Thread: Improving the workout routine

If you had "read the stickies" then you would know from the newbies homework sticky to post your stats and goals. We'll let that one slide, for now

That being said, what are your goals? Stats? Diet?

Honestly, I don't see the value in this program. What's your rationale in pushups, crunches, and inverted rows?

Why aren't you training legs? You're ignoring half of your body.

Is your goal to get really good at pushups? They'll take you only so far.

Get back with more info so we can address your question properly.

I weigh 145 pounds and my goal is to build muscles, I try to consume at least 2000 calories a day, and 2,5 liters of water a day Well I don't wanna go into the nutrition details since I'm asking about the training here.

My workout is based on compound bodyweight exercises. I'm a beginner so my bodyweight provides enough resistance for now. When I build more strength I'll add dips, hanging leg raises and pull-ups. It's basically push, core, pull. As I said, my goal is to build muscles, so I increase resistance each workout (changing body angle - when push-ups for example)

Originally Posted by k.smith.4

I weigh 145 pounds and my goal is to build muscles, I try to consume at least 2000 calories a day, and 2,5 liters of water a day Well I don't wanna go into the nutrition details since I'm asking about the training here.

My workout is based on compound bodyweight exercises. I'm a beginner so my bodyweight provides enough resistance for now. When I build more strength I'll add dips, hanging leg raises and pull-ups. It's basically push, core, pull. As I said, my goal is to build muscles, so I increase resistance each workout (changing body angle - when push-ups for example)

News flash: you can't build muscles without looking at your diet.

Are you gaining weight? Answer this one, then we'll get to the workouts, okay?

I meant, I didn't wanna start discussing my diet here on in this thread. I did look up my diet and also post a few questions here on nutrition forums. I believe I know the basics about muscle building nutrition, but I've got some questions about my training - that's why I started this topic.

To answer your question: I gained about 3 pounds from last week.

You gained three pounds in one week on 2000 calories a day?

I weigh what you weigh, I'm a middle-aged woman, and I CUT on 2000 a day.

To address your workouts - you will have trouble gaining much strength or size on a routine that doesn't incorporate progressive resistance. If you eat sufficient calories to grow, you will gain weight, but you won't direct much of that weight toward large muscles without sufficient stimulus.

Well, I try to progressively overload the muscles changing my body position every workout and doing more reps. Also, when I'm strong enough, I'm going to add dips and pull-ups to my routine.

Any thoughts on WARM-UP, REST, FREQUENCY & SPEED questions from my first post?

More reps is not progressive overload. It takes a big muscle to move a big item only a few times. It takes only a small muscle to move a pencil a hundred times. The angle will only matter to a point.

Your routine is not conducive to achieving your goals, so it is hard to address your other questions.

Do you not have access to a gym?

2000 Calories daily got you 3lbs in a week?? That's some baddd asss tuna..
Your going to have to have some type of weight training to get the results your looking for...



200 Push-Ups later

Originally Posted by Built

More reps is not progressive overload.

I thought it was as long as you train to failure in desired rep range (from 6 to 12 reps).

Let's say I could do 6 reps of inverted rows on my first workout, 6 on second, 7 on my third workout, etc. Wouldn't it stimulate muscle growth although I didn't increase the resistance?

I thought that the important thing was training to failure in desired rep range (6-12). And when you can do more than 12 reps, you should increase the resistance. Now would this type of training stimulate muscle growth or you have to increase the resistance every single training?

About the gym. I don't want to pay for the gym membership and than drive there everyday, when I can train my upper-body at home just as well for now. But after I build the basic strength, I intend to join the gym.

Some people think higher weight lower reps builds mass and str.. So if your doing body weight exercises strap some weight to your back while doing them.