Need help with my work out

Srt4Miller · 03-10-2006, 01:51 PM

I have been going to the gym now for 3 weeks and i just feel as if my work out is not doing much for me anymore. Just wondering if someone could give me a good work out. I am looking to put on muscle mass i am 178 right now and would like to be up in the 220 range if possible.
Thanks
Miller

rex · 03-10-2006, 02:38 PM

well, all i know is that you need to go to roughly 80 to 90% of the weight you can carry. However, if you are getting bored, or its seems to not do so much. Increase the weight. Only, do it ever so slightly as to not damage yourself. But ill be honest, its an opinion i dont know if there is a more technical way tog o about this.

**P-funk** · 03-10-2006, 05:15 PM

what is your routine exactly?

Srt4Miller · 03-10-2006, 05:35 PM

Monday:
3 x 8-9 bench
3 x 8-9 standing single arm curls
3 x 9-11 squats
3 x 6-7 in cline bench
3 x 8-9 bar culrs
3 x 30-35 abs feet throw down (with a friend)
3 x 30-35 sit up with a ball

Tues:
3 x 8-9 sholder press
3x 8-9 over the head triceps
3 x 12-14 cafe presses
3 x 8-9 chin ups
3 x 8-9 pull down triceps
3 x 30-35 abs feet throw down (with a friend)
3 x 30-35 sit up with a ball

Weds:
Run 3 - 4 1/2 miles
3 x 30-35 abs feet throw down (with a friend)
3 x 30-35 sit up with a ball

Thurs:
OFF

Fri (mondays work out)
Sat(tues work out)
Sunday ( weds work out)

That has been my work out for the last 3 weeks. I dont know if its a good one or not.

**P-funk** · 03-10-2006, 05:38 PM

I would read the stickies at the top of the page here. That work out needs a lot of work...no wonder why you aren't satisfied with your results.

Srt4Miller · 03-10-2006, 05:54 PM

Thanks!!! yeah i just read the link: : Power/Rep Range/Shock: The basics...

Maybe i missed something or it just me being new with lifting, but what is and example of Power work out like reps same with Rep range, and Shock. So pretty much what do those all mean??

**P-funk** · 03-10-2006, 05:56 PM

Quote:

Originally Posted by Srt4Miller

Thanks!!! yeah i just read the link: : Power/Rep Range/Shock: The basics...

Maybe i missed something or it just me being new with lifting, but what is and example of Power work out like reps same with Rep range, and Shock. So pretty much what do those all mean??

he has the workout template up there, doesn't he?

Also be sure to read cowpimps hreads on periodization and my training 101 thread for more information.

Mags · 03-12-2006, 11:09 AM

3 weeks and you think it isn't working anymore? 3 weeks isn't really a long enough time to see if you get any results or not. I understand looking at it why you don't 'feel' it when your exercising. It does need some sorting. Stick to your new routine for awhile to reap the full benefits. Check out Cowpimp and P-funks stuff, thats helpful stuff.

Srt4Miller · 03-12-2006, 07:18 PM

Yeah thanks for the info. I have a new work out and i start tomorrow! Thanks for your help!!!

03-10-2006, 01:51 PM	#1
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37	Need help with my work out BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I have been going to the gym now for 3 weeks and i just feel as if my work out is not doing much for me anymore. Just wondering if someone could give me a good work out. I am looking to put on muscle mass i am 178 right now and would like to be up in the 220 range if possible. Thanks Miller
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37

03-10-2006, 02:38 PM	#2
rex Registered User Join Date: Oct 2005 Posts: 90	well, all i know is that you need to go to roughly 80 to 90% of the weight you can carry. However, if you are getting bored, or its seems to not do so much. Increase the weight. Only, do it ever so slightly as to not damage yourself. But ill be honest, its an opinion i dont know if there is a more technical way tog o about this.
rex Registered User Join Date: Oct 2005 Posts: 90	If you even dream about beating me- you better wake up come to me and apologise.

03-10-2006, 05:15 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	what is your routine exactly?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-10-2006, 05:35 PM	#4
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37	Monday: 3 x 8-9 bench 3 x 8-9 standing single arm curls 3 x 9-11 squats 3 x 6-7 in cline bench 3 x 8-9 bar culrs 3 x 30-35 abs feet throw down (with a friend) 3 x 30-35 sit up with a ball Tues: 3 x 8-9 sholder press 3x 8-9 over the head triceps 3 x 12-14 cafe presses 3 x 8-9 chin ups 3 x 8-9 pull down triceps 3 x 30-35 abs feet throw down (with a friend) 3 x 30-35 sit up with a ball Weds: Run 3 - 4 1/2 miles 3 x 30-35 abs feet throw down (with a friend) 3 x 30-35 sit up with a ball Thurs: OFF Fri (mondays work out) Sat(tues work out) Sunday ( weds work out) That has been my work out for the last 3 weeks. I dont know if its a good one or not.
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37

03-10-2006, 05:38 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	I would read the stickies at the top of the page here. That work out needs a lot of work...no wonder why you aren't satisfied with your results.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-10-2006, 05:54 PM	#6
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37	Thanks!!! yeah i just read the link: : Power/Rep Range/Shock: The basics... Maybe i missed something or it just me being new with lifting, but what is and example of Power work out like reps same with Rep range, and Shock. So pretty much what do those all mean??
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37

03-12-2006, 11:09 AM	#8
Mags We ate the toys eddie! Join Date: Oct 2004 Location: East London, UK Posts: 884 Photos: 8	3 weeks and you think it isn't working anymore? 3 weeks isn't really a long enough time to see if you get any results or not. I understand looking at it why you don't 'feel' it when your exercising. It does need some sorting. Stick to your new routine for awhile to reap the full benefits. Check out Cowpimp and P-funks stuff, thats helpful stuff.
	BUILD IT, AND THEY WILL COME. THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY. DO OR DO NOT - THERE IS NO TRY.

03-12-2006, 07:18 PM	#9
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37	Yeah thanks for the info. I have a new work out and i start tomorrow! Thanks for your help!!!
Srt4Miller Registered User Join Date: Mar 2006 Posts: 37

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