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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: May 2008
Location: New Jersey
Posts: 2
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Help with Workout Plan effectiveness
Hey all,
I am completly new to weight training but have been doing some research. Based on what I've done, I have devised a plan for myself and I was wondering if I could get some pointers on whether or not it will be effective or not. I was told by some people to do the 5x5 method, but I'm not looking to get huge, and have a very bad lower back. I'm just looking to tone up and look good, not like a body builder or anything. I've build my routine around the Breakdown method and am wondering if it will be effective or if it sounds safe. Here it goes: Sunday: (30 minute brisk walk prior to lifting) 3 sets each of the below exercises: Set 1: 8-12 reps at X weight Set 2: 6-10 reps at X - 25% weight Set 3: 6-10 reps at X - 50% weight Upper body: Dumbell Flys Dumbell Press Front Dumbell Press Push-ups (3 sets of Y w/ 60s rest in between each) Shoulders: Front Raise Side Raise Alternating Front Raise/press Reverse Fly Arms: Dumbell Curls (traditional) Dumbell Curls (ski pole style) Barbell Curls Twenty Ones French Press Kick Backs Behind head Press 8 Minutes of Abdominal: 45 Seconds crunch 45 seconds Oblique Crunch R 45 Seconds Oblique Crunch L 45 Seconds toe touches 45 Seconds right crunch 45 seconds left crunch 45 Seconds Push Throughs 45 Seconds leg ups 45 Seconds alternating curls 15 Seconds Crunch Monday: 30 minutes of cardio via Brisk walk / Spurts of sprinting Tuesday: 30 minutes of cardio via Brisk walk / Spurts of sprinting Lifting routine Wednesday: 30 minutes of cardio via Brisk walk / Spurts of sprinting Thursday: 30 minutes cardio brisk walk / spurts of sprinting Lifting routine Friday: Rest Saturday: Rest Does this sound like a good and effective plan? Also, if my muscles are still sore to any extent on the next scheduled day that I am to lift, should I skip, or is 24-26 hours enough rest even if I'm still sore afterwards? Should I do 30 minutes of walking every day even if my leg muscles are sore? Thanks, Dean |
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#2 | |||||
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Bioidentical Bodybuilder
Moderator
Join Date: Mar 2008
Location: .
Posts: 2,513
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Quote:
![]() Seriously, even if you wanted to, getting huge is a very deliberate effort, and it does NOT happen by itself. You really, REALLY have to… eat. Size comes from food, not training. The training just tells the food where to go. Quote:
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Read the stickies, read my blog, learn to squat, deadlift, chin… and work on your diet, k? |
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#3 |
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is mad dope.
Join Date: Apr 2008
Location: lonestar, bitch.
Posts: 429
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On your abdominal plan, i would not focus on that really at all. You will gain solid abs by what you eat and how well your diet is. Crunches and all that R oblique stuff should be the last thing you do to work abs. For defined, solid abs, diet is the main key. and read up on builts blog, she also has others for dieting info and whatnot, very helpful.
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#4 |
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Registered User
Join Date: May 2008
Location: New Jersey
Posts: 2
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Yeah the problem with Deadlift and Squats is that I have a bad lower back.
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#5 |
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Bioidentical Bodybuilder
Moderator
Join Date: Mar 2008
Location: .
Posts: 2,513
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#6 |
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Registered User
Join Date: May 2008
Location: Jersey
Posts: 4
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Quote:
Originally Posted by Dean View Post The reason why I have a bad lower back that never gets strong is that I don't do movements that build it up, like squats and deadlifts. While this isn't the case for every bad back, it definitely was the problem with mine. |
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