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Am I on the right track? Where do I go from here?



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Old 03-02-2008, 02:06 AM
cerebro cerebro is offline
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Question 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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Old 03-02-2008, 07:22 AM
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widdoes2504 widdoes2504 is offline
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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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Old 03-02-2008, 08:31 AM
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^^^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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Old 03-02-2008, 02:41 PM
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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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Old 03-03-2008, 07:05 PM
cerebro cerebro is offline
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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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Old 03-03-2008, 07:11 PM
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shift to what routine ?
Quote:
Rippetoe's Starting Strength
That one ?

If you don't have a proper diet..........well, it's a must.....!
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Old 03-03-2008, 07:22 PM
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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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Old 03-03-2008, 07:29 PM
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Quote:
Originally Posted by Ross86 View Post
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.
Agreed
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Old 03-05-2008, 11:03 AM
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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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Old 03-05-2008, 11:49 AM
Jonson Jonson is offline
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Get on the Starting Strength!
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