Am I just slow? Or to many exercises?

colos99 · 12-19-2006, 10:13 PM

So I do a full body workout 3x a week and do Cardio 3x a week

Mon Wed Fri Is weights and Tue Thurs Sat is Cardio, Sun I rest.

My Weight lifting routine always takes me 70-80 Minutes not inlucding my warmpup or stretching. I have heard that any more then 60 minutes of weight lifitng is counterproductive.

Am I just slow or am I doing to many exercises?

I wait 60 seconds between sets and about 2 minutes between exercises.

Ultimately I want to become bigger and defined but 1st I need to lose some bodyfat

Here is my current routine

Chest:

Flat Dumbell Bench Press 3 sets of 12
Incline Dumbell Pec fly 3 sets of 12

Back:

Bent Over Barbell Row 3 sets of 12

Shoulders:

Dumbell Lateral Raise 3 sets of 12
Dumbell Shoulder Press 3 sets of 12

Triceps:

SkullCrushers 3 sets of 12
Dips 3 Sets of 12

Biceps:

Dumbell Bicep Curls 3 sets of 12
Preacher Curl 3 sets of 12

Legs:

Squats 3 sets of 12

I am incresing the weights on each set I do for example on the Dumbell Chest Press My first set will be at 60, my 2nd will be at 65 and my 3rd will be 70. Is this ok?

My last set on most of these exercises doesn't quite hit 12 reps most are around the 8-10 range and then I fail.

Anyways do i need to shorten up my routine or just move faster? or am I ok doing what i am doing?

**P-funk** · 12-19-2006, 10:16 PM

don't think body parts...think movements and push and pull.

like this:

day 1
millitary press (vertical)
squat
chin up (vertical)
RDL
bicep curl

day2
bench press (horizontal)
deadlift
1-arm DB row (horizontal)
walking lunge
tricep pressdown

make sense?

KarlW · 12-20-2006, 01:11 AM

You need to do a few things.

You need a routine consisting mostly of compound movements, so dump the Pec Flys, Lateral raises, preacher curls etc (at least not 3 x a week).

For total body 2 or 3 x a week I would change it up a bit from workout to workout, like P has suggested.

Your workout takes too long because you have too many sets of uneccessary exercises, as mentioned above. 3 sets oughta be your max and that's only for the big ones (squat, deadlift etc) with 1 or at most 2 sets for those less necessary exercises, when and if you even do them.

Hey P, what's RDL, Romanians?

danchubbz · 12-20-2006, 04:48 AM

If I were u I would have 3 different full body routines in the week instead of just doing the same old one over and over again.

When designing this do 1 exercise of chest, back shoulders and legs of 4 sets each and 2 sets on biceps and triceps as they will be stimulated with the bigger movements.

Also vary your rep numbers.

An example of one session would be:

1. Flat BB press x 4
2. BO BB rows x 4
3. DB Shoulder Press x 4
4. Squats x 4
5. BB Curls x 2
6. Skull Crushers x 2

If u think there's too much volume knock down the main exercises too 3 sets each.

**P-funk** · 12-20-2006, 07:34 AM

Quote:

Originally Posted by KarlW

Hey P, what's RDL, Romanians?

yup.

KarlW · 12-20-2006, 08:30 AM

Quote:

Originally Posted by P-funk

yup.

12-19-2006, 10:13 PM	#1
colos99 Registered User Join Date: Jan 2006 Posts: 23	Am I just slow? Or to many exercises? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com So I do a full body workout 3x a week and do Cardio 3x a week Mon Wed Fri Is weights and Tue Thurs Sat is Cardio, Sun I rest. My Weight lifting routine always takes me 70-80 Minutes not inlucding my warmpup or stretching. I have heard that any more then 60 minutes of weight lifitng is counterproductive. Am I just slow or am I doing to many exercises? I wait 60 seconds between sets and about 2 minutes between exercises. Ultimately I want to become bigger and defined but 1st I need to lose some bodyfat Here is my current routine Chest: Flat Dumbell Bench Press 3 sets of 12 Incline Dumbell Pec fly 3 sets of 12 Back: Bent Over Barbell Row 3 sets of 12 Shoulders: Dumbell Lateral Raise 3 sets of 12 Dumbell Shoulder Press 3 sets of 12 Triceps: SkullCrushers 3 sets of 12 Dips 3 Sets of 12 Biceps: Dumbell Bicep Curls 3 sets of 12 Preacher Curl 3 sets of 12 Legs: Squats 3 sets of 12 I am incresing the weights on each set I do for example on the Dumbell Chest Press My first set will be at 60, my 2nd will be at 65 and my 3rd will be 70. Is this ok? My last set on most of these exercises doesn't quite hit 12 reps most are around the 8-10 range and then I fail. Anyways do i need to shorten up my routine or just move faster? or am I ok doing what i am doing?
colos99 Registered User Join Date: Jan 2006 Posts: 23

12-19-2006, 10:16 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	don't think body parts...think movements and push and pull. like this: day 1 millitary press (vertical) squat chin up (vertical) RDL bicep curl day2 bench press (horizontal) deadlift 1-arm DB row (horizontal) walking lunge tricep pressdown make sense?
	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

12-20-2006, 01:11 AM	#3
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	You need to do a few things. You need a routine consisting mostly of compound movements, so dump the Pec Flys, Lateral raises, preacher curls etc (at least not 3 x a week). For total body 2 or 3 x a week I would change it up a bit from workout to workout, like P has suggested. Your workout takes too long because you have too many sets of uneccessary exercises, as mentioned above. 3 sets oughta be your max and that's only for the big ones (squat, deadlift etc) with 1 or at most 2 sets for those less necessary exercises, when and if you even do them. Hey P, what's RDL, Romanians?
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

12-20-2006, 04:48 AM	#4
danchubbz Registered User Join Date: Aug 2006 Posts: 287	If I were u I would have 3 different full body routines in the week instead of just doing the same old one over and over again. When designing this do 1 exercise of chest, back shoulders and legs of 4 sets each and 2 sets on biceps and triceps as they will be stimulated with the bigger movements. Also vary your rep numbers. An example of one session would be: 1. Flat BB press x 4 2. BO BB rows x 4 3. DB Shoulder Press x 4 4. Squats x 4 5. BB Curls x 2 6. Skull Crushers x 2 If u think there's too much volume knock down the main exercises too 3 sets each.
danchubbz Registered User Join Date: Aug 2006 Posts: 287

12-20-2006, 08:45 AM	#8
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Ahhh.....what I've always called "Stiff Legged Deadlifts" (stiff, but not straight), and have usually done in most programs I follow. Was getting confused with Sumo's.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

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