Thread: I need help with my program

concentrate on you diet.

You say you have read so much on weight training yet your questions are all so basic. What books or magazines have you been researching??

don't worry about training arms. Worry about training your body first.

Read the stickies in the training and diet section 5 times. What are your stats? Height, weight, etc...

My diet is very good. 1200-1300 calories/day, 40% protein, 40% carbs, 10% fat.

Stats: 5'4", 115 lbs, last I checked, my body fat percentage was around 20%. That needs to go down !

are you a guy or a girl??

female. sorry.

And to answer your other question, I have mostly read articles on the internet - tons of them. If my questions seem basic, it is because I have failed to really grasp any kind of consistent advice - there are thousands of workout programs, and everyone seems to disagree on what's effective.

Good question P-funk. I was about to lose my mind until I realized. No8k, what is your age? 20% is normal for a female. 5'4 115 is a good weight. What are you looking for? Just a basic workout routine?

I would start with a total body routine 3 days per week with a day (or two if needed) of rest inbetween each workout.

yea, I agree at 5'4", 115lbs and 20% BF you are defenitly on the healthly side!

I'm 26.

P-Funk - I'm already doing a three day a week workout. My question was about changing my workout - do I need to incorporate more excercises than what I'm already doing? Do I need to do only compound, and stay away from isolation? Is a pyramid most effective? Should I alternate between high weight/low rep and then low weight/high rep every few weeks or so?

Originally Posted by P-funk

concentrate on you diet.

don't worry about training arms. Worry about training your body first.

I like that what you said. I hate the section of bodypart and fatigue it to death... to me thats just overkill.

well, We can't answer that if you don't tell us what you are doing silly.

P-Funk. Actually, it was in my first post, but I can repeat, silly:

I just switched to from 3 sets to 4 sets of bicep curls, concentrated bicep curls, lateral side raises, overhead tricep extension, and standing upright row at 5-6 reps each, all at a higher weight. (previously i was doing 10-15 reps at lower weight)
I have a bad knee, I have found that every kind of leg excercise hurts it. Kind of a bummer.

*I just recently read an article that said that bicep curls are kind of pointless, and that pull ups are much more effective. Is this true?

Sorry, lot's of questions.

yeah, but that is just your arm training (silly). What I was saying was post everythign you do on those three days (exercises, sets, reps, etc....all the variables) and then peopel will help you change things around.

Originally Posted by No8k

*I just recently read an article that said that bicep curls are kind of pointless, and that pull ups are much more effective. Is this true?

Sorry, lot's of questions.

No, curls are effective. Pull ups work bi's as a secondary muscle though.

Originally Posted by ihateschoolmt

Pull ups work bi's as a secondary muscle though.

I would like to witness anyones back fail before biceps on chins or rows, i wouldnt call it a "secondary" muscle group the problem is people brains are polluted with the ideal theory`s that bollox mags (muscle mags) promote

P-Funk, I'm totally confused. Aren't I answering your question? I've told you excercises, sets, reps, etc. Maybe I don't understand what you are asking. Those are the only excercises I do (I have a feeling you're going to tell me it's not enough). Maybe a log would make more sense:

Monday

curls 4 (sets) x 5-6 (reps)
concentrated curles 4 x 5-6
tricep ext. 4 x 5-6
upright row 4 x 5-6
lateral side raises 4 x 5-6

Wednesday - same

Friday - Same

Cardio, six days a week., abs three times week.

oh, i see. i didn;t realize that was all you did. that routine is surely lacking!! you need to defentily work some legs and ditch all the arm work and focus on compound movements like overhead presses, squats, DL, bench press, rows, pull ups...etc..

P-Funk, you're making me sad. Ditch all the arm work ? But...how will I work my arms out? They're not all where I want them to be. Plus, my knee is bad. I tried lunges with weights and my knee felt like it had been crushed in heavy machinery.

All I can say is listen to P-Funk, he is genuinely an awesome guy. Plus there are plenty of others here. Look at P's pictures, he is the man. I can say this, you are only working out your arms, do you want to work on any other part of your body? You want an all around workout, to look your best. You dont want huge arms and a tiny body. That might look a little funny.

Originally Posted by HardTrainer

I would like to witness anyones back fail before biceps on chins or rows, i wouldnt call it a "secondary" muscle group the problem is people brains are polluted with the ideal theory`s that bollox mags (muscle mags) promote

I almost posted this again before I read more carefully... i rarely even feel it in my back unless i do the wide grip

if you can bench press or overhead press at great intensities tell me....wont your triceps be bigger than they need to be? If you can do pull ups and row with higher intensities....will your biceps be as big as they need to be?

I am not saying drop it all together but you need ot change the focus to compound movements which will stimulate growth all over. The body grows as a whole, not in little pieces.

to quote Dr. ken Leistner on training back in the 60s:

We hit the really big muscles and the really big muscles grow. If they grow, we get huge. If we get the little muscles bigger, we ain't a whole lot bigger overall, right?" The understanding of phyisiology, anatomy and the other sciences may have been lacking but the basic premise was correct.

I like that quote.. a good way to look at it is if you are working a larger muscle or a group of muscles with each workout your essentially burning more fat(using more energy) versus if you were to focus on a small section of your arm.. your arms make up a small percentage of your total body, and working out your arms will not help you to lose bodyfat

P-Funk. OK, I get it. Compound movements are the way to go. Any good excercises for bad knees?

RoCK79 - I agree with you, however, I am a LONG way away from heavy HUGE arms.


Thanks guys !

Originally Posted by No8k

P-Funk. OK, I get it. Compound movements are the way to go. Any good excercises for bad knees?

RoCK79 - I agree with you, however, I am a LONG way away from heavy HUGE arms.


Thanks guys !

what exactly hurts your knees? bending them, straightening them? How did you injure them?

closed chain exercises are the way to go for bad knees. steer clear of leg ecx. what is wrong with you knees?? everyone says that have bad knees (LOL). what do you do for cardio? if you truely have bad knees I hope you don't run.

P-Funk, I do run on a treadmill, against better judgement. Running makes me feel very good, so I can't quit it. I honestly have no idea what happened to my knee. After I started working out my legs a few years ago, my left knee started to hurt horribly. I stopped working my legs out and the pain went away. Now I just wear a brace, and go easy on it if it is sore by walking on an incline or doing the elliptical. What is closed chain ?

Also - you told me about compound excercises, but what kind of set/rep combo should I use? What i'm doing now 4 sets of 5-6? Or pyramid?

TriZZle305 - my knees hurt when i use the machines of any kind of at a moderate weight. Also, lunges - no way !!!! They kill me. For the most part i can run, although it gets a little sore sometimes.

yuo should go get that checked out!!

as far as reps and sets go anything from 1-3 sets and 6-12 reps should do you well for now.