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Would this workout be ok?

flipperfin Posts: 24 Joined: 2005/07/27	2007/12/04, 12:59 PM Ok im 17, my weight is 61 kg and im 186 cms tall. Ive been training for some time but the results arent overwhelming. I read about the bodytypes, and decided that id probably be somewhere between ecto and meso, since im no stick, and my arms/legs arent that long compared to the rest, besides my shoulders are quite wide as well. Up untill now ive been doing 3 sets of 10-12 repetitions, but after reading the bodytypes thing, ive come down to this: Ill be doing 4 sets of 7 repetitions instead now, working out 5 times a week, sometimes maybe just 4 days. (I also play badminton 3 hours every week) Monday: Rest Tue: Back, legs Wed: Biceps, abs Thu: Triceps, Chest Fri: Rest Sat: Legs, abs, biceps Son: Shoulders, chest The muscles that are the furthest behind so far id say is the upper chest, biceps and my legs. What do you think ?
flipperfin Posts: 24 Joined: 2005/07/27	2007/12/04, 01:02 PM Also i sleep around 6.5 - 7 hours each night.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/04, 02:14 PM Don't neglect your back. I would do back rather than biceps and maybe toss in a set of curls at the end.
flipperfin Posts: 24 Joined: 2005/07/27	2007/12/04, 02:16 PM ============ Quoting from ecle5c: Don't neglect your back. I would do back rather than biceps and maybe toss in a set of curls at the end. ============= Okay, but its just that i find my back a little more developed so i chose to do biceps a little more often till it catches up, and then ill change it again. Or is that a bad idea?
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/04, 05:00 PM I promise you that your back isn't as developed as you think.
flipperfin Posts: 24 Joined: 2005/07/27	2007/12/05, 12:14 AM Ok ill try it then, Monday: Rest Tue: Back, legs Wed: Biceps, abs Thu: Triceps, Chest Fri: Rest Sat: Legs, abs, back, (biceps) Son: Shoulders, chest But what about the playing badminton etc? Could that slow the building down ?
Olibobwa Posts: 123 Joined: 2006/06/12	2007/12/05, 02:38 AM I love how you start with a rest day:big_smile::laugh:
Olibobwa Posts: 123 Joined: 2006/06/12	2007/12/05, 02:40 AM Oh yeah it's Sun not Son
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/05, 08:30 AM On tuesday do Back/abs, Wed do biceps/chest, Thurs do Tri/legs. Back and legs on the same day will be hard to do, split them up. Don't do biceps before back, or triceps before chest or you are just short changing yourself.
flipperfin Posts: 24 Joined: 2005/07/27	2007/12/05, 10:41 AM Monday: Rest Tue: Back, abs Wed: Biceps, chest Thu: Triceps, legs Fri: Rest Sat: Legs, abs, biceps Sun: Shoulders, chest Better? :) Thanks for the advice so far
flipperfin Posts: 24 Joined: 2005/07/27	2007/12/05, 02:39 PM Though id still like to find out what im doing wrong. As an example take today, i trained my chests and i did 5 -6 different exercises, each with around 4 sets of 7 reps. Is that not enough or something?
	2007/12/05, 03:13 PM You are overtraining - that is 168 reps - just for chest. What are your goals? Why are you trying to separate your body parts?
flipperfin Posts: 24 Joined: 2005/07/27	2007/12/05, 03:22 PM Well i had already done abs earlier the day, so i chose only to do chest - also i didnt really have much time, but the 5 exercises were different of course, is that overtraining? What should i do instead then?
	2007/12/05, 04:11 PM Still do not know what your goals are, but have you considered lifting 4 days a week? 2 Upper and 2 Lower. Your workouts should focus around compound movements like: Squats, Deadlifts, Rows, Chin/Pull Ups, Overhead Pressing, Bench, Dips, ETC.... You can add in some supplemental exercises at the end. Also what you eat and how much along with rest are just as important.
flipperfin Posts: 24 Joined: 2005/07/27	2007/12/05, 04:16 PM My goal is to gain muscle mass, ill try taking some pictures so you can see what i mean ;) I could go with 4 days a week, no problem. As for today I think ive gotten around 130g of protein. Maybe i should search for some workout plan for mostly beginners?
	2007/12/05, 04:20 PM I can email you some links if interested. I have them at home or I would post them now. You can IM me your email and I will get them to you tonight.