I've been working out for a while, but I'm really not sure if I'm doing things right to improve how I want to. I don't have a partner so I've been benching using the smith machine. Is that a bad thing? The bars movement is fixed, so you're using less muscles to move the weight. Also, I tend to do multiple arm exercises each time I go. Should I divide these up throughout the week rather than doing many at once?
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Benching and workout routine...
- Thread starter Seanp156
- Start date
I can't stand the smith for flat benching but I can accept it for incline work. It is completely unnatural for me to use it on a flat press, and honestly I do not press in a completely straight line - so it does not work well for me at all. I had to discover this the painfull way, I can't bench as much on a flat smith at all, honest truth, it hurts because its wrong.
Specify multiple arm exercises...? I stick to basics myself, I do 2 types of movements for both triceps and biceps and my sets are pretty moderate in volume, high intensity and often mid to heavy weights by rep count.
Specify multiple arm exercises...? I stick to basics myself, I do 2 types of movements for both triceps and biceps and my sets are pretty moderate in volume, high intensity and often mid to heavy weights by rep count.
Well, I've been doing seated curls for a while, and close grip benches for triceps as well as seated wrist curl and behind the back wrist curls, and a rotary should machine for triceps.
I'm actually kind of concerned I'm over training and thinking I need to work out a new plan. I pretty much always go to the gym 3 times a week for 1.5 - 2 hours, but I haven't made a whole lot of improvement from 4-6 months ago. Sure I can use more weight on some things, but on other things it's not nearly as much as I'd like.
I'm actually kind of concerned I'm over training and thinking I need to work out a new plan. I pretty much always go to the gym 3 times a week for 1.5 - 2 hours, but I haven't made a whole lot of improvement from 4-6 months ago. Sure I can use more weight on some things, but on other things it's not nearly as much as I'd like.
Oh wow, unless you are doing cardio try to avoid anything over 1 hour. After about 45 minutes your hormone levels start to drop, so you are half way wasting your time... I dont do lots of forearm work but I do some, and I dont do any behind the back stuff EVER, its unnatural IMO. No shrugs, no curls behind the neck, but thats just my thoughts, some people are ok with it. You use your forearms to hold all your weights also, so keep in mind they have already done some "sets," so dont try to duplicate a tricep/bicep routine in terms of set count with forearms. You'd be inviting RMI/Carpel Tunnel.
You dont do your whole routine in one day do you? You dont really mention how your split is... For me 4 days a week works, its a balance between time out of the gym resting and recouping, and not having too long of a workout in your sessions when you are in the gym.
You dont do your whole routine in one day do you? You dont really mention how your split is... For me 4 days a week works, its a balance between time out of the gym resting and recouping, and not having too long of a workout in your sessions when you are in the gym.
Listen to Mudge. That is some good advice. Why don't you spell out your routine in detail for more specific critiquing.
Well, here's what I usually do in a day at the gym, I'll try to list things in order that I do them, but sometimes I change a few minor things.
1.Benchpress (I don't do both close and wide in the same day)
a. Close grip- usually start out with about 70 lbs on the smith machine and do a set of about 6-8 reps, then I'll add about 10 lbs to each side and do as many more reps as I can, usually around 4-6.
b. Wide grip- Usually start with about 90 lbs, do 12 reps, add 5 lbs to each side, do 6 reps, add 5 more to each side, do 6 reps, take 5 lbs off each side and do 6 more.
2. Seated bicep curls- Start with 50 lbs on the 25 lbs curl bar, do about 8 reps, add 5 to each side and do as many as I can, usually around 4-6 reps.
3. Seated wrist curls- Start with the same weight as bicep curls, do 8-10 reps, add 5 lbs to each side and do about 8 more
4. Behind the back wrirst curls- For this I use the bench bar instead of the curl bar. I usually add 25 lbs to each side, do 8 reps, add 10 to each side and do 6-8 more.
5. Rear-Delt machine- Start out with about 55 lbs, do 12 reps, add a 2.5 or 5 lbs rubber weight and do about 8-12 more reps.
6. Rotary shoulder machine- Start out with around 100lbs, do 8 reps, take it to 115 lbs, do about 6, take it to 130 lbs do about 4 reps.
6. Butterfly machine- start out with 115lbs, do 15 reps, take it to 130 lbs, do 15 more reps.
8. Seated-Row machine- Start out with around 100 lbs, do 8 reps, take it to 115lbs do 6-8 reps, take it to 130 lbs if I'm feeling good, do about 4-6 reps.
9. Lateral Pull Downs (machine with different handles and a pully system, I don't know the name of it). This one I have a problem with because I can't get enough weight on it to really challenge me. The max on it's 200 lbs so I usually start at that, and then I find as many rubber 2.5-5 lbs weights as I can and throw them on. I usually do 3 sets of around 10-12 because I can't get enough weight on it. Is there any way to rig the discs on it?
10. Stretch, then do about 20-30 pushups, walk around the track a few minutes, then do 10 pullups.
In between I'll usually do 15-20 minutes of cardio either running 1-2 mile around the track, 20 mins on the bike or elliptical. However I just got back from my workout today and I did do cardio, but I did most of my weight lifting first.
Today I flat benched using the normal bar instead of the smith machine and I was only doing about 90 lbs. I was having trouble becase my muscles aren't used to balancing the bar because I was using the smith machine a lot and I'm trying to transition now, but I also don't have a partner who can spot me. Should I just keep benching 90 lbs until I can balance it easily, or keep increasing weight?
Benchpressing is my major weakness, for a few reasons. I'm not very big, although I'm not small either I'm about 5'11 or 6' and weigh 160 lbs. The other reason is I don't have someone to spot me, so I can't really push myself, I got trapped once and that was definately not cool, one of the most embarrasing things ever.
1.Benchpress (I don't do both close and wide in the same day)
a. Close grip- usually start out with about 70 lbs on the smith machine and do a set of about 6-8 reps, then I'll add about 10 lbs to each side and do as many more reps as I can, usually around 4-6.
b. Wide grip- Usually start with about 90 lbs, do 12 reps, add 5 lbs to each side, do 6 reps, add 5 more to each side, do 6 reps, take 5 lbs off each side and do 6 more.
2. Seated bicep curls- Start with 50 lbs on the 25 lbs curl bar, do about 8 reps, add 5 to each side and do as many as I can, usually around 4-6 reps.
3. Seated wrist curls- Start with the same weight as bicep curls, do 8-10 reps, add 5 lbs to each side and do about 8 more
4. Behind the back wrirst curls- For this I use the bench bar instead of the curl bar. I usually add 25 lbs to each side, do 8 reps, add 10 to each side and do 6-8 more.
5. Rear-Delt machine- Start out with about 55 lbs, do 12 reps, add a 2.5 or 5 lbs rubber weight and do about 8-12 more reps.
6. Rotary shoulder machine- Start out with around 100lbs, do 8 reps, take it to 115 lbs, do about 6, take it to 130 lbs do about 4 reps.
6. Butterfly machine- start out with 115lbs, do 15 reps, take it to 130 lbs, do 15 more reps.
8. Seated-Row machine- Start out with around 100 lbs, do 8 reps, take it to 115lbs do 6-8 reps, take it to 130 lbs if I'm feeling good, do about 4-6 reps.
9. Lateral Pull Downs (machine with different handles and a pully system, I don't know the name of it). This one I have a problem with because I can't get enough weight on it to really challenge me. The max on it's 200 lbs so I usually start at that, and then I find as many rubber 2.5-5 lbs weights as I can and throw them on. I usually do 3 sets of around 10-12 because I can't get enough weight on it. Is there any way to rig the discs on it?
10. Stretch, then do about 20-30 pushups, walk around the track a few minutes, then do 10 pullups.
In between I'll usually do 15-20 minutes of cardio either running 1-2 mile around the track, 20 mins on the bike or elliptical. However I just got back from my workout today and I did do cardio, but I did most of my weight lifting first.
Today I flat benched using the normal bar instead of the smith machine and I was only doing about 90 lbs. I was having trouble becase my muscles aren't used to balancing the bar because I was using the smith machine a lot and I'm trying to transition now, but I also don't have a partner who can spot me. Should I just keep benching 90 lbs until I can balance it easily, or keep increasing weight?
Benchpressing is my major weakness, for a few reasons. I'm not very big, although I'm not small either I'm about 5'11 or 6' and weigh 160 lbs. The other reason is I don't have someone to spot me, so I can't really push myself, I got trapped once and that was definately not cool, one of the most embarrasing things ever.
Where is the leg work? The Squats, Leg Presses, Deadlifts? You need to revamp your routine. I don't see hardly any kind of back work, either...
For bench you need a good strong back (lats) and proper form as well. I see you do very little back work, no traps, and no leg work. Also, how many days a week do you do this program? I would suggest a more traditional routine, although if you really like to do full body or half body workouts more frequently you could try HST. I dont feel that flat benching with a smith allows for proper form with maximal strength, you are probably benching higher on the chest than I do though, still, not my prefered way 
Here is some stuff on HST, be sure to dig through all the posts in the thread as I believe the info is spread around a bit.
http://www.ironmagazineforums.com/showthread.php?t=9008
You always want to use a straight bar or a dumbell to do these, not an EZ curl bar.
Here is some stuff on HST, be sure to dig through all the posts in the thread as I believe the info is spread around a bit.
http://www.ironmagazineforums.com/showthread.php?t=9008
You always want to use a straight bar or a dumbell to do these, not an EZ curl bar.
nmuriqi said:
Repetitive Motion Injury, which would usually be carpel tunnel syndrome (CTS). This comes from excessive friction on the tendons that run through your carpel tunnel in your hand, from using your fingers under high stress or excessive frequency (typing, checkout clerks).
I'm just kind of confused on what to do now...I don't know if I should stop lifting for a week or two to make sure my body's not overtrained, and while I'm taking a break come up with a new routine,or if I should just read through some stuff and change my routine immediately, or if I should go to our school's gym with some of my friends and get tips from them ( a couple over them are very strong, at least comparatively to what I'm used to they do around 250-350 lbs bench presses).
3-4 day a week would be a good start. Try and not workout on subsequent days so you can get good rest - also, make sure you have a clean, healthy diet.
You suffer from a typical overdoing of the upperbody that a lot of novices do. You focus on your chest, arms, and completely ignore the largest muscle groups (back, legs). This is a huge mistake, especially considering your working basically just 3 muscle groups for 2 hours multiple times a week.
Don't neglect squats (if you can't do squats, do leg presses), deadlifts, or rows (pullups with weight work too). There are plenty of people who will give you advice on training splits around here, I would trust them over people who might benchpress alot at your gym relative to you.
You suffer from a typical overdoing of the upperbody that a lot of novices do. You focus on your chest, arms, and completely ignore the largest muscle groups (back, legs). This is a huge mistake, especially considering your working basically just 3 muscle groups for 2 hours multiple times a week.
Don't neglect squats (if you can't do squats, do leg presses), deadlifts, or rows (pullups with weight work too). There are plenty of people who will give you advice on training splits around here, I would trust them over people who might benchpress alot at your gym relative to you.
Hmm....Would anyone be able to come up with a workout plan for me? I'm not really sure I trust myself to make one up now. Would it be a good idea for me to take a break for a week or two? Also, it might be good to talk to someone in real-time about changing/adjusting my rountine, so if you have the time my aol screen name is seanp156. I really need to know what I should do differently each day, each week, if I should take a break every month or two etc.
Is a routine that will work for me basically trial and error on my part, or is there a way to plan things from the start that will work for me?
I just thought I'd share this website, don't know if it's been posted before but here it is http://www.exrx.net/Lists/Directory.html It has a huge list of exercises, how to do them, what muscles they work, and animations of them.
Seanp156 said:
be happy to (as many others would), however........
What are your goals, your age, your body type, your current diet etc etc....
Don't stress, it'll work out for the better. I would stop what your doing for 4 or 5 days and rethink (with help from here) what you want to achieve and how your'e going to go about it.
cheers
karl
be happy to (as many others would), however........
What are your goals, your age, your body type, your current diet etc etc....
Don't stress, it'll work out for the better. I would stop what your doing for 4 or 5 days and rethink (with help from here) what you want to achieve and how your'e going to go about it.
cheers
karl
Cool, well I guess my goals are probably pretty much the same as most people. I want to be bigger, stronger more muscular pretty much everywhere on my body. Right now, I feel like a big goal would be being able to bench my own body weight.KarlW said:
I'm 18 and I'm around 5'11 or 6' and weigh 155-160 lbs. My arms and legs are fairly long, so it's a bit difficult for me to add muscle to them quickly, but I have notice my arms have definately improved in the last few months, just not as fast as I'd like. I also need to get more leg and back workouts in my routine. My current diet is pretty random I guess, and probably not the healthiest. Sometimes I'll have a nice big salad with chicken in it, other times a McDonalds 1/4 pounder, pizza, a chicken sandwich, a PB/J sandwich, a sub with lettuce and meat, a bagel, cereal, waffel etc......
Last edited:
i vote for ditiching the smith machine for bench press.
I'm already going to do that.
yep for sure, inclines are OK on smith though, a personal thing!
for bench you can use DB's or get someone to spot you on the bar. I tend to go for DB's, others may disagree.
Sean, we can work on your routine slowly. What you need to do first is re-think your strategy and your mindset towards getting big.
If your???e serious........and if I can be blunt in my approach.....forget your arms for a while, at least in principle. Learn, carefully and intelligently, the correct form in dead lifts, squats, rows (barbell or t-bar), shoulder press, and of course bench press. Take it slowly, use light weights for a while and increase gradually. You MUST work on very good form, ask people, look around this site and others you can find. I'm assuming you don't have any pre-existing back problems (from injury or some disease), because if you do you should seek medical advice first.
You need to build a routine around these lifts. The 'BIG' look comes from having a thick/wide back, big thighs, nice chest, wide shoulders and thick traps. The arms will develop proportionately as a result of working the larger muscle groups. Also plenty of rest between workouts will help.
Let???s see, good workout for you for starters would be:
3 days a week - Mon / Wed / Fri
Mon: Legs
Squats 3 x 8-10
Leg Press 3 x 8-10
Calf Raise 3 x 8-10
SL Deadlifts w/ DB???s 3 x 8-10
Leg Curls 1 x 8-10
Wed: Chest / Shoulders
DB bench press 3 x 8-10
Dips 3 x 8-10
Millitary Press 3 x 8-10
Upright rows 2 x 8-10
Close Grip Bench Press 2 x 8-10
Fri: Back
Pull Ups: 3 x 6
Deadlift: 3 x 8-10
DB Row: 2 x 8-10
DB Shrugs: 2 x 8-10
Barbell Curls: 2 x 8-10
There???s your workout for the next 4 weeks. Concentrate on form and ???feeling??? the lifts, don???t worry whether you can lift what you think is heavy or not, that will come later. Anything your'e not sure about just ask.
Please note I do not claim to be an expert and there a guys around here who know way more than me???????????????.I???m just offering help.
Then there's REST and DIET:
REST: Overlooked by new starters and even some who claim to be experienced. It's a personal thing, but I never work out 2 days in a row. Later on you can (esp since you're young) but not more than 4 days a week.
After a workout, the muscle group needs adequate rest in order to grow.
DIET: Increase your calories from as much good sources as possible. If you aren't gaining weight now then add 500-1000 cal per day. Look around for protein rich foods, fruit and veg, and quality carbs.
cheers
Karl
for bench you can use DB's or get someone to spot you on the bar. I tend to go for DB's, others may disagree.
Sean, we can work on your routine slowly. What you need to do first is re-think your strategy and your mindset towards getting big.
If your???e serious........and if I can be blunt in my approach.....forget your arms for a while, at least in principle. Learn, carefully and intelligently, the correct form in dead lifts, squats, rows (barbell or t-bar), shoulder press, and of course bench press. Take it slowly, use light weights for a while and increase gradually. You MUST work on very good form, ask people, look around this site and others you can find. I'm assuming you don't have any pre-existing back problems (from injury or some disease), because if you do you should seek medical advice first.
You need to build a routine around these lifts. The 'BIG' look comes from having a thick/wide back, big thighs, nice chest, wide shoulders and thick traps. The arms will develop proportionately as a result of working the larger muscle groups. Also plenty of rest between workouts will help.
Let???s see, good workout for you for starters would be:
3 days a week - Mon / Wed / Fri
Mon: Legs
Squats 3 x 8-10
Leg Press 3 x 8-10
Calf Raise 3 x 8-10
SL Deadlifts w/ DB???s 3 x 8-10
Leg Curls 1 x 8-10
Wed: Chest / Shoulders
DB bench press 3 x 8-10
Dips 3 x 8-10
Millitary Press 3 x 8-10
Upright rows 2 x 8-10
Close Grip Bench Press 2 x 8-10
Fri: Back
Pull Ups: 3 x 6
Deadlift: 3 x 8-10
DB Row: 2 x 8-10
DB Shrugs: 2 x 8-10
Barbell Curls: 2 x 8-10
There???s your workout for the next 4 weeks. Concentrate on form and ???feeling??? the lifts, don???t worry whether you can lift what you think is heavy or not, that will come later. Anything your'e not sure about just ask.
Please note I do not claim to be an expert and there a guys around here who know way more than me???????????????.I???m just offering help.
Then there's REST and DIET:
REST: Overlooked by new starters and even some who claim to be experienced. It's a personal thing, but I never work out 2 days in a row. Later on you can (esp since you're young) but not more than 4 days a week.
After a workout, the muscle group needs adequate rest in order to grow.
DIET: Increase your calories from as much good sources as possible. If you aren't gaining weight now then add 500-1000 cal per day. Look around for protein rich foods, fruit and veg, and quality carbs.
cheers
Karl
Sean, forgot to add..........
b4 each workout, warm up with 5 min treadmill or bike, then stretch for 5 min, then some warm up sets in the exercises you're doing that day.
your warm up sets must start light but end up fairly close (80%) to your 1st working set. Don't go anywhere near failure in your warm up sets.
With your working sets, adjust the weight so you can do the nominated amount of reps, which will take some guesswork.
eg say for squats:
After 5 min bike and stretching:
warm up sets: 45lb (bar only) x 10 (easy), 95lb x 8 (easy), 135lb x 6 (fairly easy)
working sets: 150lb x 8, 135lb x 9, 125lb x 8
This is just an example of how it might go, don't worry about the actual weights I've got their.
b4 each workout, warm up with 5 min treadmill or bike, then stretch for 5 min, then some warm up sets in the exercises you're doing that day.
your warm up sets must start light but end up fairly close (80%) to your 1st working set. Don't go anywhere near failure in your warm up sets.
With your working sets, adjust the weight so you can do the nominated amount of reps, which will take some guesswork.
eg say for squats:
After 5 min bike and stretching:
warm up sets: 45lb (bar only) x 10 (easy), 95lb x 8 (easy), 135lb x 6 (fairly easy)
working sets: 150lb x 8, 135lb x 9, 125lb x 8
This is just an example of how it might go, don't worry about the actual weights I've got their.
Thanks , so for the working sets I should always work down in weight as I progress in sets?
Also, on a lot of this stuff, I haven't really done it before, or I've only done it in a different form (example, seated row on a machine, but not standing with a barbell). So, I'm not really sure how much weight I can/should use for the amount of sets/reps I'm doing while maintaining proper form.
, so for the working sets I should always work down in weight as I progress in sets?Also, on a lot of this stuff, I haven't really done it before, or I've only done it in a different form (example, seated row on a machine, but not standing with a barbell). So, I'm not really sure how much weight I can/should use for the amount of sets/reps I'm doing while maintaining proper form.
Last edited:
Not as a rule, it's just that you may not get the same # reps out on the 2nd and 3rd set at the same weight. If you do then great. Unfortunately like I said it's a bit of guesswork, but it's worth it. Learning this will set you up for more involved stuff later on. Another method is to INCREASE the weight for each set and do less reps (known as pyramiding) but I wouldn't bother; after adequate warm up sets you want to be freshest for the heaviest sets. Make sure you record your lifts (weight and #reps) in a book or table or something. That way the following week you know exactly what to aim for.
As for the other stuff on weight and form. Simple rule - Start light (too light) but maintain form. The first 2-3 weeks will probably just be getting a feel for the weight and form of the exercises. DON"T WORRY you won't be losing anything, in the long run it will be well worth it.
eg For deadlifts 1st week your working sets might be 135lb or so I dunno the point is better to be too light and learn correct form than try and go heavy too early. In the 1st week, even the 2nd, you don't want to be straining on new exercises (particularly squats/deads etc).
Hope it helps....
Karl
I'm assuming by DB rows you mean the kind bent over a bench with your knee on the bench?
Anyway thanks for the help, my routine will probably be tuesday/thursday/saturday rather than mon/wed/friday, but it's the same thing, I just can't really get the the gym either of the 3 days of mon/wed/fri. I guess I should start this week.
Anyway thanks for the help, my routine will probably be tuesday/thursday/saturday rather than mon/wed/friday, but it's the same thing, I just can't really get the the gym either of the 3 days of mon/wed/fri. I guess I should start this week.
Sean,
yes to the DB rows. Another good way is to just lean on the DB rack with the other hand and row the DB, makes you work a bit harder.
Anyway good luck with it. It's a solid routine that will teach you those lifts needed to put on mass. Later on you get get fancy and do other stuff. I'd stick to the basic routine for about 6 weeks then you can look at changing it up.
Karl
yes to the DB rows. Another good way is to just lean on the DB rack with the other hand and row the DB, makes you work a bit harder.
Anyway good luck with it. It's a solid routine that will teach you those lifts needed to put on mass. Later on you get get fancy and do other stuff. I'd stick to the basic routine for about 6 weeks then you can look at changing it up.
Karl
I don't know about not having any bicep or tricep work..
Yeah, I'm a bit concerned about that as well, the only thing that will work my triceps that I see is the close grip bench press, and there's nothing for biceps. Any particular reason for leaving them out KarlW?soxmuscle said:
This is a basic 3 day split to get Sean in the groove of the main lifts. The biceps are hit doing pull ups, DB rows and barbell curls. Triceps are hit doing bench, dips and close grip bench.
You could stretch it to a 4 day split (which is what I would have envisaged for you) in 6 or 8 weeks that would incorporate more direct arm work.
Sean, I', trying to get you to take the focus off your arms for a while. If you want to get big you need to learn the compund lifts without worrying about concentration curls and kickbacks and butterflies and such, they will come later. If you add mass to your torso and thighs, and the arms will go along for the ride. Anyway, it's up to you.
Yeah even they start to feel a bit funny after a while, like you're pushing yourself away from the bar in the horizontal. I've gone back to doing them on normal bench press.
Karl
