my goal is 160 lb's. And i'm 5'9 1/2

[AdamThomas]

It sounds to me like you're not going heavy enough. At your weight I was benching about 70kg for 8 reps. Of course as a beginner it will take some time for you to up the weight but 30kg seems light, and at that weight you should be able to do a lot more than 8 reps of pushups, they're probably not doing much at all. Are the squats weighted? Do you struggle to complete the last few reps in all these exercises? If not you need to gradually up the weight by 5lbs per week. It's important to keep on increasing your weight because obviously as your body gets stronger it adapts to the weight and eventually if you just keep using the same weight your body will find it too easy and stop growing. This in my opinion is more important than swapping exercises all the time as some people advise, train for strength, try to increase your numbers and eat well, and you'll grow. You don't need to constantly change. Arnold Schwarzenegger said this was all he did in his powerlifting days, and that was when he gained most of his size.

Your routine isn't bad. I'd lose the pushups because you're already working the same muscles with the bench press - always cut out exercises you don't need. Instead I'd replace it with another pulling exercise, maybe barbell rows or one-arm dumbbell rows - your back muscles are twice as big as your chest, so they need twice as much work. If possible add deadlifts too, and definitely add overhead press. Do you do all of these in one session? It might be an idea to split them into push/pull sessions and to alternate between them. E. g. Pullups, rows, deadlifts, bicep curls in one session then squats, bench press, overhead press and sit ups in the other.

[BeerFarts]

That's a great routine. I recommend that you switch up your routine every now and then to avoid the plateau effect. You're on the right track, man.

[broadshoulders]

You should increase reps. I say go 10-12 reps.