![]() |
![]() |
![]() |
|
|||||||
| Photo Gallery | Register | Members List | Videos | Blogs | Search | Today's Posts | Mark Forums Read |
| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
Sponsored by: AtLargeNutrition.com |
![]() |
|
|
LinkBack | Thread Tools | Display Modes |
|
|
#1 |
|
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? |
|
|
|
|
|
#2 |
|
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 |
|
|
|
|
|
|
#3 |
|
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)
|
|
|
|
|
|
|
#4 |
|
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. |
|
|
|
|
|
#5 |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,234
|
|
|
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 |
|
|
|
|
|
|
#6 |
|
My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
|
|
|
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)
|
|
|
|
|
|
|
#7 |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,234
|
I just don't like the SLDl because with the legs straight, I find it puts more pressure on the lower back (especially in those with tight hamstrings). Also, the RDL (basically a SLDL with slightly bent knees) sets up the person for better positioning for a hang clean (preparing for the scoop and double knee bend).
|
|
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 |
|
|
|
|
|
|
#8 |
|
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)
|
|
|
|
|