Hi, I'm new here and would appreciate good advice on my workout

**Hahzist** · 02-14-2009, 10:12 AM

I've been reading up on these forums for a few weeks now so I've taken in some new advice that I think has helped me improve my workout like doing some pull ups and using different techniques for certain muscle groups. Although I think I might do things a little different than most people here as I rarely lift with my lower body for example. So here is my situation.

I'm 23 and I've been lifting on and off for about 7 years. I started consistantly working out about 3 years ago and I've put on a lot of muscle compared to what I was in highschool (skinny and athletic). Right now I'm 5'11'' and about 200 pounds. This past year I've bought an olympic bench, DB's and I have a few curling bars. I mostly workout at home.

Heres what I do:

Day 1: Bench press (BB or DB) - 5 sets of 8
DB curls - 4 sets of 7-9
Military press (DB) - 4 sets of 8
Take 10 minutes maybe do some abwork
Incline bench - 4 sets of 8 - 10 (BB or DB)
Standard Curl bar or Straight bar curls or pullups - 4 sets of 7-9

Day 2: Jog, eliptical, occasionally do some lower body lifting

Day 3: Rest

I feel like my legs are fine the way they are. I sometimes go through periods where I will work them out but otherwise I try to stay focused on my upperbody. Its more important for me and I dont have a lot of free time to be doing cardio, upper body and lower body. So far this routine has worked for me but I'm not sure if I could be gaining muscle faster or more efficiently by changing some things. Someone told me working out your legs helps your upperbody build muscle as well, but I don't know if I believe that. Also, am I getting enough rest? My body is usually a little sore the day after my lifting, but by day 3 they feel good and ofcourse by day 4 when I do it over again I'm more than ready. I also might as well point out that sometimes I'll do a week or 2 of heavier lifting for strength training, than a few weeks of the 8 -10 rep range and occasionally I will do some endurance training 12 -15 reps.

**ErikW412** · 02-14-2009, 10:33 AM

I dont know as much as a lot of people on here but I do know that working out your entire body is more beneficial for muscle growth than neglecting your legs. Working out produces hormones, the bigger the muscle the more hormones (GH and T) it produces. Since you have big muscles in your legs, working them out will make your upper body grow and heal faster...

Also it wouldnt hurt to throw in some more pulls. You already have 3 pushes with only one pull(...pullups). I would try to incorporate some kind of row in your workouts in addition to pull/chin ups

**Perdido** · 02-14-2009, 03:57 PM

Originally Posted by Hahzist

Someone told me working out your legs helps your upperbody build muscle as well, but I don't know if I believe that.

Someone told you the truth. Neglecting legs is foolish in many ways and jogging is not enough for a leg workout.

The stickies above have lots of good information regarding designing a good training program.

**johnereb** · 02-14-2009, 04:31 PM

Very true. It's amazing how much solid leg work impacts upper body developement, and overall developement for that matter.

The first time I went hard core on leg training my whole body experienced incredible strength and muscular gains. What a rush!

**Gazhole** · 02-14-2009, 05:09 PM

Originally Posted by Hahzist

I dont have a lot of free time to be doing cardio, upper body and lower body.

Then cut out the cardio.

In that set up you have no leg work, and no pulling work for upper body.

You are neglecting about 75% of your entire body by not training those things.

I would read some of the stickied threads on training program design if you're serious about this lifestyle, and want to avoid major muscular imbalances/injury.

**Hahzist** · 02-14-2009, 06:05 PM

Thanks a lot for the advice, I will definitely start working out my legs, which means I'll be going back to the gym since I'm not really set up for that at home. Maybe I'll do some light cardio on my rest day. I'm surprised I never knew this crucial piece of info I feel like I've wasted a lot of time and potential! Oh well thanks again.

Also is it ok if I just use machines for leg workouts? They seem to work well and I've never been much of a fan of squats or cleans or anything involving free weights and lower body. I understand a lot of people like that and maybe its a little better, but can I get away with avoiding it altogether?

**Built** · 02-14-2009, 07:18 PM

You won't see a lot of love for machine work in here.

I'm too old to use machines - I don't want to get injured.

Learn how to do squats and deadlifts. Those two exercises will do more for your whole body than almost anything else.

Hell, if you do nothing but squats, deads, cleans, chins and bench you will get yourself into phenomenal condition. Besides, these compound movements, because they hit movement patterns rather than bodyparts, make for a VERY efficient workout. Imagine the time saving of not having to train individual bodyparts!

**Hahzist** · 02-14-2009, 07:50 PM

Originally Posted by Built

Hell, if you do nothing but squats, deads, cleans, chins and bench you will get yourself into phenomenal condition. Besides, these compound movements, because they hit movement patterns rather than bodyparts, make for a VERY efficient workout. Imagine the time saving of not having to train individual bodyparts!

True

I'm looking at some videos on how to do those right now, thanks a lot.

**Built** · 02-14-2009, 08:02 PM

Here UWLAX Strength Center Video Index

**sendit08** · 02-15-2009, 01:25 AM

Originally Posted by Built

Here UWLAX Strength Center Video Index

Awesome Link.... Damn!!! I am glad I decided to read this thread

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