Advice appreciated for keen Kittykat..

[KittyKat]

Hi I was wondering if one of you clever guys/girls could help me again in my quest for more information on my new found passion of weight training!!??

I am currently following a three way split and I have had some excellent replies regarding mixing the splits up to keep my body guessing

However, now Im getting more serious I would like to know what exercises I should do for each split and how many for each muscle?

I have been spending half an hour on each split (give or take 10 mins) and I don't feel as though Im doing enough....or the right exercises in sequence....Im also confused as to what machines to use for what and wether free weights are better for some exercises??

Questions....Questions.....I just want to learn Im really keen to get it right

Any advice would be appreciated

Thanks to everyone who has replied to my previous messages...great advice

I have a fair idea of what to do for some exercices by name....and some i'm not sure of yet....I look around my gym in confusion as to what machine to use for what somedays....!!

Heeeeeeeellllllllllpppppppppppp

Kittykat! (pain in arse asking basic questions again!!)

 

[gwcaton]

Post what you are doing now and I am sure someone can give you the help you desire

 

[ihateschoolmt]

Im also confused as to what machines to use for what and wether free weights are better for some exercises??

Free weights are better.

 

[KittyKat]

Hmmm...well im doing

Monday
Chest-Flat bench press x3
Pec deck flye incline x3

Back-Lat pull down
-seated Row

Lower back-back extension



Wednesday
shoulders-Lateral raise x3

Chest-Shoulder press x3

Bi's-Barbell Curl x3
concentration curl x3

Tri's- Push down(machine)x3
-kickback x3


Friday
Legs-Squat x3
Deadlift x3

Quads-Lunge x3

Hams-Seated leg curl x3

Calves-standing calf raise x3

Abs-swiss ball crunch x3
side oblique crunch x3
reverse crunch x3


If anyone has any better exercises or ideas then let me know, especially upper body...I dont know if im doing enough or the right exercises


Thamks...really appreciate help!!

 

[KarlW]

Im also confused as to what machines to use for what

This is best understood if you realise that most machines are only trying to mimic what you can do with free weights. So, don't worry about what machine does what, learn the movements with free weights, gaining an understanding of body parts and muscle groups, then transfer that knowledge to the machines.

eg for Chest you can do

1. bench press
2. dumbbell flyes

which transfers on machines to:

1. Chest press
2. Pec Dec/Chest flye/Cable crossover

 

[KittyKat]

Thanks.....i'll stick with the free types xx

 

[KarlW]

Hmmm...well im doing

Monday
Chest-Flat bench press x3
Pec deck flye incline x3

Back-Lat pull down
-seated Row

Lower back-back extension



Wednesday
shoulders-Lateral raise x3

Chest-Shoulder press x3

Bi's-Barbell Curl x3
concentration curl x3

Tri's- Push down(machine)x3
-kickback x3


Friday
Legs-Squat x3
Deadlift x3

Quads-Lunge x3

Hams-Seated leg curl x3

Calves-standing calf raise x3

Abs-swiss ball crunch x3
side oblique crunch x3
reverse crunch x3


If anyone has any better exercises or ideas then let me know, especially upper body...I dont know if im doing enough or the right exercises


Thamks...really appreciate help!!

OK, so Monday you have chest and back, Tuesday shoulders and arms and Friday legs..........thats cool.

Firstly, I assume your goal is to lose bodyfat, tone the muscles etc etc the normal stuff? Or are you looking to become huge or something?

Anyway, your Monday workout looks OK. As for Wednesday, what is

Chest-Shoulder press x3

Is that just shoulder press on a machine?

Otherwise it looks OK.

As for Friday, I think that's too much, if you want to do 9 sets for abs then you would do better lowering the volume on the legs. I would drop the deadlifts, do them on Monday occasionally. Do just 1 set lunges. Incorporate Stiff leg deadlifts 2 sets, and do just 1 lleg curl, OR lower the number of sets for abs.

So maybe:

Squats x 3
Lunges x 1
Stiff leg deadlifts x 2
leg curl x 1
Calf raise x 3
Abs........

 

[KittyKat]

Thanks KarlW.......great advice

Yes thats my goal (original or what!)

Erm shoulder press machine...you push it up and down lying on your back...is that rubbish??

Will change the legs to what you recommend....thank you!!!


xx

 

[KarlW]

Erm shoulder press machine...you push it up and down lying on your back...is that rubbish??

Isn't that more of a bench/chest press machine?
Works the shoulders sure, but strictly speaking a shoulder press is pressing parallel with your torso not perpendicular to it.

 

[KittyKat]

Your right it is. so I resorted to doing dumbell lifts above my head instead for shoulders...is that better??

 

[KarlW]

Your right it is. so I resorted to doing dumbell lifts above my head instead for shoulders...is that better??

The shoulder press machine (ie sitting or standing and pressing above your head) is fine, as are dumbell presses. Just don't be doing a bench press movement thinking your targeting shoulders, that's all.

 

[KittyKat]

I got it now Karl....see what you mean....Im still learning whats right so sorry for being abit slow....advice appreciated

 

[WilliamB]

The shoulder press machine (ie sitting or standing and pressing above your head) is fine, as are dumbell presses. Just don't be doing a bench press movement thinking your targeting shoulders, that's all.

When you do bench you work your shoulders quite a bit. I dont even think about doing shoulder press after a heavy day of bench, unless I want the weight to fall on the ground.

Also KittyKat you said on Wedensdays you do shoulder press for a chest workout. Shoulder press does not work the chest. Shoulder press works the shoulders, and IMO is a bit overrated. You should try some incline bench if you want to work the shoulders and chest at the same time. I love incline press.

 

[KittyKat]

I have revised my plan....It now includes what you said about incline...

If you want to type me a good routine (including what exercises, reps and sets) i'd be eternally grateful.

I know I had a great reply above regarding a good way of changing my three way split but a proper programme would be great.

I kinda got mine from a crap book....and watched boyfriend abit


Lots of Love

K Kat xx Loving the weights

 

[KarlW]

Post your revised routine.

 

[KittyKat]

My routine for critique please

Here is what I'm doing now then-

Monday

Back-Lat pull down
Front row pulls

Lower Back-Back extensions

Bi's-Barbell curls
-Hammer curls

Back of shoulders-reverse pec dec fly (machine)


Wednesday

Chest-Flat press barbell
-Incline Press
-Flat fly
-Incline fly

Tri's-Push down (machine)

Front Shoulders-Dumbell lateral raises

ABS-Crunch-
-Reverse crunch


Friday

Legs- Leg press or Squat
-Deadlift

Quads-Front lunge

Quads-Leg Extension

Hams- Lying leg curl

Calves- Standing calf raise



I do about 3x sets for each exercise, starting with a lower weight and working up.

Is there a better way....I see some people decreasing there reps with every set that they go with a higher weight. Is that better??

Any advice would be good....just tear my routine apart!!!

XXXXXX

Abs-Oblique crunch
-Hanging leg raise.

 

[KarlW]

I do about 3x sets for each exercise, starting with a lower weight and working up.

Is there a better way....I see some people decreasing there reps with every set that they go with a higher weight. Is that better??

Any advice would be good....just tear my routine apart!!!

As for the rouitne itself it is better, though by "deadlifts" on leg day do you mean Stiff Leg Deadlifts?. If you want to do regular deadlifts better to put them on back day. Personally, I wouldn't do 3 sets of everything. I would keep your bicep curls, chest flys, lunges and leg extensions to 1 or 2 sets. Your exercises like squats, rows, and bench press are where your focus (read more sets) should be. Hey, it's up to you. Also, why start with a low weight and increase? Are you talking about warmup sets? People only usually do this if they are decreasing the reps as they go (because they can't achieve the same number of reps with the higher weight).

For now at least, just warm up adequately, by doing a couple of lighter sets on the main exercises for that day (eg squats). Then pile on your weight and do your first set, then ONLY if you easily achieve your intended number of reps increase the weight, otherwise leave it. I say this not as the best way to do it, (even though I personally think it is) but the most simple for now. There are other ways but you can discover those later.

 

[KittyKat]

Thats great, thanks Im getting wiser

No I was doing bent deadlifts...should I be doing straight ones instead??
I am confused as I thought they were for your legs mostly so did them on lowerbody day.

I shall just do one weight now and continue with the sets, wil also cut down the sets on the exercises you mentioned. Is it better to do descending sets or just stick to what I'm doing now?

Thanks again Karl.

Sure I'll find more questions to ask you!!

K Kat x

 

[KarlW]

Here's what I'd do:


Do regular deadlifts on back day as well as what you've already got, but you'll only need 1 or 2 sets of back extensions (which btw are called hyperextensions). Then do Stiff leg deadlifts on leg day, and then you'll only need 1 or 2 sets of leg curls. The Stiff leg deads will take care of your hamstrings pretty well. Do a Google thingy for correct form on both types of deadlifts.

Regular deads are an all body exercise (OK maybe not chest), but if there was only 1 exercise I could ever do it would be those. To keep your form good it can help to think of them as a lower body exercise, as in lifting with your legs, but really you are, or should be, putting your back into it, so the regular deadlift is primarily a back exercise, not to be confused with Stiff Leg deadlifts which are primarily a hamstring exercise, that also work the lower back. In fact, if you wanted you could just do Stiff Leg deadlifts (on leg day) and not bother with regular deadlifts at all, up to you.

As for Stiff leg deadlifts, correct form is extremely important. Find all you can about them and practice form with LIGHT weights.

Is it better to do descending sets or just stick to what I'm doing now?

What do you mean?

 

[KittyKat]

tahns again

Thanks again for advice

Erm...descending sets I mean when you go to a weight lower pull out a few reps until it burns and then do some more lower to failure??

I was reading it in a book....tried it on some exercises and it did make my muscles burn

 

[KarlW]

Thanks again for advice

Erm...descending sets I mean when you go to a weight lower pull out a few reps until it burns and then do some more lower to failure??

I was reading it in a book....tried it on some exercises and it did make my muscles burn

ahhh......dropsets, stripsets, etc. An advanced training technique which can be used from time to time. Very effective but don't train that way all the time. It needs to be used sparingly.