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redser 06-21-2005 06:41 AM

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

hrdgain81 06-21-2005 06:51 AM

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.

redser 06-21-2005 07:11 AM

5 11 190lbs 36 yrs old beginner

WantingMuscle7 06-21-2005 12:29 PM

Goals? like do you wonna lose weight or are you bulking up or overall just trying to be in shape.

redser 06-21-2005 01:54 PM

bulk up
I am a real hard gainer.

Dr X 06-22-2005 04:36 PM

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

redser 06-24-2005 06:20 AM

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

joeyboy777 06-24-2005 08:04 AM

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.

Dr X 06-24-2005 12:28 PM

Quote:

Originally Posted by redser
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

Your mixing your shoulders in on Mon and Wed. You should have a 4 day workout routine. Military and what you refer to as side raises are shoulders as well as you add shrugs on wed. Do those with shoulders as well.

redser 06-27-2005 01:05 PM

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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