![]() |
![]() |
![]() |
|
|||||||
| Photo Gallery | Register | Members List | Blogs | Search | Today's Posts | Mark Forums Read |
| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
Sponsored by: BigBackGrips.com |
![]() |
|
|
LinkBack | Thread Tools | Display Modes |
|
|
#1 |
|
Registered User
Join Date: Sep 2003
Location: England
Posts: 6
|
Newbie Training Plan - Is it OK?
Hi Guys,
Newbie here. I was very pleased when I found this forum. I have started lifting weights again (past 3 weeks) after not seeing the inside of a gym for about 8 years. I have to do this at home as I have a strange schedule and can never get to the gym. Would someone in the know have a look at the program I have put together, because I’m sure it’s wrong? I’m getting uneven muscle growth on my arms and shoulders. Not much after 3 weeks but I can see a difference. I know my legs are neglected but I’m awaiting an operation on my knee so I can’t do much. My goal is to have bigger arms, broader shoulders and slighly larger chest and obviously strength. Currently I have 46' chest, 13' arms, 6'1 and 220 lbs. My legs are already largish, I have a problem finding trousers to fit as it is, English high street stores think everyones got matchstick legs!! This said they could do with toning. I would be very geatful for any advice. The uneven nature of the workouts is due to time restraints. Equipment I have: bench BB BD I do 3 X 8 for each of the following. a second entry for an excercise means I'm doing another 3X8 Sun Bar Curls Wrist Curls Bar Curls Bar Upright Row Bar Curls Bar Shoulder Raise Hammer Curls Dumbbell Kick-Backs Bar Shoulder Raise Flat Press Lateral Lifts Back Push-Ups Mon Dumbbell Rows Dumbbell Pull Overs Incline Press Sit-Ups Tues Bar Curls Bar Shoulder Raise Flat Press Hammer Curl Bar Curls Shoulder Bar Raise Bar Upright Row Sit-Ups Wed Wrist Curls Dumbbell Kick-Backs Dumbbell pull overs Sit-Ups Thurs Day Off Frid Bar curls Back – Dumbbell Rows Shoulder Bar Raise Incline Press Short Curls Shoulder Bar Raise Hammer Curls Sat Lateral Lifts Dumbbell shrug Squats Oh! I am on a moderate carb and high protien diet. Many Thanks |
|
|
|
|
|
#2 |
|
Registered User
Join Date: Sep 2003
Location: England
Posts: 6
|
Sorry. I've just thought when I was describing myself I put 13' arms. I don't know if that's correct. That was measured at the arms thinest point when extended. I don't know if this makes any difference.
|
|
|
|
|
|
#3 |
|
Registered User
Join Date: Sep 2003
Posts: 9
|
Well first of all. You have barbell curls 3x on sunday. I am guessing this is a mistake. If what you are trying to say is that you do one set staggered throught the day. I would do all 3 sets in one go! And next. You are overtraining! You are training your biceps every other day. This is extremely detrimental to your workout. You should only be training them once a week. Everything is being trained to much!
Why don't you try using a basic split like this Mon: Chest, Shoulders, Triceps Tue: Off Wed: Back, Biceps, Forearms Thur: Off Fri: Legs Sat + Sun: Off Or Mon: Chest, Back Tues: Off Wed: Legs Thur: Off Fri: Shoulders, Triceps, Biceps, Forearms But overall. You dont have much organization. You are training your muscles to often which is a common mistake with someone who just started lifting. And since you say you want bigger arms. You wont get them by training them 4-5x a week. Remember less is more. I dont mean as in less training. Keep the intensity up. But your muscles need time to recover. Muscles built in the kitchen, they are torn in the gym. You are doing the opposite of what you want to accomplish. If you want a whole routine just PM me. |
|
|
|
|
|
#4 |
|
the one & only
Administrator
|
Honestly that routine is pretty crappy, especially for a beginnner. A beginner should focus on a few compound movements, and keep the number of exercises to a minimum.
|
|
|
|
|
|
|
|
#5 |
|
I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
|
I agree with prince, take a look through the diary section for some good routines as well as the main IM page.
|
|
Cool
|
|
|
|
|
|
|
#6 |
|
Registered User
Join Date: Sep 2003
Location: England
Posts: 6
|
Thanks Guys. NateH has roughed out a starter program for me. I knew I was doing wrong, just didn't realise how wrong. Thanks NateH!!
|
|
|
|