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06-21-2005, 06:41 AM
| #1 (permalink) |
| Rank: New Member Join Date: May 2005
Posts: 23
|  Am I doing enough Hey all, I am wondering if I'm doing enough exercises on each bodypart to grow. When I'm at the gym I can be done in 30 mins on my body part/s while I see guys there After I've stretched and done ab work still on the same bench press or whatever exercise they are on.I know I'm a beginner.... Secondly am I resting enough between sets. 45sec../1 min max between sets and 2min break between exercises. Mon: Chest/Shoulders 3x sets...max 10 reps...+1 warm up set)45sec./1min max rest Bench Press incline bench press Dumbell bench press Military press Front plate raise Tue:LEGS(3x sets...max 10 reps...+1 warm up set)45sec/1min max rest Squats leg press leg extension seated leg curl standing calf serated calf wed:cardio 30 mins bike + abs Thur:BACK + ABS T bar rows lat pull down(Under hand) seated low pulley barbell upright rows Fri:Arms(3x sets...max 10 reps...+1 warm up set) Bicep curl(Barbell) hammercurls(Dumbbell) Pushdowns Lying Triceps extension Closegrip benchpress Dips. Sat:rest Sun:Cardio + abs |
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06-21-2005, 06:51 AM
| #2 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Mar 2005
Posts: 3,557
| post your stats and exsperience level and it will be easier to judge if your on the right track. That seems to be a very generic set up, and similar to what I used when i first started. Depending on your goals we may want to switch some things up. |
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06-22-2005, 04:36 PM
| #6 (permalink) |
| Rank: Lightweight Experience: 10+ Years  Join Date: Apr 2005 Location: in the deep recesses of your mind
Posts: 1,043
Country: 
Gender:  | Don't do chest and shoulders on the same day. Try chest and bi's Legs and calves Back and tri's shoulders and traps 4 sets of 3 excercises, warmups don't count. Shoulders and traps are 2 seperate things so you would do 5-6 excercises Do abs when ever you want. I do them 3 times a week |
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06-24-2005, 06:20 AM
| #7 (permalink) |
| Rank: New Member Join Date: May 2005
Posts: 23
| Thanks Doc, I have revised my schedule to Mon Incline press bench press Military press Dips tricep ext side raises Wed Lat pulldown seated row Bentover raise shrugs Barbell curl db curl Thur Squat Lunges deadlift(romanian) leg curl calf raise calf raise Seated Abs saturday at a class with my wife and maybe monday after chest and tris |
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06-24-2005, 08:04 AM
| #8 (permalink) |
| Rank: Member Join Date: Mar 2005
Posts: 213
| looks decent bro.look at 0311's warm up schedule to help. that is enough exercises. I only do 3-5 exercises on a given workout. and im dead by the end,and some days i want to cry, especially after a good leg day. box squats whith 315 were this past wed, Im still feeling a nice pain when i stretch forward. Just try to increase in weights each 1-2 weeks. Keep a notebook or someting. if you keep pushin the same weiht,you will stay the same. |
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06-24-2005, 12:28 PM
| #9 (permalink) | |
| Rank: Lightweight Experience: 10+ Years Join Date: Apr 2005 Location: in the deep recesses of your mind
Posts: 1,043
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06-27-2005, 01:05 PM
| #10 (permalink) |
| Rank: New Member Join Date: May 2005
Posts: 23
| Dr x I think This will be better Hope you agree I have stuck with chest and tris and back and bis but changed shoulders to a seperate day. I also went and gor a fitness evaluation .My blood pressure is high but not an accurate reading.(something wrong with the machine) My cardio ASSESSMENT FROM A YMCA BIKE ERGOMETER ASSESSMENT is in the POOR classification.35.6 superior is 50.35 and up flexibility is good 14.3 excellent is >14.6 strength is average bicep strength is 82lbs excellent is >100 My body composition is body weight is 194 lbs lean body mass is 153.1 lbs fat mass is 40.9 lbs basal matabolic rate is 2170 body fat is 21.1 % MODERATE RANGE body age is 43 i am 36 but the sysrolic and diastolic was way off. But it is great to get a reference point to start from. The new routine is mon Bench press Incline press Dips triceps push down (cable) Tricep kickback Tue Lat pulldown seated row back ext on swiss ball (Have lower back problems) hammer curl Bicep curl wed shoulder press seated front raises standing rear delt fly(backwards on the pec deck) shoulder shrugs thur barbell squat prisoner squat forward lunge seated leg curl toe raise calf raise Cardio 3 days a week and abs twice a week. I got an orientation at the gym and the trainer helped me out an awful lot with proper form especially on squats and bench pressing .I was doing them wrong.Also he said never forsake form for weight.For example even on something as small as the tricep.If I am struggling to open the tricep on the extension then drop the weight and really extend the muscle so you get that burn and keep the form and rhythm. If I drop the weight a little too much so what he said just do one or two more and really exhaust the muscle. What I was doing was spending 10 seconds or whatever length of time trying to beat a weight that had already beaten me especially at this stage when I havent even built up strength or form. he included the toe raise to balance out the calf raise and he is starting me slowly on back extensions on the swiss ball and says we can then move on to the hyperextension bench and start on small degrees until I am going all the way down and then we can incorporate dead lifts. After 8 weeks I will be going for a review and change of routine to incorporate more core exercises into my exercises. I really advise to beginners to get a trainer in your gym who is properly qualified to go over the routines especially going over the correct way to perform the exercises I think it will save a lot of unnecessary injury and time. thank you Dr x and many others for taking the time to help me. |
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