Gym Plan ? - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Gym Plan ?

nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/14, 11:04 AM Been going the gym since june and have had about 3 different gym plans/routines and really dont think that any of them helped me and didnt see a point continuing with them. Would anybody be prepared to help me out and create one please ? I would be looking to train biceps, triceps, back, shoulders and chest. And do situps etc. Dont think im doing legs as widnes rugby have told me they will grow naturally and i shouldnt train them yet. If some of you are prepared to help me out then i will let you know my current gym plan, sets and weights etc to give you an idea of what ive been lifting. Thankyou very much

Pemdas Posts: 973 Joined: 2004/07/22	2007/11/14, 11:41 AM What do you mean you don't think that they help you. What were you doing? Can you lift more weight than when you started. Did you gain any weight? What does your diet look like. What are your goals, strength, size, endurance, weight loss?
nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/14, 02:13 PM Well, the first 2 didnt improve anything. The on im currently has made me a little stronger but thats all. I think it would be good to post my routines, the sets i do and the weights i use. Could you then tell me if i should remove anything or add things etc ? My diet isnt very good as im a very fussy eater. I take protein shakes on the days i train which helps out on the lack of good protein.
yadmit Posts: 4,670 Joined: 2003/10/05	2007/11/14, 02:33 PM I think you may have answered your own question.... diet. And, you've tried three different routines in about five or six months... things take time.
nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/14, 02:36 PM My first plan included a bit of every muscle each time i went to the gym. The second i couldnt feel it working me at all after about 3 month. The one im currently on, im not to convinced about my sets. I was advised about these sets by somebody who went to the gym alot and took steroids so needed serious training. It consists of 4 sets. 1st set - 50% max weight till failure 2nd set - 75% max weight till failure 3rd set - Max weight 6 to 8 reps 4th set - 50% of max weight till failure. Would you beable to look at my training plan just to see if anything is wrong etc ?
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/14, 02:44 PM Your first problem is listening to someone on steroids. They have to and are able to train much differently. I have never heard of doing sets like that and I think that it is garbage. Furthermore, that doesn't really explain what you are doing. I understand the set progression, but what exercises are doing and how many. Spell out everything. How did you determine your max? Are you trying to add weight each week? Diet is just as important as training. I have a feeling that you are under eating, which pretty much negates any effort you put in at the gym.
nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/14, 02:52 PM Well i go 3 times a week. monday, tues and thursday. Monday - biceps and triceps Bicep Curls on the machine 10kg barbbell curl - 10 full reps,6 half, quater till failure. x 2 sets Dumbbell curls - 10kg - 10 reps of straight, twist, hammer Tricep dips - 4 sets of 10 dips Tricep Pushdowns Tuesday - Chest Bench Press Dumbbell Bench Press Cable Crossovers Thursday - Shoulder and Back Shoulder Press Dumbbell Shoulder Press Shrugs - For traps 1 arm dumbbell row Seated Cable Row high cable row I do Chest on its own as i find that my weakest area. I determined my max weights basically by a bit of trial and error. For example on the machine bicep curls i could do 25kg curls, but couldnt do 6 - 8 reps after the other sets before it. But doing 20kg i was able to push 6-8 reps after the first 2 sets.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/14, 03:25 PM First Problem...where is you leg work? Second Problem...this is shitty split. My Advice...use one of the program from this site.
nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/14, 03:29 PM Been advised by rugby league scholarship to not do leg work as they will grow naturally. Where can i find one of these programmes ?
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/14, 03:35 PM Blasphemy!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/14, 03:36 PM Click on Exercise Program. It will take you through a wizard to set a program based on some stuff.
yadmit Posts: 4,670 Joined: 2003/10/05	2007/11/14, 03:59 PM I'm thinkin' if you wanna gain strength and beat the snot out of the other players on the other team, work the legs. -------------- I see the words you are typing, but all I read is clickclickclick Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/14, 04:01 PM Im really not seeing where i can click Exercise Programme.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/11/15, 08:49 AM Fitness plan at the top of the screen.
nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/15, 04:24 PM So i have to pay to get this fitness plan sorted ?
yadmit Posts: 4,670 Joined: 2003/10/05	2007/11/15, 04:42 PM Nope. It's free.
nathanlowe Posts: 8 Joined: 2007/11/14	2007/11/16, 02:50 PM Perform the routine as follows: Day 1, Chest and Tri, Day 2 - Back and Bi's, Day 3 - Legs and shoulders. Warm up 5-10 mins, stretches 5 mins, cool down at the end of the routine. Also warm up with 2 sets on 1st exercise per bodypart, 1 set very light weights x 15-20 reps, 2nd set approx 1/2 the weight you are going to use in your exercise x 10-12 reps. Day 1. Flat barbell bench press, incline dumbell press, Incline fly's, Pec dec. Skull crushers, pushdowns. 3 x 10 reps on each. Day 2. Pulldowns (front), 1 arm dumbell rows, seated rows. Barbell curls, alternate dumbell curls, Hammer curls. 3 X 10 reps on each Day 3. squats or leg press, leg extension, leg curl, seated calf raise. Dumbell shoulder press, dumbell or cable side laterals, dumbell or cable rear delt raise, dumbell shrugs. 3 x 10 reps on each Abs twice per week.