new to training - advise please

[majoha]

Hi there I need some advice about my training program ??? all views gratefully received.

OK, I???m 35, weigh 80 kilos, 6???1???, with very little muscle. I started at the gym in April this year, to start of with I was going about 3 times a week, but last 5 weeks I have been going 5 days a week (plus I do Pilates 1 day a week). I have definitely been making progress (slow but steady). Last 5 weeks I have been doing the following:

Cardio, 1 hour twice a week.

Full-body workout, 3 times a week. I have two different full-body workouts with I alternate.

Workout 1

Chest Press 2 X 10, 1 X 6
Leg Extension 3 X 10
Lat Pull Down 3 x 5
Hamstring curl 3 x 10
Pec Dec 3 x 10
Low Row 3 x 10
Chins 3 x 8

Concentration Curl 3 x 10
Dumbbell seated press 3 x 10
Lateral Raises 3 x 10

Swiss Ball Crunches 3 x 15


Workout 2

Chest Press 2 x 10, 1 x 6
Dorsal Raise 3 x 10
Squat Machine 3 x 10
Flyes 3 x 10
Calf Raises 3 x 10
Chins 3 x 8
Dips 3 x 8
Dumbbell bicep curl 3 x 10
Upright Row 3 x 10


Barbell curl 3 x 10
One Arm Row 3 x 10
Swiss Ball Crunches 3 x 15



Nutrition wise, I eat pretty healthily, try to have about 4-5 meals a day, take a protein shake post workout and before bed.

As I say I am slowly progressing but am open to any advice about how to improve.

Thanks!

 

[P-funk]

One problem that I see is that your program, especially day one, really lacks compund movements. These should be the basis of your program, expecially if you are doing total body workouts, because they are going to work more muscle groups, saving you time and they are going to burn the most calories and get your heart rate up. Also, you should really be trying to work more proximal to distal as far as joint motions are concerned (ie don;'t do a bicep curl before an upright row). If I were doing total body workout I would try something like this:

day1
bench press
squats
lat pulldowns
nuetral grip dumbell millitary press
wide grip seated cable row
leg extensions
incline dumbell flyes
reverse peck deck
bicep curls
standing cable hip abduction

day2
leg press or deadlift
neutral grip dumbell bench press
close grip pull down or pull up
millitary press (barbell)
leg curls
front dumbell raises
lateral dumbell raises
skull crushers or tricep press downs
standing cable hip adduction

Now all of your joint motions are complete in all planes (transverse, frontal and sagital). This will lead to balance and strength around the joint wich will help prevent you from injury. Ofcourse this program is a bit cut and dry adn lacks many other things wich i would throw in. Also, you would have to be preparped to mix it up to prevent acomodation etc. But this is just an example for you to use as a spring board to create your own program.

peace,
Patrcik

 

[oaktownboy]

whatever u do don't ask about squats..liable to start another damn explosive thread

 

[P-funk]

That is uneccesary oaktown. There is nothing wrong with a good debate.

 

[majoha]

Thanks for the advice p-funk - will take it on board.
I have posted the question on various boards and a lot of people are saying I'd make much better progress if I did a 3 way split - what are you views on that? To start with I was against it because I quite enjoy the FB workout - but maybe I should go with a spilt.
If it were a 3 way split which muscle groups should be work on each day?

Thanks for the help - joining the gym was a radical depature to the way I use to live and I am really enjoying it - but trying to see your way through all the conflicting information can be confusing to sat the least

 

[P-funk]

There is nothing wring with total bidy workouts despite what some naysayers may believe, especially if you are new to working out or coming off a long lay off. It is a great way to prepare the nervous system for things to come. That way when you do change your split around to prevent accomodation things will be completly fresh.

Other three day splits that work well besides total body are:

day 1 upper body push (chest, shoulders, tri's)
day 2 lower body
day 3 upper body pull (back, bi's)

or

day 1 uppers body
day 2 lower body
day 3 upper body

provided that you balance your joint motions the way I stated above you will have great benefits from this program.

 

[majoha]

Ok I have been swayed into going for a 3 way split. Below is a first rough draft of exercises, I am trying to keep a core of exercises I already know - but will throw out an replace some if you thing it is out of balance. This is just a draft - will take into account your point about order of exercises in finshed routine. i should also point out am avoiding deadlifts and being cautious with my back because I had problems last year with it and found out I had mild scoliosis - fine at the moment but need to build strength there slowly.
Okay correct me on the following:

Monday:
Leg Extension
Hamstring curl
Swiss Ball Crunches
Squat Machine
Calf Raises
Something more for Abs???

Wednesday:
Chest Press
Dips
Lateral Raises
Dumbbell seated press
Bench press
Low Row
Lat Pull Down


Friday:
Chins
Barbell curl
Concentration Curl
Dumbbell bicep curl
Dorsal Raise
Upright Row
One Arm Row
Dumbbell extensions

 

[oaktownboy]

uh ohh you're not doing ur squats on a smith machine are you?

 

[majoha]

well.... not a smith machine, but not that disimilar, its Free Motion squat machine ... I think....

god I hate being new and not knowing anything...

 

[oaktownboy]

p-funk step on up!~

 

[TapRackBang]

May I say, it's getting old. . .

TapRackBang

 

[P-funk]

Leg Extension
Hamstring curl
Swiss Ball Crunches
Squat Machine
Calf Raises
Something more for Abs???

I would not do any single joint exercises before my multi joint exercises. Do your squats before your leg extensions and hamstring curls. I would also add some still leg dead lifts in there some time because they are a great way to hit the hamstrings, especially where they cross at the hip, wich can;t be hit with a hamstring curl.

Chest Press
Dips
Lateral Raises
Dumbbell seated press
Bench press
Low Row
Lat Pull Down

Why a chest press and bench press on the same day? Again, mutli joint exercises before single joint exercises, lateral raises should be at the end of the workout..

Chins
Barbell curl
Concentration Curl
Dumbbell bicep curl
Dorsal Raise

Why so many curls????

Also, change your leg day so that it comes second in the split so that it breaks up the upperbody. I am assuming that this split is a total upper body 2x's a week and lower body 3x's a week split. If so it really needs some re-working. There are some joint motions you are missing and it is pretty unbalanced between the upperbody days. Also, I would say that you should be doing free weight squats instead of machine squats.

p-funk step on up!~

Oak, it is funny how you want to pick in those that try and help you. Your knowledge of biomechanics is terrible and your ability to understand and comprehend is even worse. Until your are ready to make an educated argument I suggest you give it a rest.

peace.