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Traning advice pls


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Posted by: chrisstevens

Guys/Gals,
I am pretty much a newbie to the sport and I am still trying to perfect my training work-outs so absoloutely any advice is welcome!

This is the training I have just started only done a week so far, been training for only 2 month's previous.
Any do's or dont's?

For most exercise's I am doing 3 sets of 12-10-8 reps
Please bear in mind I am a newbie so I may of named some exercise's wrongly

Mon (Arms)
Standing bicep curl
Seated bicep curl
Narrow grip cable pull down
Bent over row (Narrow grip)
Pull bar push downs
Reverse barbell curls
Cable curl (Hammer grip)
Dumbell kickback's

Tue (Back / Abs)
Rear flye with dumbell
Laid down pull overs
Bent over row (wide grip)
Medium grip cable pull down
Cable seated row's

Tuck and crunch
Overhead ball curl
Swiss Ball twist curl
Two arm swiss ball curl

Wed (Shoulders)
Wide grip cable pull downs
Barbell shrugs
Seated Military press
Upright row


Thu (Legs / Abs)
Squats
Lunges
Raises
Seated extensions
Hamstring curls

Crunch's (swiss ball)
Crunch's
Standing cable crunch

Fri (Chest)
Bench press
Butterfly arms
Rope pulls
Straight arm pull overs


Sat
Rest

Sun
Rest


Thanks
Chris


Posted by: CowPimp

That actually looks pretty good for a newbie-designed program. The only advice I can offer is you may want to try lower repititions if you want to gain strength and mass; the best range seems to be 4-8. I like to maintain the same weight until I hit 8-9 reps without a spotter. Then, I raise the weight so that I can only do 4-6 reps again.

Make sure you check out the sticky thread on 10 things you need to do to gain mass. There is a lot of good nutritional information on there. Eating right is just as important as lifting consistently. Basically, if I eat a lot of food, my gains are usually their highest for that week or two.

Also, be sure to change your workout routine after a while. Whenever your gains start to diminish you should change your routine.

Some more knowledgeable people can probably help you tweak that program a little more, but I am not one of them...


Posted by: Larva

hey chirs what are your goals, do you want to gain mass or just be fit? tryinh to lose weight? also some say if your just starting out to do a full body work out 3 times a week.

oh and welcome to im


Posted by: chrisstevens

My goals right now are purely to gain mass, my training for the 2 month's previous was a full body 3 times a week.
Thanks for the advice so far guy's!


Posted by: Randy

Chris,

You may want to try Gopros routine.
He claims he gained 30lbs of muscle in just 2 years with it.
In case you don't know, he successfully published an article representing his program in a recent Iron Magazine publication...

The program seems like a great way to build mass, but still gives you the mix for definition and growth stimulation...

In any case here is the link... CLICK HERE


Posted by: Tha Don

what about the programmes in the encyclopedia of bodybuilding?

u wanna look like arnie? you gotta lift like arnie!

this is what i'm trying...

Mon - Chest, Back
Tues - Legs
Weds - Shoulders, Arms
Thurs - Rest (and basketball match)
Fri - Chest, Back
Sat - Legs
Sun - Shoulders, Arms
(Repeat)

well, sometimes I might add a extra rest day in, but that is what I wanna get on to ^




Posted by: Tha Don

if you must do the 5 day split i'd go with

Chest
Back
Legs
Shoulders
Arms

in that order, or in a order so that you will not fatigue a muscle that you will be using the next day

its not a good idea to do arms on monday, then back on tuesday, your Bi's will be fucked!! and you won't be able to lift much

peace


Posted by: tjwes

Quote:
Originally posted by chrisstevens
Guys/Gals,
I am pretty much a newbie to the sport and I am still trying to perfect my training work-outs so absoloutely any advice is welcome!

This is the training I have just started only done a week so far, been training for only 2 month's previous.
Any do's or dont's?

For most exercise's I am doing 3 sets of 12-10-8 reps
Please bear in mind I am a newbie so I may of named some exercise's wrongly

Mon (Arms)
Standing bicep curl
Seated bicep curl
Narrow grip cable pull down
Bent over row (Narrow grip)
Pull bar push downs
Reverse barbell curls
Cable curl (Hammer grip)
Dumbell kickback's

Tue (Back / Abs)
Rear flye with dumbell
Laid down pull overs
Bent over row (wide grip)
Medium grip cable pull down
Cable seated row's

Tuck and crunch
Overhead ball curl
Swiss Ball twist curl
Two arm swiss ball curl

Wed (Shoulders)
Wide grip cable pull downs
Barbell shrugs
Seated Military press
Upright row


Thu (Legs / Abs)
Squats
Lunges
Raises
Seated extensions
Hamstring curls

Crunch's (swiss ball)
Crunch's
Standing cable crunch

Fri (Chest)
Bench press
Butterfly arms
Rope pulls
Straight arm pull overs


Sat
Rest

Sun
Rest


Thanks
Chris
You are doing biceps before back
You are doing back exercises two days in a row, and fatigueing the back by doing rear delts first
You also do a back exercise on Wed.
As a newbie just do two movements per bodypart,keeping both exercises basic compound movements and train the body over a 4 day period to get ample rest.If you like I can give you a better routine for your stage of development.I think a lot of the chosen exercises are useless for you presently.


Posted by: Larva

well chris since mass is what you want, how did the full body work outs go did you gain any mass? if so why not just stick to that. if you are in need of another program like randy said gopros are good, i myself is on his program right not, just started this week. so far its good nedt is rep range week. before i did gopros work out i did

chest/tris
back/bi
shoulder/traps
legs

or
chest/calves
back/quads/hems
shoulders/traps
arms

more people will chime in and help you better then i prob can. good luck with your goals


Posted by: chrisstevens

I did start to gain mass before but I didn't feel like I was pushing my body hard enough!
I used to do my workout's but in order for me to use the correct form I was using weights that wouldn't break me into a sweat at the end of it? am I doing something wrong or am I right? I tend to rest for a 60 secs between and was doing 3 sets 12 - 10 - 8
I am currently just reading up on gopro's workouts right now


Posted by: Burner02

cheers.

I will go with what has been said previously, you are working the wrong body parts first (small before large)
Too many exercises.
As also stated, stick to the major, compound lifts as core.
I like the breakup of the workouts that have been offered.
Personally, I do my sit like this:
Day 1) Chest
Day 2) legs
Day 3) off
Day 4) delts / maybe tris
Day 5) Back / maybe bis
Day 6) off or arms if didn't get tem done on posted days (shift worker, pressed for time)
Day 7) off
repeat.

I am also going to start over to gopros workout next month for a switch up.


Posted by: Burner02

so..you are still makig gains then?
If so, keep with it.
Are you failig or near failing wtih the weights you are using?
Are you putting everything into the reps? (Intensity)
As in, do you count out your 8 reps, say, ok, 8..then rack it, or are you struggling to get that last rep out?


Posted by: Burner02

Quote:
Originally posted by chrisstevens
Guys/Gals,
I am pretty much a newbie to the sport and I am still trying to perfect my training work-outs so absoloutely any advice is welcome!

This is the training I have just started only done a week so far, been training for only 2 month's previous.
Any do's or dont's?

For most exercise's I am doing 3 sets of 12-10-8 reps
Please bear in mind I am a newbie so I may of named some exercise's wrongly

Mon (Arms)
Standing bicep curl
Seated bicep curl
Narrow grip cable pull down
Bent over row (Narrow grip)
Pull bar push downs
Reverse barbell curls
Cable curl (Hammer grip)
Dumbell kickback's

Quote:
too many exercises for small muscles, plus, should not be the first for your weeks' exercise
Tue (Back / Abs)
Rear flye with dumbell
Laid down pull overs
Bent over row (wide grip)
Medium grip cable pull down
Cable seated row's

Quote:
here, you only have 3 exercises for one of the biggest muscle groups in your body, rear flyes are a rear DELT exercise
Tuck and crunch
Overhead ball curl
Swiss Ball twist curl
Two arm swiss ball curl

Wed (Shoulders)
Wide grip cable pull downs
Barbell shrugs
Seated Military press
Upright row

Quote:
Pull downs are a back exercise, no side (lateral delt) work at all
Thu (Legs / Abs)
Squats
Lunges
Raises
Seated extensions
Hamstring curls

Crunch's (swiss ball)
Crunch's
Standing cable crunch

Fri (Chest)
Bench press
Butterfly arms
Rope pulls
Straight arm pull overs

Quote:
you are doing pull overs for both chest and back, but with differetn names?
Sat
Rest

Sun
Rest


Thanks
Chris
hey, this is what I saw. As the military term goes: KISS it: Keep It Simple Stupid

Use basic movements as main exercises..get fancy later after you really have figured BB out. My .02 worth.





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