My New Routine [Forum Archive]

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My New Routine

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Posted by: mike456

I Finally Decided These Are The Only Muscles I Care About- I Will Not Be Training Legs, Back, Or Abs- Well The Lats Will Get Hit With The Chinups And Pullovers But That Is All, Do You Think Its Good If These Are The Only Muscles I Want Strength And Size In.

Chest, Triceps (4-8 Reps Each Set)- 60 Sec R.i.
Bench Press 3 Sets
Db Flyes 3 Sets
Tricep Extensions 3 Sets
Cable Pullovers 3 Sets
Dips 3 Sets

Shoulders, Biceps (4-8 Reps Each Set)- 60 Sec R.i.
Military Press 3 Sets
Upright Rows 3 Sets
Chinups 3 Sets
Barbell Curls 3 Sets
Incline Or Ez Bar Curls 3 Sets

Day 1- Chest, Triceps
Day 2- Shoulders, Biceps
Day 3- Off
Back To Day 1

Posted by: TJ Cline

Quote:

Originally Posted by mike456

I Finally Decided These Are The Only Muscles I Care About- I Will Not Be Training Legs, Back, Or Abs- Well The Lats Will Get Hit With The Chinups And Pullovers But That Is All, Do You Think Its Good If These Are The Only Muscles I Want Strength And Size In.

Chest, Triceps (4-8 Reps Each Set)- 60 Sec R.i.
Bench Press 3 Sets
Db Flyes 3 Sets
Tricep Extensions 3 Sets
Cable Pullovers 3 Sets
Dips 3 Sets

Shoulders, Biceps (4-8 Reps Each Set)- 60 Sec R.i.
Military Press 3 Sets
Upright Rows 3 Sets
Chinups 3 Sets
Barbell Curls 3 Sets
Incline Or Ez Bar Curls 3 Sets

Day 1- Chest, Triceps
Day 2- Shoulders, Biceps
Day 3- Off
Back To Day 1

One of the worst I have ever read...No: quads, hamstrings, calfs, traps, low back, abs, lats. Read the training stickys fast..

Posted by: fufu

Why won't you be training legs and back? Those are two of the biggest muscle groups in the body.

Posted by: mike456

my legs are already dead from playin basketball everyday- i am 230lbs
and i do chinups and pullovers that should be enough

Posted by: TJ Cline

Quote:

Originally Posted by mike456

my legs are already dead from playin basketball everyday- i am 230lbs
and i do chinups and pullovers that should be enough

http://www.ironmagazineforums.com/sh...ad.php?t=60738

read this fast, your workout is 100% excrement

Posted by: Squaggleboggin

Quote:

Originally Posted by mike456

my legs are already dead from playin basketball everyday- i am 230lbs
and i do chinups and pullovers that should be enough

Sorry, but I don't have any sympathy for you. I was 230 pounds a short while ago and I played basketball and football, but still worked my legs. That's a crappy excuse not to. Trust me, playing basketball is nothing compared to a decent squat, deadlift, snatch or clean workout.

Chin ups and pullovers are good exercises, but according to whom should they 'be enough' for what is perhaps the most important muscle group in the body?

Posted by: mike456

i cant do any squats, and i heard deadlifts can fuck up ur back

Posted by: mike456

im frekin obese i cant even do bodyweight squats- ok ill start doin deadlifts

Posted by: TJ Cline

Quote:

Originally Posted by mike456

im frekin obese i cant even do bodyweight squats- ok ill start doin deadlifts

then do leg press

Posted by: TJ Cline

Quote:

Originally Posted by mike456

i heard deadlifts can fuck up ur back

Do them light and work on your form....and never do them to failure.

Posted by: Squaggleboggin

Quote:

Originally Posted by mike456

im frekin obese i cant even do bodyweight squats- ok ill start doin deadlifts

How tall are you?

Any exercise can injure you - all it takes is poor form. Don't buy into the myths that certain exercises are dangerous. The people who say this typically have never even felt a 45 pound bar in their hands before and wouldn't know a clean from a deadlift if the definitions were right beside them.

Start off however you can. Start with just the bar. Add five pounds next time. Add five pounds next time. Add five pounds next time. Before you know it, you'll be lifting bigger numbers faster than you thought you'd be able to. Whatever you do, don't become discouraged and don't give up, and make damn sure you don't make excuses - that's the easiest way to stop lifting.

Start with bodyweight and learn how to make your form absolutely picture-perfect. Study videos of athletes doing the lift you're trying to learn; mimic the lift while watching the video; mimic the lift and check the video to make sure you're doing it right; mimc the lift without referring to the video but while looking in a mirror; do the lift with the bar; add weight. It's really not that hard to do.

Posted by: mike456

alright fuk that routine i put at the top i just realized that is the stupidest routine ever, i gotta fukin start losing fat im 15 and im obese its pretty sad, im 6 ft 230lbs- its not muscle my max on bench is 130 for 3, im juust gonna go on a push pull legs, and hopefully i can get some advice on dieting in the diet section, i already posted there, so heres the routine
(i lift at home)
Day 1- Pull
Day 2- Legs
Day 3- Off
Day 4- Push
Day 5 - Off
Back to day 1
for every exercise i will do 4-8 reps and 60 sec rest between sets
Push
Flat Bench Press- 3 sets
DB Flyes- 3 sets
Military Press- 3 sets
DB Tricep Extensions- 2 sets
Dips- 3 sets

Pull
Wide Grip overhand pullups- 2 sets
CG underhand pullups- 2 sets
DB/BB Bent over rows- 2-3 sets
Barbell Curls- 3 sets
EZ bar or incline curls- 2 sets

Legs
Deadlifts- 3 sets
SLD's- 3 sets
some sort of calf raises- 3 sets
Weighted Crunches on Ball- 3 sets

by the way the pullups arent bodyweight i have this machine at home- its like that machine by chuck norris(total gym)if you ever heard of it, pullups and dips are the only thing i use for it)

Posted by: mike456

Quote:

Originally Posted by ForemanRules

then do leg press

i lift at home- dont have access to a leg press machine

Posted by: mrmark

Deadlifts (i've found) are amazing! I do 3 sets for 10 reps (ideally) and maaaan, it kills me. With perfect form, it is a great exercise.

Posted by: TJ Cline

Quote:

Originally Posted by mrmark

Deadlifts (i've found) are amazing! I do 3 sets for 10 reps (ideally) and maaaan, it kills me. With perfect form, it is a great exercise.

Exactly, I only go upto 275 right now for sets of 8 but could do 315 for 8 but I want perfect form and no injuries.

Posted by: Squaggleboggin

Before simply throwing a routine together, I would sit down and write out my goals. Then I would assess them and form quantitative goals for further assessment later (ie lose 15 pounds within 10 weeks). That way you can see whether you're really accomplishing what you set out to do in the first place.

So, after you know what you want to do as far as training goes (gain strength, gain mass, increase definition, etc), decide general exercises on which to focus (ie mostly compound for strength gains or more isolation for definition if you prefer) and general set/rep parameters to use in the beginning (probably something fairly high since you're new - no less than five reps per set).

With these general parameters in mind, it's time to check out specific exercises and set specific reps/sets and weights to use for them (this will be an educated guess at first). Then split these specific parameters into separate days of a split; add days of rest as needed and group movements together that will work well together (for example, you probably don't have the work capacity to do squats, deadlifts, cleans and snatches in one day).

You can also check the stickies in this forum for ideas if you're unsure. They should contain links on proper form for just about any exercise you could ever want to do.

As far as diet goes, follow some general guidelines at first, and you'll notice a big difference (record your weight and take a measurement or two daily to keep track). Eat smaller meals and eat more frequently; make breakfast your largest meal and taper off in calories throughout the day; avoid overly processed, fried, fatty, or zero nutritional value foods (such as pop); eat plenty of fruits, vegetables, high-quality carbohydrates and protein. Also make sure you get adequate sleep and rest between workouts and that your form (again) is immaculate. This will be key in avoiding injuries and staying healthy.

Keep in mind that you need no special equipment to achieve your goals - you can do almost anything with a bar, weights, a bench, a place to squat, some DBs, a pull up bar and a pair of steel sawhorses as a cheap power rack.

Hopefully this wasn't excessively long and it'll help you in one way or another. If you have any questions about anything, most would be happy to help if you just send a PM their way. Good luck.

Posted by: mike456

im not new i been liftin a year now, and my strength gains are ok, i just need to lose the 60 pounds of fat thats covering my muscles, while trying to keep as much muscle and strength as possible

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