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03-02-2008, 02:06 AM
| #1 (permalink) |
| Rank: New Member Join Date: Mar 2008
Posts: 3
|  Am I on the right track? Where do I go from here? I started going to the gym about a month ago. A gym instructor drew out a program for me and my program and the current wieghts I am using are: warm up and cool down: 2 sets 24 reps Sit Ups 2 sets 24 reps Back Extensions routine: 60 lbs 3 sets 10 reps Leg Extension 45 lbs 3 sets 10 reps Leg Curl 70 lbs 3 sets 10 reps Leg Press 60 lbs 3 sets 10 reps Front Pulldown 40 lbs 3 sets 10 reps Rotary Chest 20 lbs 3 sets 10 reps Seated Shoulder Press 50 lbs 3 sets 10 reps Tricep Pushdown 30 lbs 3 sets 10 reps Barbell Curl Are there any muscle/s groups I am missing out? Are the weights I'm using balanced or am I training a certain part of my body more than the rest? With this program, where can I go on next? What other exercises can I incorporate in this routine? I am an ectomorph. My current body weight is at 120lbs and I am 5ft.9inches tall. I am underweight and I am aiming to gain weight. I go to the gym 3x a week, usually spend about 1.5hrs to do all of those listed above. I do want a big body but not as big as those who compete.. |
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03-02-2008, 07:22 AM
| #2 (permalink) |
| Rank: Lightweight Experience: 10+ Years  Join Date: Oct 2006 Location: San Antonio, Texas
Posts: 1,267
Country: 
Gender:  |  First, read the how to bulk sticky. Then look at a beginners strength routine like Rippetoe's Starting Strength that emphasizes the big 3 compounds (squats, deads, bench) and less on isolations. I noticed your routine does not have these movements and they are guaranteed mass builders. We would also need to see your diet in very specific amounts. I would bet you are not eating enough. Anyway post up the diet and research some and we will get you on the right track.  |
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03-02-2008, 08:31 AM
| #3 (permalink) |
| Rank: Middleweight Experience: > 1 Year  Join Date: Jan 2007 Location: NC
Posts: 2,254
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Gender:  | ^^^X2 You need to be doing compound movements. And I'm sure you're not eating enough. Ectomorph = wimpy eater. The program you posted is not good at alllll. It won't be hard to get on the right track. |
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03-02-2008, 02:41 PM
| #4 (permalink) |
| Rank: Member Experience: 3-5 Years  Join Date: Aug 2007 Location: Illinois
Posts: 335
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Gender: | Ok first of all, is this gym instructor certified to make workout plans, because if he is, ????. So you do 3 exercises on legs, but 1 exercise for the other muscles. No bench press, flyes, squats, deadlifts, pull ups, rows, calves,  I hope this info was free |
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03-03-2008, 07:05 PM
| #5 (permalink) |
| Rank: New Member Join Date: Mar 2008
Posts: 3
| Unfortunately, I haven't got a polished diet program. I was in pretty bad shape when I started, I can't even make a single decent push up, my upper body is strength is quite poor. Is it okay to shift to this routine immediately? |
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03-03-2008, 07:22 PM
| #7 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,254
Country:
Gender: | Try Rippetoe's SS like everyone has mentioned. It's a great beginner routine. You will get stronger for a while as your muscles tone up. That will last for a few months. Beginner gains are AWESOME. Your diet will dictate what kind of gains you can make. Without the proper diet, most of the training you do will be in vain. |
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03-03-2008, 07:29 PM
| #8 (permalink) | |
| Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas
Posts: 1,267
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Gender: | Quote:
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03-05-2008, 11:03 AM
| #9 (permalink) |
| Rank: Member Experience: 10+ Years Join Date: Aug 2007 Location: Holland
Posts: 99
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| Better yet, buy Rip's book and learn to do the lifts. There's no sense in following the program when you're really doing 3x5 "half knee bends." Generally speaking, good gym instructors are few and far between. Jeff |
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