Thread: routine questions

you want to do all that in one day?

That program is pretty crappy. you have no hip dominant exercises and you have almost no pulling movements.

Read the training 101 stickie at the top of the page.

Originally Posted by EricCamper

Just getting back into things again....and I had a couple of questions for the experts.....

Since I am getting back into things.....I am going to take it a little slower at first.....I was thinking of doing a 3 day a week thing.....and hitting the weights heavy and doing the following....

Bench Press Flat
Bench Press Incline
Barbell Bicep Curls
Squats
Leg Extensions
Dips
Standing Calf Raises
Dumbbell Pullovers
Barbell Overhead Shoulder Press
Seated Rows
Tricep Extensions
Pullups
Abs

Now....I am on a tight schedule and have time at lunch and after work.....and I do not want to do anything half ass......so....my question....

If I stick with this TYPE of workout......Can I do some of it at lunch and then the rest after work? I understand that if I do chest....then I should do it all at once....I think.....

Or.....Should I try and bust out a 4 day a week workout and hit ONE body part a day.....Chest..Arms...Legs....etc...

Thanx for any help in advance and I look forward to chatting again....

Thanx

Eric

First of all what is your goal? Mass or maximum strength, that will determine what type of workout you should be doing. volume for mass and intensity for strength. And if you want both meet somewhere in the midde.

See....that's why I post here....Get the facts.....I would say that a little both would be my primary goal....cut abs...or at least get rid of the flab....DEFINITION...that's what I want.....My one rep max is 165 and I weigh 170...I would like to hit 225 by end of summer on my bench and by Xmas gain some weight.....But I not sure what is realistic....Could I weigh 200...etc..etc.....I shall check out the training 101 and try and get a routine....Thanx all

If you want definition, then putting on weight will probably not happen. To get defined you'll have to lift to gain/maintain lean muscle mass and also to shed body fat. That'll get rid of your belly and bring up body definition. Diet is a HUGE part of it too. Eat less calories than you use up and you'll lose weight, consume more than you use up and you'll put on weight. Simple. To Bulk, add more calories, to cut reduce calories (all calories must be close to 'clean' calories as possible consisting of carbs, proteins and good fats). Its hard to think that you're strength will rapidly increase if you dieting too. Lifters tend to be at their strongest when fully fuelled bulking. For what you want it would be best to do cardio and weights with higher reps to shed the body fat/weight you desire. When you have your slimmer base etc then start upping the good calories and train heavier/properly and although you'll add abit of fat, hopefully your body will regulate itself and start putting on muscle over fat. However, if you change your diet, run, lift etc you may find that you weigh pretty much the same, yet you look alot different. This can be where you've added alittle muscle mass and burnt off the alittle of the fat. As a rule of thumb you can't get alot bigger whilst trying to cut up. If you can only train so many times a week, stick to basic movements like bench, deadlifts, squats etc till you either get more time or want to expand your workouts. Good Luck