Am I doing too much???

Buster840 · 08-09-2002, 10:43 PM

I would like to know what you all think.
Am I working my arms too much?

Standing DB curls 3 sets of 10 40#
Concentration Curls 3 sets of 8 to failure 50#
ending up with negatives on last 3 reps

Cable pull downs 3 sets of 20 120#s
preacher curls 3sets of 10 55#s

Next I do tricepts:
machine push downs 3 sets of 10 210#s
cable extentions wide grip 3 sets of 10 80#s
cable extentions close grip 3 sets of 10 80#s

I like to do this every other work out day
along with 30 min, of cardio
and various abs routines

Am I over doing the arms?

LAM · 08-10-2002, 09:42 AM

how many times a week is every other workout day ?

Golds_Soldier · 08-10-2002, 10:50 AM

Hey Buster,

If u do your arms twice a week like i do u should try to include different excercises each different day u train em, this way the body gets shocked everytime u do arms and doesnt get used to the stuff u do, or at least thats what i was told......

**gopro** · 08-10-2002, 10:59 AM

You are doing too many sets for the arms! I suggest you train arms once per week. 5-6 WORK sets for bis, and 6-7 WORK sets for tris. Thats all! Arms are involved in every other bodypart workout. Overtraining them is easy.

Scotty the Body · 08-10-2002, 11:25 AM

I agree, I don't see your arms growing with what your doing along with what they get from doing chest and back.

It may work for a newbie but you'll hit a wall soon, and remember, Tri's make up 2/3 of your upper arm so if anything do more for them than bi's.

Buster840 · 08-10-2002, 04:14 PM

Thanks for your help!
Like i stated first I have been doing this this way since May and even though I don't feel anything but a great pump I am never sore the next few days which is why I thought it would be good to do arms every day. But I will break my routine in half and do them on Mondays and Thursdays and maybe do heveier weights
How does that sound?

**gopro** · 08-11-2002, 06:57 PM

Quote:

Originally posted by Buster840
Thanks for your help!
Like i stated first I have been doing this this way since May and even though I don't feel anything but a great pump I am never sore the next few days which is why I thought it would be good to do arms every day. But I will break my routine in half and do them on Mondays and Thursdays and maybe do heveier weights
How does that sound?

Much better than your old routine...

Buster840 · 08-14-2002, 08:21 PM

Ok here is my new routine
Mondays Cardio 1 hour
Tuesdays weight training 1 hour upper body
2 sets of 8
Wednesday Cardio 1 hour + Abs
Thursday weight training
Lower body 2 sets of 8
Friday Rest
Saturday, weight training
Upper body 2/8
Sunday REST!
I am doing three to four types of exersizes for each body part.
with increased weight for each exersize.
I plan to continue to increase weight instead of increasing reps when i can.
Ok now what do you all think?

**gopro** · 08-15-2002, 08:17 PM

It would be helpful if you told us your goals...size, cuts, etc. Also, can you post a sample workout?

Buster840 · 08-15-2002, 08:57 PM

At this time I have no spaific goals other then to lose some weight, tone up and increase my arms to maybe 18" Currently at and work more on cutting definition of my shoulders, arms and chest and of course get rid of my "KegPack" for something like a six pack but I realize that may take up to a year or so???

Here is my routine as of this week. Please feel free to give me any critisim as i admit I am still learning
Monday:
30 min.s Eliptical Cross Trainer
10 Mins exersiz Bike
5 mins stepper
Streatching

Tuesday:
2 sets of each with 10 reps
Bench Press
DB Bench
Machine Fies
Military Press
DB Lateral Raise
Push downs
Tri Extensions wide grip
Tri Extensions Close grip
Preacher Curls
Concentration Curls
Hammer Curls

Wednesday:
Same as Monday

Thursday: Again all 2 sets of 10 reps except when noted
Leg Press
Leg Curls
Leg Ext.
Seated Row
Back Ext.
Pull Downs
Setting Crunch 4/25
Lying Streight Leg lifts 3/10
Outter Hip Abductor
Inner Hip Abductor
Ab Twister

Friday: REST

Saturday same as Tuesday

Sunday Rest

Thats it! This weeks routine Let me know what you think???

**gopro** · 08-20-2002, 10:19 AM

I think you'd be better off with a 4 day split. You have alot jammed into 1 workout. Something like...

monday: chest/delts/abs
tuesday: back/traps/low back/calves
wed: cardio
thursday: quads/hams/adductors/abductors/abs
friday: bis/tris/calves
sat: cardio
sun: off

*pick two other days to do cardio either first thing in the morning or immediately after training

Buster840 · 08-20-2002, 08:33 PM

Gopro, I know you are a trainer of BB but as you can tell I am a begginer. in fact I am rethinking my plan .
Do you think I should work on losing say about 30 pounds before trying to power up?
I am semi strong in my upper body (Nothing like you !) But although my upper body and legs appears to be firm my wasit is very undesireable to me and I'm sure to the woman!!!
do you think I should work on losing the waist first then after that goal has been reached then build a beutiful bod?

**gopro** · 08-21-2002, 08:41 AM

Well, I think that you should work on building muscle AND losing fat at the same time! Building muscle mass will serve to speed your overall metabolic rate on a regular basis, while cardio will burn fat during the workout.

To accomplish your task you need to # 1 get your diet in order, # 2 get on a good weight training program, and # 3 do cardio regularly. With this in mind, here is a good program...

monday...chest/back/abs/cardio 15-20 min
tuesday...cardio 30-35 min
wednesday...quads/ham/calves/cardio 15-20
thursday...cardio 30-35 min
friday...delts/bis/tris/cardio 15-20 min
saturday...cardio 30-35 min
sunday...off

Weight training workouts should take a maximum of 45 minutes after warmup, than go right to cardio. This will give you a great balance of fat loss with muscle gain. Once you lose the fat you want to, you can go to a more weight training based program.

Buster840 · 08-21-2002, 08:36 PM

That make s a ton of since thanks again GoPro I have copied the routine and will give it a good go
About how long would you suggest I do this routine?

**gopro** · 08-22-2002, 09:19 AM

Quote:

Originally posted by Buster840
That make s a ton of since thanks again GoPro I have copied the routine and will give it a good go
About how long would you suggest I do this routine?

Give it 8 solid weeks and check your progress. After this time you may want to switch to a more intense weight training program.

08-09-2002, 10:43 PM	#1
Buster840 Cool ole fart! Join Date: Aug 2002 Location: Memphis, TN Posts: 52	Am I doing too much??? I would like to know what you all think. Am I working my arms too much? Standing DB curls 3 sets of 10 40# Concentration Curls 3 sets of 8 to failure 50# ending up with negatives on last 3 reps Cable pull downs 3 sets of 20 120#s preacher curls 3sets of 10 55#s Next I do tricepts: machine push downs 3 sets of 10 210#s cable extentions wide grip 3 sets of 10 80#s cable extentions close grip 3 sets of 10 80#s I like to do this every other work out day along with 30 min, of cardio and various abs routines Am I over doing the arms?
	BobbyTN A rookie @ 46

08-10-2002, 09:42 AM	#2
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	how many times a week is every other workout day ?
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

08-10-2002, 10:59 AM	#4
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	You are doing too many sets for the arms! I suggest you train arms once per week. 5-6 WORK sets for bis, and 6-7 WORK sets for tris. Thats all! Arms are involved in every other bodypart workout. Overtraining them is easy.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

08-10-2002, 11:25 AM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I agree, I don't see your arms growing with what your doing along with what they get from doing chest and back. It may work for a newbie but you'll hit a wall soon, and remember, Tri's make up 2/3 of your upper arm so if anything do more for them than bi's.
	Cool

08-10-2002, 04:14 PM	#6
Buster840 Cool ole fart! Join Date: Aug 2002 Location: Memphis, TN Posts: 52	Thanks for your help! Like i stated first I have been doing this this way since May and even though I don't feel anything but a great pump I am never sore the next few days which is why I thought it would be good to do arms every day. But I will break my routine in half and do them on Mondays and Thursdays and maybe do heveier weights How does that sound?
	BobbyTN A rookie @ 46

08-10-2002, 10:50 AM	#3
Golds_Soldier Member Join Date: Jul 2002 Location: MA Posts: 82	Hey Buster, If u do your arms twice a week like i do u should try to include different excercises each different day u train em, this way the body gets shocked everytime u do arms and doesnt get used to the stuff u do, or at least thats what i was told......

08-14-2002, 08:21 PM	#8
Buster840 Cool ole fart! Join Date: Aug 2002 Location: Memphis, TN Posts: 52	Ok here is my new routine Mondays Cardio 1 hour Tuesdays weight training 1 hour upper body 2 sets of 8 Wednesday Cardio 1 hour + Abs Thursday weight training Lower body 2 sets of 8 Friday Rest Saturday, weight training Upper body 2/8 Sunday REST! I am doing three to four types of exersizes for each body part. with increased weight for each exersize. I plan to continue to increase weight instead of increasing reps when i can. Ok now what do you all think?
	BobbyTN A rookie @ 46

08-15-2002, 08:17 PM	#9
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	It would be helpful if you told us your goals...size, cuts, etc. Also, can you post a sample workout?
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

08-15-2002, 08:57 PM	#10
Buster840 Cool ole fart! Join Date: Aug 2002 Location: Memphis, TN Posts: 52	At this time I have no spaific goals other then to lose some weight, tone up and increase my arms to maybe 18" Currently at and work more on cutting definition of my shoulders, arms and chest and of course get rid of my "KegPack" for something like a six pack but I realize that may take up to a year or so??? Here is my routine as of this week. Please feel free to give me any critisim as i admit I am still learning Monday: 30 min.s Eliptical Cross Trainer 10 Mins exersiz Bike 5 mins stepper Streatching Tuesday: 2 sets of each with 10 reps Bench Press DB Bench Machine Fies Military Press DB Lateral Raise Push downs Tri Extensions wide grip Tri Extensions Close grip Preacher Curls Concentration Curls Hammer Curls Wednesday: Same as Monday Thursday: Again all 2 sets of 10 reps except when noted Leg Press Leg Curls Leg Ext. Seated Row Back Ext. Pull Downs Setting Crunch 4/25 Lying Streight Leg lifts 3/10 Outter Hip Abductor Inner Hip Abductor Ab Twister Friday: REST Saturday same as Tuesday Sunday Rest Thats it! This weeks routine Let me know what you think???
	BobbyTN A rookie @ 46

08-20-2002, 10:19 AM	#11
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	I think you'd be better off with a 4 day split. You have alot jammed into 1 workout. Something like... monday: chest/delts/abs tuesday: back/traps/low back/calves wed: cardio thursday: quads/hams/adductors/abductors/abs friday: bis/tris/calves sat: cardio sun: off *pick two other days to do cardio either first thing in the morning or immediately after training
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

08-20-2002, 08:33 PM	#12
Buster840 Cool ole fart! Join Date: Aug 2002 Location: Memphis, TN Posts: 52	Gopro, I know you are a trainer of BB but as you can tell I am a begginer. in fact I am rethinking my plan . Do you think I should work on losing say about 30 pounds before trying to power up? I am semi strong in my upper body (Nothing like you !) But although my upper body and legs appears to be firm my wasit is very undesireable to me and I'm sure to the woman!!! do you think I should work on losing the waist first then after that goal has been reached then build a beutiful bod?
	BobbyTN A rookie @ 46

08-21-2002, 08:41 AM	#13
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	Well, I think that you should work on building muscle AND losing fat at the same time! Building muscle mass will serve to speed your overall metabolic rate on a regular basis, while cardio will burn fat during the workout. To accomplish your task you need to # 1 get your diet in order, # 2 get on a good weight training program, and # 3 do cardio regularly. With this in mind, here is a good program... monday...chest/back/abs/cardio 15-20 min tuesday...cardio 30-35 min wednesday...quads/ham/calves/cardio 15-20 thursday...cardio 30-35 min friday...delts/bis/tris/cardio 15-20 min saturday...cardio 30-35 min sunday...off Weight training workouts should take a maximum of 45 minutes after warmup, than go right to cardio. This will give you a great balance of fat loss with muscle gain. Once you lose the fat you want to, you can go to a more weight training based program.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

08-21-2002, 08:36 PM	#14
Buster840 Cool ole fart! Join Date: Aug 2002 Location: Memphis, TN Posts: 52	That make s a ton of since thanks again GoPro I have copied the routine and will give it a good go About how long would you suggest I do this routine?
	BobbyTN A rookie @ 46

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode