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Am I on the right track? Where do I go from here?
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03-02-2008, 01:06 AM
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Rank: New Member
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Join Date: Mar 2008
Posts: 3
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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, 06:22 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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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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Height: 6 foot
Weight: 240 pounds
Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)
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03-02-2008, 07:31 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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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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03-02-2008, 01:41 PM
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Rank: Member
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Join Date: Aug 2007
Location: Illinois
Posts: 359
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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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"Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go".
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03-03-2008, 06:05 PM
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Rank: New Member
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Join Date: Mar 2008
Posts: 3
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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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03-07-2008, 06:51 PM
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Rank: Member
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Join Date: Dec 2007
Location: Canada
Posts: 58
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Quote:
Originally Posted by cerebro
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.
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Diet is wickedly important, eat eat eat! my bf is 6'4 and was 165... put on 15 lbs since jan. He does a lot of bodyweight stuff, and eats like crazy (i get jealous!)
In regards to pushups... i couldn't do a pushup to safe my life when i started going to the gym i got better... and trust me so will you if you put the effort in!
good luck
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03-03-2008, 06:11 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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shift to what routine ?
Quote:
Rippetoe's Starting Strength
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That one ?
If you don't have a proper diet..........well, it's a must.....!
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03-03-2008, 06:22 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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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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03-03-2008, 06:29 PM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Quote:
Originally Posted by Ross86
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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Agreed
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03-05-2008, 10:03 AM
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Rank: Member
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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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