Am I doing enough
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
incline bench press
Dumbell bench press
Front plate raise
Tue:LEGS(3x sets...max 10 reps...+1 warm up set)45sec/1min max rest
seated leg curl
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)
Lying Triceps extension
Sun:Cardio + abs
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.
5 11 190lbs 36 yrs old beginner
Goals? like do you wonna lose weight or are you bulking up or overall just trying to be in shape.
I am a real hard gainer.
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
I have revised my schedule to
calf raise Seated
Abs saturday at a class with my wife
and maybe monday after chest and tris
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 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
triceps push down (cable)
back ext on swiss ball (Have lower back problems)
shoulder press seated
front raises standing
rear delt fly(backwards on the pec deck)
seated leg curl
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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