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2005/04/02, 06:18 AM
Hey all.
I've been going to the gym for about 9 months now and the way i do my routine nowadays is twice a week i lift heavy weights/lower reps and then top off the end of the week with a session of lighter weights/more reps.
is this good/bad or indifferant?
ps- this site is brillant - been a real help to a skinny irish lad like myself :)
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My greatest pride lies not in never falling but in rising up each time i do.
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2005/04/02, 10:35 AM
we don't know what goal u r trying to achieve.. please fill in ur profile first so that we know what u want to do..
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/04/02, 02:38 PM
ha ha that would help alright!!
im six 2 and 11 stone 4 so im trying to gain weight/bulk up.
what im really trying to find out is wether doing a session of lighter weights/ more reps in my weekly routine would infringe the muscle growth or might it in fact boost growth?
i do all the same exercises as i do with the heavier sessions.
cheers
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My greatest pride lies not in never falling but in rising up each time i do.
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2005/04/02, 05:06 PM
what are you doing now? split wise?
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" The only true eye, is your minds eye"- plato
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2005/04/03, 10:36 AM
Why are you bsing your way threw a leg workout?
Mon and wed is a really long day........your training arms, chest, back, shoulder in one day......2 times a week. Then doing a bs leg workout/ cardio..........then doing another upper workout day.
May I ask why?
You need to split the on wed workout up, do arms on leg day shoulders on another day something......thats toomuch for one day.
example
1 chest, biceps ( mon)
2 shoulders back (wed)
3 legs tris (fri)
rest builds muscle, not working out
and may I ask whatyour neck injury has to do with not using free weights? I could understand squats, militray press .......but dbs and light bb work for chest, back, shoulders I don't think would interfere with your neck
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" The only true eye, is your minds eye"- plato
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2005/04/03, 07:28 AM
the program im doing at the moment is all done on machines (a bit of a neck injury a few years ago has sorta kept me away from free weights for the moment)
mon&wed: shoulder press/lat pulldown/ seated bench press/ incline fly/ incline bench press/ seated row and also tricep/bicep.
these are all done for 3 sets with such a weight that i usually fail around 8 (or fewer!).
tues&thurs: 50 mins cardio (all done on either the threadmill or strider etc) followed by 3 sets to failure around 8 on the leg press/calfe press.
fri: all the mon&wed ones except done for only two sets but at a weight that i can lift 12-14.
funnily enough that is usually the weight that i started lifting 9 months ago but would fail before 8 on!!
so a nice feeling that im getting stronger.
sat: usually a rest day
sun: go for a long run or cycle.
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My greatest pride lies not in never falling but in rising up each time i do.
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2005/04/03, 03:24 PM
what harm does a leg workout do? same with cardio. i've always been a fairly fit person and i get a good buzz from it.
as for the two heavy sessions, well i find i have the time and energy for them at the moment so its not a bother.
obviously as things change then my routine would also have to change.
but in your opion is it just a waste doing a light session at the end of the week? or would it be benefical in any way? or would i be over using the muscles?
With regards my neck i found that when is started out doing bench presses/ shoulder press it was putting a strain on my neck. It was'nt down to bad form either as i had a trainer with me.
I do intend to try incorporating some free weights sometime soon though.
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My greatest pride lies not in never falling but in rising up each time i do.
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2005/04/03, 03:50 PM
i really don't see how bench press puts strain on your neck... when a mchine is the same way......except your not having to balance the weight.. anyways.
doing this progarm your not getting much rest.....for the upper body ....your just doing it.......cause like any gy out there your only concerned with yoru chest shoulders and arms.
I don't see why your doing this.. cause your in the gym 4 days a week........why shove all those excercises in 2 days? I mean realy its just stupid. And a waste of time
for the most part people need 24 to 36 hours recoup for a muscle.........but the best gains are working a mucsle once a week. and anyone on here will tell you that
so to answer your question I don't like this routine.
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" The only true eye, is your minds eye"- plato
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2005/04/03, 04:19 PM
ha ha bigandrew your really getting fascinated by my neck!! perhaps i'll get my doctor to contact you? :)
No but what your saying about shoving everything into 2 days rather then spreading them over all the days does make sense.
I'm new at all this so you'll have to give me a break!!
what sorta routine do you do?
i'll try a get a new program done up tommorrow or the next day in gym.
cheers
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My greatest pride lies not in never falling but in rising up each time i do.
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2005/04/03, 05:12 PM
gbrown BA is right.. you have to give proper rest to ur muscles once they are worked out.. and splitting ur muscle groups in different days gives them enough time to regenerate before u hit them again.. keep this in mind that muscles grow when u give them rest.. cuz the body repairs them.. and i may add.. stronger then before.. cuz body is pretty intelligent to know that u r going to use them for the same kind of force u did them the first time...
i would suggest u take a program from FT and follow it.. if u dont' want to do the free weights right now.. u can switch the exercises which are of free weight to their equivilant in machines..
i do the following program:
tues: legs & shoulders
thur: Back and triceps (as biceps get worked out with back itself)
mond: chest & Biceps (as triceps get worked out with chest itself)
my triceps and biceps get worked out twice but with a rest of 3 days and as they are smaller muscles they get recovered in 24-36 hours properly.. as for BIG muscle groups like Back, Chest and legs.. they are done ONCE every week.. and believe me... i am getting results and better then i have EVER had b4.. the choice is urs :)
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/04/04, 06:18 PM
have decided on this program:
mon - chest
tue - legs
thur - back & shoulders
fri - biceps & triceps
this is basically the layout for the mass gain program on F.T.
Was up doing the chest workout tonight and it felt pretty good to be able to really go at it without worring about fitting everything else in.
cheers for both of yours help!
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My greatest pride lies not in never falling but in rising up each time i do.
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