need help&advice whit my training

chris00sex · 06-21-2002, 12:18 PM

Hi , my name is chris and ive been working out for over a year and half in force (rep of 8) and now i wonder if i should train in Endurance?
i took about 20pounds of muscles whitout creatines or any products

right now im working out 4x/week , i does every muscle twice
exept legs (i workout at home and i dont have anything for legs)
day 1 day2
pect back
3 exercis of 3x12 3exercis of 3x12

biceps triceps
3exercis of 3x12 3exercis of 3x12

arms shoulder
2exercis of 3x12 2exercis of 3x12

it takes me about 2h30 to 3h15 per day

So any advice on my training , should i change a couples of thing?
plz help me

Scotty the Body · 06-21-2002, 12:29 PM

Yes, you need to make some big changes!!!
First off, the 4 day a week thing is fine but I would only do each muscle ONCE per week, my guess is you probably made some good progress over the first year but things have come to a hault, why, because your overtraining and not giving your muscles a chance to fully recover before working them again.

I would use a routine something like:
Monday - Chest / shoulders
Tuesday - Legs (you can do legs at home to!)
Thursday - Bi's / Tri's
Friday - Back / traps

Abs can be done up to 2 times a week if you want to work on them, you MUST do legs if you want your body to continue to grow. I would still keep your reps around 6-8, you could do a two week routine where your do 6-8 one week and 10-12 the next.

Scotty the Body · 06-21-2002, 12:32 PM

BTW, Welcome to IM!!

chris00sex · 06-21-2002, 12:42 PM

Thanks scott!

and how many Exercises should i do per body parts?
4 per muscle ?

Scotty the Body · 06-21-2002, 12:48 PM

3-4 for large like back and legs, 2-3 for small like arms and shoulders. Your workouts shouldn't last much past an hour, I know it'll be hard to get use to but you'll find that your lifting more weight cause your not trying to save some energy for those 2 hour + hour workouts.

chris00sex · 06-21-2002, 01:00 PM

but i wonder how i can make legs at home
all i have is a benchpress,crossover,barbels,dumbells

Scotty the Body · 06-21-2002, 01:26 PM

DB lunges

DB squats

Step Ups

Stiff leg deads BB or DB (hams)

Just a few, if you could get a cheap rack for doing squats, there isn't much you couldn't do.

06-21-2002, 12:18 PM	#1
chris00sex Registered User Join Date: Jun 2002 Location: quebec,canada Posts: 3	need help&advice whit my training Hi , my name is chris and ive been working out for over a year and half in force (rep of 8) and now i wonder if i should train in Endurance? i took about 20pounds of muscles whitout creatines or any products right now im working out 4x/week , i does every muscle twice exept legs (i workout at home and i dont have anything for legs) day 1 day2 pect back 3 exercis of 3x12 3exercis of 3x12 biceps triceps 3exercis of 3x12 3exercis of 3x12 arms shoulder 2exercis of 3x12 2exercis of 3x12 it takes me about 2h30 to 3h15 per day So any advice on my training , should i change a couples of thing? plz help me

06-21-2002, 12:29 PM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Yes, you need to make some big changes!!! First off, the 4 day a week thing is fine but I would only do each muscle ONCE per week, my guess is you probably made some good progress over the first year but things have come to a hault, why, because your overtraining and not giving your muscles a chance to fully recover before working them again. I would use a routine something like: Monday - Chest / shoulders Tuesday - Legs (you can do legs at home to!) Thursday - Bi's / Tri's Friday - Back / traps Abs can be done up to 2 times a week if you want to work on them, you MUST do legs if you want your body to continue to grow. I would still keep your reps around 6-8, you could do a two week routine where your do 6-8 one week and 10-12 the next.
	Cool

06-21-2002, 12:32 PM	#3
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	BTW, Welcome to IM!!
	Cool

06-21-2002, 12:48 PM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	3-4 for large like back and legs, 2-3 for small like arms and shoulders. Your workouts shouldn't last much past an hour, I know it'll be hard to get use to but you'll find that your lifting more weight cause your not trying to save some energy for those 2 hour + hour workouts.
	Cool

06-21-2002, 01:26 PM	#7
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	DB lunges DB squats Step Ups Stiff leg deads BB or DB (hams) Just a few, if you could get a cheap rack for doing squats, there isn't much you couldn't do.
	Cool

06-21-2002, 12:42 PM	#4
chris00sex Registered User Join Date: Jun 2002 Location: quebec,canada Posts: 3	Thanks scott! and how many Exercises should i do per body parts? 4 per muscle ?

06-21-2002, 01:00 PM	#6
chris00sex Registered User Join Date: Jun 2002 Location: quebec,canada Posts: 3	but i wonder how i can make legs at home all i have is a benchpress,crossover,barbels,dumbells

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