Improve my workout

[infinity]

Hi everyone, I'm new to the forums, but not new to lifting. I'm 19 years old, 6'4", 205lbs. I lifted for about a year when I was 17, but didn't see alot as far as results, wasn't too serious. I gave up. Last year in October I joined a gym again, and have been working out ever since. I went from 225 to 205 since then(should clarify, I lost that fat, I was overweight) and have put on a bit of muscle.

I want to get more serious about my lifting though. I feel I'm still considerably weak for my age/height/weight, and would like to put on muscle, while tidying up abs/little flab around midsection. Here is what my workout looks like at the moment:

Monday:

1.) dumbell chest press, 3 sets, 8 reps each, start at 40, end at 50.
2.) flys (using machine) 3 sets, 8 reps, 125, 137, 140 are my weights.
3.) seated bicep curl, 3 sets, 12 reps, 20, 25, 30.
4.) concentration curls, 3 sets, 12 reps, 20lbs
5.) incline press (using machine) 90, 110, 130 weights.

Tuesday:

1.) dumbell shoulder press, 20, 25, 30 (really struggle w/ this one)
2.) Don't recall the name of the machine, you lay back at a 45 (maybe) degree angle and lower your body till your knees are a 90 degree angle, then lift again. It's a leg excercise machine that uses plates on the side. Almost like a leg press, but backwards. 90, 140, 180.
3.) Another shoulder excercise, don't recall name. You stand with 2 dumbells, and have your elbows bent at a 90 degree angle, then lift your elbows out to the side. 3 sets, 8 reps, 10, 15, 20.
4.) Yet again, another excercise I don't know specific name. Hold 2 dumbells infront of me against my thighs, and just lift them up straight out, then back down again. 3 sets, 10, 15, 20.
5.) Leg extension, 3 sets, 75, 75, 75 (the machine lets you pick weight early, mid and late, so I do one of each.
6.) Leg Curl, 3 sets, 80, same setup as 5.
7.) seated calf raises, 3 sets, 45, 65, 85.

Wednesday:

1.) Skull crushers, 3 sets, 8 reps, 35, 45, 55.
2.) rope pulldown, 3 sets, 75, 80, 85.
3.) Lat pulldown, 3 sets, 8 reps, 90, 140, 180.
4.) seated row, 3 sets, 8 reps, 95, 105, 115.

That pretty much explains it all. I know there are going to be major problems with it, and I sometimes think my weights are too heavy, as I'll only get maybe 4-6 reps out of my last sets. I don't know where to start.

I pretty much want a good workout, that's very precise that I can gain size, and possibly lose a little weight around the midsection. Hopefully you guys can help. I see all these people at the gym who are so big, I just want a little bit of that pie Sorry it was so long, if you have any more questions, please let me know. My diet is pretty average. I take 3 scoops of protein about an hour after I workout, but that's about it as far as nutrition.

*Prepares to hear all the stuff he's doing wrong*

 

[infinity]

13 views...riiight.

 

[P-funk]

How long have you been doing this exact workout???

Why do you do things like two chest exercises, then two biceps exercises, then another chest exercise?? Why don't you keep the muscle groups tigether????? You do the same thing with legs and shoulders??


You are using a lot of machines. Why not use more free weights??? Were are your heavy compound moves like squats, deadlifts and bench press??

 

[gr81]

Originally posted by infinity
I want to get more serious about my lifting though. I feel I'm still considerably weak for my age/height/weight, and would like to put on muscle, while tidying up abs/little flab around midsection.

What is your BF % at? You must understand that bulking and cutting are not one in the same. To get very basic on ya, to gain muscle you must consume more kcals than you burn away. To lose fat (which is what you would need to do to see more midsection) you must burn morw than you consume. Make sense? First off I agree with Pfunk, more free weights, less machines. You want your routine to consists of multi joint mass building exercises simply b/c these exercises you are able to use more weight, and target several muscle groups at once, not to mention the intensity level you may approach an exercise like the squat with will be much greater than a rope pressdown. Pick heavy lifts for each muscle group and work your weight up in each of them. i.e. suqat for the legs, bench for the chest, heavy rows for back. Its all about the heavy movements.

 

[infinity]

My BF % is around 17 I think? I had it taken but I can't remember. Okay so I need to do more heavy lifts. Can anyone point me to a pre-made workout that can help me bulk up (I understand cutting is the exact opposite of bulking)? I usually don't bench because I don't have a workout partner. I could get a spot, but I just found it easier if I did dumbell presses instead. Squats I can do. I just don't know how much weight is too much. How many reps should I be doing?

What I'm looking for is a workout that is "correct", not all jumbled and mixed up like mine. Thanks.

Also, where does Creatine fit into this? I've always wanted to take it, but not sure about health risks. Any opinions?

 

[gr81]

There is no correct WO, otherwise everyone would do it and make great gains. what might be great for me might not work at all for you. You can't just expect people to give you an exact detailed outline of what to do it and when. Instead research why and you will learn. Start out with a basic heavy movements and maybe a few suppplemental movements that compliment your basic movement.

For instance, Pick a major pressing movement for the chest like the incline bench. Now you would want to learn what specific muscle fibers in the chest this exercies recruits. Then you would want to pick another exercise that hits the chest in a different way such as some db flys. Do you see what I mean. You want to avoid doing a bunch of exercises in the same WO that pretty much do the same thing. There is no reason to hop from the flat bench to the decline,to the db press. That is too much pressing, focus your intensity on one major heavy lift and then pick a few other exercises that recruit different fibers of that specific muscle group you are training. I would reccommend starting out with high reps 10-12, get the form down and let your body become accustomed to the stress you are putting on it, and work your way down in reps over time. make sense?

 

[infinity]

I see, yah it makes sense. Is there a listing of all the different things for each body part? I also thought that flat bench, incline and decline all worked different parts of the chest? Also, do you take creatine?

 

[gr81]

It isn't like the incline only hits the upper chest and the decline hits the lower. They all hit all the fibers of the chest. The higher the incline, the more shoulder is involved. It is just a variation on the press, but it is still a pressing movement. I Have taken it plenty of times but let me give you the best advice you will ever get. Before worrying about supps that promise to make you bigger (don't get me wrong creatine is a great supp) worry about your diet, it is much more important than any supplement. Master your diet and then throw in supps if you want, don't spend all this money on creatine and glutamine if you are eating crap all day. make sense. prioritize the diet and the training first, then worry about all the other things.

A few quick heavy movements for you to consider doing:
squat-this is a must
deadlift
powerclean, snatch
really any of the olympic powerlifts are great for packing on the mass.

 

[infinity]

I see. Any good sources for instruction on how to do these exercises? I'm sure I could do a Google search and find something, but I was curious if there were some good sites around that people on these forums trusted.

 

[gr81]

http://exrx.net/Lists/Directory.html

her is a good site that goes muscle by muscle and demonstrates some exercises for ya

 

[infinity]

Nice thanks alot. I've been lifting since last October. Is that long enough to be doing reps of 6-8? I have my form pretty much down. Also, is there a shoulder exercise that really helps you get larger deltoids? That is a major problem for me. I have no shoulder. From the front, my arm is pretty straight, and my shoulder is pretty angular, not rounded and large.

Last thing, when I used to do squats, the bar always hurts my shoulders...any technique to get it to sit comfortably? I've used a pad and it helps, but I always feel like a sissy doing that