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Member Photos discussion on Newbie, within the Members Section; Originally Posted by verbatimreturned I wouldnt worry to much about your forearms yet man, it will come all in time. ...


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Old 06-11-2006, 10:04 PM   #11
Storebror
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Quote:
Originally Posted by verbatimreturned
I wouldnt worry to much about your forearms yet man, it will come all in time. How about posting what your doing as far as training so we can take a look?

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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Old 06-12-2006, 05:43 AM   #12
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You mean your doing all those exercises each day?
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Old 06-12-2006, 07:55 AM   #13
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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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Old 06-12-2006, 08:16 AM   #14
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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 EricT; 06-12-2006 at 08:31 AM..

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 06-12-2006, 08:58 AM   #15
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3 sets 8 reps of allllllll of that stuff, how do u make it through that workout lol? I would probably be dead tired halfway
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Old 06-12-2006, 09:02 AM   #16
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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 EricT; 06-12-2006 at 09:24 AM..
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Old 06-12-2006, 09:04 AM   #17
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Quote:
Originally Posted by Verb
3 sets 8 reps of allllllll of that stuff, how do u make it through that workout lol? I would probably be dead tired halfway
Probably getting in to endurance land. It's probably taking waaay too long. Need to keep it less than an hour or you'll end up eating muscle up.
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Old 06-13-2006, 04:31 PM   #18
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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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Old 06-18-2006, 09:58 PM   #19
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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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Old 06-19-2006, 01:51 AM   #20
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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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