Workout any good?

**Woody_London** · 10-12-2004, 07:42 AM

I have been lifting for three months now and not really got anywhere. I now realise where I was going wrong. Firstly I was not eating enough and second I was overtraining.

Now I bought a book from the people who do Men's Health Magazine. It has a six month routine to follow. Below is an example. I may be wrong but I thought to get bigger you need to do less reps with heaver weights. All the way through the book the routines are all 1 set with 10-15 reps. To do 10 reps on most of them I have to use a lighter weight than I had been using before. Surely I won't get bigger this way? For example:

Superset 1
Dumbell Fly 1 set 10-15 reps
Bench Press 1 set 12-15 reps

Superset 2
Wrist Curl 1 set 12-15 reps
Seated Bicep curl 1set 10-15 reps

Superset 3
Overhead Tricep Extenion 1 set 10-15reps
Lat Pulldown 1 set 10-15 reps

and so on....

Also a mate of mine told me about a method where you do your heaviest weight first and then go lighter with more reps as you work through the set. Is this method any good?

Thanks in advance for your advice.

**plouffe** · 10-12-2004, 07:58 AM

Ehh... Maybe perform this workout like once every few months if you like it. If you want to make gains you need a solid workout routine. Split up your muscle groups, work each muscle group once a week ( besides abs/calfs ).

**DeadBolt** · 10-12-2004, 08:26 AM

I know I wouldn't get any use out of that book except to level my desk out. If it says do that for 6 months they have issues.

I agree with plouffe, you need to hit every muscle once a week with sufficient rest and cals in order to grow. Keep the reps lower and the weights higher.

In regards to the heavy to light...are you refereing to reverse pyramiding...is so then I've done it only for chest and I enjoy it very much. Its a real good change up to a routine and if done properly I feel has great results. Make sure you warm up really good though or else your asking for trouble.

**DeadBolt** · 10-12-2004, 08:28 AM

I know I wouldn't get any use out of that book except to level my desk out. If it says do that for 6 months they have issues.

I agree with plouffe, you need to hit every muscle once a week with sufficient rest and cals in order to grow. Keep the reps lower and the weights higher.

In regards to the heavy to light...are you refereing to reverse pyramiding?...if so then I've done it only for chest and I enjoy it very much. Its a real good change up to a routine and if done properly I feel has great results. Make sure you warm up really good though or else your asking for trouble.

**DeadBolt** · 10-12-2004, 08:29 AM

I know I wouldn't get any use out of that book except to level my desk out. If it says do that for 6 months they have issues.

I agree with plouffe, you need to hit every muscle once a week with sufficient rest and cals in order to grow. Keep the reps lower and the weights higher.

In regards to the heavy to light...I've done it only for chest and I enjoy it very much. Its a real good change up to a routine and if done properly I feel has great results. Make sure you warm up really good though or else your asking for trouble.

**CowPimp** · 10-12-2004, 09:31 AM

Supersets should only be used occasionally. There is no need to incorporate them into every workout.

Look into a more traditional split. Some bodybuilding protocols to consider are the following: Max-OT, HST, HIT, or P/RR/S.

You do not need to workout each muscle once per week. Everyone responds with that when people are looking do design a training routine. More frequent workouts are fine if you balance the volume. There are other benefits to doing full body, upper/lower, or a similar split.

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