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2006/11/17, 09:48 PM
hey ive seen all these different work outs but they didnt seem to be for me so i made my own one on the thought of getting stronger with an all over shaped body. Its different becoz on sum days ill add a chest excercise in even tho ive done chest earlier in week becoz thats a week area i also do that with biceps becoz at my age height and weight ( 15 6,1 73kg(160lb)) working them only once a week just didnt seem enough so heres my workout...
MONDAY_ (CHEST, BI-CEPS, THIGHS ) .... (Bench press 4 X 6) (incline bench 2X7) (dumbell flighs 3X9) , (bicep curls 3X 10 each arm) (hammer curls 2 X 8) (squats 3X till fail) (squat on wall with weight hold at 90 degree 3X till fail)
WEDNESDAY- (BACK, SHOULDERS ABS).... (Military press 3 X 7) (side lateral raises 3X9) (Push ups 2X 20 1X till fail) (bent over rows 3X 8) (bench press low weight 3 X 10) (reverse flies 3 X 7)( Crunches 3X till fail)
FRIDAY- (LATS ABS TRIS BICEPS).... (Lat pull down 3X 10) (Crunches 3X fail) (Skull crushers 3X 9) (Dumbell flighs 3X 10) (High weight biceps 3X5) (push ups 2X fail)
SAT- Im thinking 2 sets of each muscle group low weight like 2 sets of bench 2 sets of curls 2 sets of lat pull down with lower weights so more of an easy all over body workout.. so plz give any advice possible remembering this isnt just for big muscles more of all over body workout.. thanks any advice greatly appreciated
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2006/11/17, 10:52 PM
uh reason why big exercises are so good is because they work the whole body....squats, deadlifts, military presses, chins, etc....work the whole body...
they also elicit the biggest strength and muscle gains....
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2006/11/18, 08:18 AM
Stop posting the same thing in differetn forums! Good Luck!
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Curl Jockeys, get outta the squat rack!
7707mutt@freetrainers.com
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2006/11/18, 08:54 PM
its because i never really get any responses but ok thanks
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2006/11/19, 01:11 PM
It's a lot more important to work hard and be consistent, than to waste your time and energy second-guessing whether the program you're using is "right" or "wrong."
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Maximus from Gladiator....Strength and Honor!
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2006/12/10, 12:19 PM
First off you have very little/no understanding of what total body training is. Who in their right mind does every imaginable exercise during their workout? This is where cycling/periodizing your exercises comes into play.
Squats
Goodmornings
Dynamic/Bent Over Rows
Heavy Crunches/Sit Ups
Standing Babrell OHP(Push Presses, Bent Presses, Militaries, etc)
Chin Ups
Dips
Heavy Twists
do 3 sets of 3-5 reps if you got a decent amount of experience lifting weights then lift at 85-90% of 1rm for sets after warm ups. If you got little lifting experience then use 70-80% of 1rm on thse exercises afte warm up sets.
Let me again repeat....spending too much thought about curls, tricep extensions, upright rows, leg extensions, pulldowns, etc is a waste of time....some of these are dangerous while the rest are better avoided in place of bigger more productive exercises. Can you still do curls? sure throw a set or two at the end of your workouts, just dont dedicate a freaking day to them.
Whether you gain muscle/strength or loss fat will come down to your nutrition. Dont expect big gains from lifting weights if you dont eat enough or you eat nutritional garbage.
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2006/12/10, 03:21 AM
hey
well the 3 that posted for me prob wont be suprised but the workout i made just really didnt work. But i just dont dont think the full split is for me. I have tried doing certain muscles once a week and i find that i get only very marginly(spell) stronger and dont gain muscle. I dont think ill go back to a 3 day full body workout either because when u think about all the big excercises (squats, deads, military, bench, rows) then specific excercises for bicep tricep forearms lats and shoulders uve got urself a 3 hr workout that will stuff u up badddddddd. lol . i also have cricket on tuedays thursdays and sundays so prob not best to workout on those days due to lack of energy. Ive read heaps and heaps of stuff on different workouts but they all seem to be based on just purely lifting doing nothing else on other days and giving your muscles a week because they are too sore, thing is i cant really afford to be so sore that im sore for 5 6 days or what ever so what i want to make is 2 different workouts (a,b) and say monday-a wednesday-b friday-a sunday-b but before i make a workout to suit this i was wondering if this was a good idea or am i not going to achieve results like my last program. Also ive never really mentioned that my aim is to put on a bit of bulk but stay lean as i cant afford to put on a huge amount of weight
just on any thoughts if this could work
if it will i will then post what i think might be a good workout:big_smile: thanks bye
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2006/12/10, 10:33 PM
Of corse i know you wouldnt use every excercise. Please dont insult my intelligence by saying that. If it came across at that in my last post im sorry. im 15 so working at 85-90% wouldnt be to good for me at the moment maybe when im older. My initial program up the top was changed alot to add in more compound excercises but i always found my self burning out. Thats why i was wondering what you thought about the a,b workout. And i way that i could use most of the big excecises without being to tired the next session for the other big excercises(that prob didnt make sense) has anyone else tried 2 seperate workouts and done them every second day not consecutive, like MON-A WED-B FRI-A SUN-B
Also Menace sorry if my post frustrated you because you came across quite pissed, im sorry that you prob get alot of questions that you feel uve answered. But please say what you think about the a,b thanks bye:big_smile:
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2006/12/11, 01:10 AM
"I dont think ill go back to a 3 day full body workout either because when u think about all the big excercises (squats, deads, military, bench, rows) then specific excercises for bicep tricep forearms lats and shoulders uve got urself a 3 hr workout that will stuff u up badddddddd."
Not sure about intention about it came off different that you wanted....
I try to do 2-3 compound exercises per workout when I am fresh...then include some smaller exercises for the core,grip, or a specific weakness...
If you tire out quickly then do 1-2 key compound exercises then supplement them with smaller less exhaustive exercises....however I would still not do curls and tricep extensions for primary exercises in an 'arm' day..if anything do pull ups or chins and dips and then add a couple sets of close grip bench and heavy curls....
Not clear about your A, B idea...
If you feel at 15 you're not ready for high intensity lifting(which is cool, i actually didnt see how old you were) then try lowering the % of 1rm to say 65-70% and instead do more sets. So many people lose form on high rep sets that it's counterproductive...I wouldnt go beyond like 8 reps for working sets...
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2006/12/11, 03:51 AM
The a,b workout is say..
A- Back,Shoulders,Lats,Forearm
B- Chest, Bi's, Tris, Legs
Thats an example i no thats not a good split but thats sorta the idea. This way i can workout the groups twice a week because i really feel thats what works for me best. I really wanna try this but i really need help splitting the muscles into the 2 days. THe excercises id really like to have ill start with
BACK-T Bar Row, Reverse Flies
SHOULDERS- Lateral raises, Milatary Press
CHEST-Flat+Incline Bench press, leaning dips
BICEPS- BB Curl, DB Curl
TRIS- Skull Crushers, Close grip bench
LEGS- Squats, lunges
I was wondering is there anyway that all those exercises could be put into 2 seperate workouts without overtraining.
If you really dont have time for this menace please say now because ill then need help with arraging the groups then excercises ect so you can bail now lol but any inputs obviously greatly appreciated:big_smile:
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2006/12/11, 04:11 AM
i also forgot to add deadlifts for back excercises
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