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06-11-2006, 10:04 PM
| #11 (permalink) | |
| Rank: New Member Join Date: Jun 2006
Posts: 8
|  Schedule Quote:
Thanks for all the comments - this is what I'm doing at the moment - Monday, Wednesday and Saturday: Seated Row Leg Press Chest Press Lat Pulldown Shoulder Press Pec Deck Standing Calf Decline Bench Press OR Smith Machine Triceps Dual Pulley Leg Curl Leg Extension Bicep Curl (Machine) Assisted Dip Assisted Chin Ups Incline Chest Press Lateral Raise Rear Deltoid (Pec Deck) Hip Abductor Hip Adductor | |
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06-12-2006, 07:55 AM
| #13 (permalink) |
| Rank: New Member Join Date: Jun 2006
Posts: 8
| Schedule Hiya - well not EVERY day - every other day so I have at least a day's rest in between. This is a schedule worked out for me by one of the instructors - mind you, the weights are pretty light at the moment and just 3 sets of 8 reps each.....I was a bit concerned about overtraining, but I seem to be coping so far - and yep, eating like a pig, but only good stuff  |
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06-12-2006, 08:16 AM
| #14 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,275
Country: 
Gender:  | I meant each day you workout . That could stand some improvement. You've got 4 chest presses but no corresponding pulling movement. That is also way too much volume for a three day a week full-body program. I'm not talking about whether you can recover or will you overtrain, mind you, I'm talking about what is optimal. IMO, you want to put on more muscle faster with a full-body you need cut down the volume and increase the intensity with primarily COMPOUND movements working the larger muscle groups. Starting out with light weights is one thing, but completely suboptimal weights is another. There is way too much pre-occupation with the "beach" muscles going on here. I'm counting 15 sets of chest work on a three day full-body program. That's somewhat ridiculous. I'm not saying you're not growing at this point since you just started out but go to the Why Aren't You Growing Sticky Last edited by Eric3237; 06-12-2006 at 08:31 AM. |
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06-12-2006, 09:02 AM
| #16 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,275
Country:
Gender: | Your workouts should center around squat, deadlift, bench, and rows. Cut out all the arm isolation work like bicep curls and tricep pushdowns or whatever you're doing and concentrate on progressive improvement of the big push/pull compounds. You're instructor probably thinks, btw, that all the machines will minimize you're chance of injury. This is by far not the case and some machines can make you more likely to injure yourself....I've heard about more people screwing up their shoulder on hammer machines then I ever have with free weights. Another fallacy is the idea that starting out with machines is "preparing" you for work with free weights allowing you to start out heavier then you normally would. One problem is that there is not necessarily complete carryover between a machine and a free weight lift and another is that some of the machines are not training the stabilizers. Both scenarios could heighten the likelihood of injury when moving to free weights. I just realized you have seated rows but there is still way too much pushing in comparison to pulling. Last edited by Eric3237; 06-12-2006 at 09:24 AM. |
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06-12-2006, 09:04 AM
| #17 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,275
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06-13-2006, 04:31 PM
| #18 (permalink) |
| Rank: Lightweight Experience: 10+ Years  Join Date: Apr 2005 Location: in the deep recesses of your mind
Posts: 1,043
Country: 
Gender: | That is a bit much. Time to clean up your workout a little and you will see some great gains. 3 or 4 day split hitting the core excercises like Eric suggested would be the way to go. |
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06-18-2006, 09:58 PM
| #19 (permalink) |
| Rank: New Member Join Date: Jun 2006
Posts: 8
| Ok - I've been reading a lot, researching the forums and I've come up with this 3 day routine - how does it look? Any suggestions/improvements? Free Weights Schedule Saturday – legs/shoulders Shoulders Seated Military Press 3 X 8 Free weights ** Lateral Raises 3 X 8 Dumbells Shrugs 3 X 8 Free weights ** Legs Squats 3 X 8 Free weights ** Leg Extension 3 X 8 Machine Leg Curl 3 X 8 Machine Calf Raise 3 X 8 Machine Monday – chest/triceps Chest Incline Barbell Bench Press 3 X 8 Free weights ** Decline Bench Press 3 X 8 Free weights ** Flat Barbell Bench Press 3 X 8 Smith Machine Triceps Tricep Press Down 3 X 8 Cable Assisted Dips 3 X 8 Lying Triceps Extensions 3 X 8 Free Weights ** Wednesday –back/biceps Back Deadlift 3 X 8 Free weights ** Lat Pull Down 3 X 8 Machine Seated Row 3 X 8 Machine Assisted Pull Ups 3 X 8 Biceps Standing Barbell Curls 3 X 8 Free weights Alternating Dumbell Curls 3 X 8 Free weights Friday – Cardio Treadmill, Rower, Cross Trainer ** = the exercises I need to be shown by instructor |
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06-19-2006, 01:51 AM
| #20 (permalink) |
| Rank: New Member Join Date: Jun 2006
Posts: 8
| Well just done the first session of my new routine - chest and triceps. I showed it to one of the instructors and he thought it was fine. He also suggested that I could cut the cardio right down. I've got a planning session on Friday to be show the exercises with free weights that I'm not sure about. Have to say that today, I actually feel as though I've DONE something and I feel great. Thanks for all your advice - it's been really helpful. |
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