Thread: BFFM Beginner Weight training question

post your whole workout routine.

3 sets of each:
Quads: 2 45lb DB squats (12 each set)
Chest: 45lb DB using big air ball for bench (3 sets, set1: 9 reps set2: 6 reps set3: 6 reps)
Back: Bent over DB rows (25lb 12 reps each set)
Shoulders: Sitting DB press (10 lb dbs set1: 12 reps set2: 14 reps set3: 9 reps)
Biceps: standing db curl 3 sets (self explanitory)
abs: 3 sets of 24 rep full crunches on workout ball
calves: standing calf raises with 2 25lb dbs
tricepts: standing triext.
forearms: couldnt find diagrams for an effective workout so i'm holding off oon this muscle.

That is right from the BFFM program full body workout.
Those are my marching orders (with progressive resistance obviously) for the next 3 months 3 times a week..
But should i continue to workout today even though my muslces are sore from the previous workout?

J

to me that workout sucks but i'm not that good w/fullbody workouts . wait till someone else replies haha.

That beginner workout is right out of the BFFM book. but thanks for your reply man.
j

thats hawt

Just a few simple questions...

What's your weight/ height. What are your training goals: lose weight, gain weight, general conditioning, sports etc. What equipment do you have access to: Do you workout in a gym or at home?

Weight: 194 Height: 6ft Training goals are to loose 8 lbs of fat in 1 month (as of this monday) and slightly grow the muscle I have.
The closest Gym is about 20 miles away and out of my way from home to my office. So I have a minimalistic home gym. A fitness ball (used as a bench when i'm doing chest, and whatever else i need to sit/lay down for) 3 sets of DB's 1 set of 10 lbs, 1set of 25 lbs, 1 set of 45 lbs.

i suggest go to that gym

I'm following a plan outlined by someone who's been body building longer than you've been alive While I appriciate your enthusiastic responses and your helpfull suggestions... its just not within my time budget to spend another hour a day in transit to workout at a Gym. When i become more serious about body building and the seeds i've planted have taken root and the results of new behavior are manifested in my body, I'll invest more into this goal. Until then, I have enough equipment to work groups outlined in the plan.

My question.... is purly this... My muscles are still sore from mondays weight lifting, (not to bad just uncomfortable) should i do the same workout tonight?
Thanks guys!
J

yeah go ahead and workout soon enough you'll get over the soreness

I am not an expert but i have always tried to allow at least 2 days of rest between trainings on the same muscle groups. If you do biceps on monday, don't touch em again till thursday at the soonest.

Just a suggestion, switch to a push/pull/legs type of workout.

i agree with Matt. try a push/pull/legs routine and focus on compound movements.

I wanted to avoid working out on the weekends. oh well. Looks like

(MON) TUE WED (THUR) FRI SAT (SUN) MON TUES (WED) THURS FRI (SAT) SUN MON (TUES) WED THURS (FRI) SAT SUN <Start again>

oh well, Its only for a couple months :/
I'll look into the routine change suggestion too... thanks guys you kick ass!

j

during football season i do a push/leg/pull routine. we practice tuesdays and thursdays so it only gives me three days to train. plus, i look forward to bench on mondays and then biceps on fridays. i never look forward to squats

Originally Posted by motiv8ed

I wanted to avoid working out on the weekends. oh well. Looks like

(MON) TUE WED (THUR) FRI SAT (SUN) MON TUES (WED) THURS FRI (SAT) SUN MON (TUES) WED THURS (FRI) SAT SUN <Start again>

oh well, Its only for a couple months :/
I'll look into the routine change suggestion too... thanks guys you kick ass!

j

push/legs/pull would be mon,wed,and friday.

I Always stick with a set plan for 45 days at a time. then change/adjust. The full body workout was decided and written into the plan. I'll look into changing it if the full-body doesnt give desired results..
thanks guys!

Key to success in any area of life... follow your fucking plan! Adjust during pre-defined adjustable times not at or on a whim.

j

Well, if your stuck on not going to a gym you could just buy a pull-up/chin-up bar and maybe an ab wheel (don't laugh they rule) and a skipping rope and do a combination of DB exercises and bodyweight movements as part of a
3 day full-body program.
Just some ideas
Workout A
Step-ups
Bulgarian squats
one arm overhead press
one-arm rows
pull-ups
rollouts (start on your knees if you can't do them from a standing position)

Workout B
Lunges
RDL's (romanian deadlifts) one-legged if your weights are too light
Singe leg calf raises (off a block holding the heaviest DB you have)
Some type of push up (regular, feet raised, hindu, narrow, whatever) and or
DB Bench press using your ball as a bench
Renigade rows
(cg) close grip chin ups
Hanging leg raises (haning from your bar)
Workout C
ATG (ass to ground) front squats (holding your DB's on your shoulders)
Dips
DB rows
pull-ups
calf raises
rollouts hands on ground roll your feet out on your ball

you could also think about adding to your supplement intake some L-Glutamine. It is a 100% natural and safe supplement. It is used mainly for recovery. It can help you recover faster. That way you can train again sooner.
Also, L-Glutamine can also help maintain a positive Nitrogen balance which is very healthy for your body.

I say train through the soreness. If it's really bad and you don't feel comfortable working out, then start out lifting only twice a week for the first 2-3 weeks until the soreness becomes more bearable. Once it does, jump up to 3 days a week.

I frequently train while sore and it doesn't seem to affect me in the least. Studies seem to support this empirical evidence as well. That is, you can continue training while sore within 48-72 hours of a workout without recovery being impeded.

Thanks CP You rock!

J