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2005/11/30, 02:40 PM
I promise that this won't be another ALL CAPS POST WITH COMPLETELY UNREALISTIC GOALS. I am merely looking for some advice as to how I can optimize my time at the gym.
My current routine was set up by a trainer (who happens to be a natural body builder in competition) and was slightly modified by me. I work on opposing muscle groups so there is little to no stopping time.
I work on a three day system such as follows. I'll do reps after each one. I do everything slowly and controlled with an emphasis on form. What machine work I do, I do because I have reached a point where I am having trouble with free weights being dangerous to me without a spotter (really just bench pressing).
Each day I do two various ab/oblique excercises. Sometimes using body weight and declines or plates, whatever. I keep it switched up. I also run/bike for 30-45 minutes every day that I work out.
My body: I'm naturally very strong and energetic. I used to be a long distance hiker (ie 25 miles w/ 50 pounds on my back for fun). I'm just over 6' and weigh about 160 lbs after 6 months of steady working out. I've got a pretty low body fat, you can see my six pack nicely (not nicely enough!). I'm long and leanto the extreme.
My goal: I want to bulk up a bit to offset my natural skinnyness, but in the end what I really value is strength and endurance. I do not want to load up on 300g of protein per day and bulk out but get a nice fat tummy to go with it.
My eating habits and suppliments: I don't have the strength of will and/or time to eat perfectly as a college student. I eat pretty well, healthy breakfasts, no junk food. I try to get a lot of protein through what I eat and make sure not to eat empty carbs etc. I take protein shakes after my workouts (prolab n-large 2) and glutamine at night. I also eat protein bars 1-2 times a day.
My routine:
Day 1 Arms:
Straight bar barbell curl 20 15 12 10 8
Cable push down (triceps) 20 15 12 10 8
Hammer curl w/ rope on cables 20 15 12 10 8
Tricep dips w/ weight 15-20 x 4-5
Calf raise (to spread out my calf workout) 20 15 12
Day 2 Shoulders/back:
Chest press (on a machine that lets me bring my hands together in the middle) 20 15 12
Seated row 20 15 12
Military presses 20 15 12
some sort of crunch
Pec fly machine 20 15 12
lateral raises on machine 20 15 12
Rear delt on machine 20 15 12
Day 3: leg day
Lateral Pulldowns 20 15 12
Leg Press 20 15 12 8
weighted hanging knee raise 40 30 20
prone leg curl 20 15 12
leg extension 20 15 12
calf raises (different type) 20 15 12
trunk twist w/ weight 30 30 30
So any advice would be wonderful. I am starting to think that on things that I really want to bulk out I might need to switch to three sets of 8-12 with higher weight, like biceps etc, but I'm not sure. Also any suppliment advice would be cool too. Thanks for your time!
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2005/11/30, 03:08 PM
Over all it is not bad, and if it works for you then why change. That said I see no deadlifts, bent BB rows, or squats. If you are looking for strength, mass endurance these are needed. that is my opinion.
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/11/30, 03:28 PM
i'm not even sure what a bent bb row is heheh... My trainer took me off deadlifts because he was worried about me hurting my back. And as far as squats go, I really have a bad build for them, i'm too tall and lanky for em. Even the govenator said that he didn't use squats too much because he was too tall.
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2005/11/30, 03:58 PM
Um no Arnold used squats a lot. how tall are you? I am over 6 feet. Do you have a back problem? A BB Bent over row is: a Barbell bent over row. Look in the fitness resources tabs to find back exercises this one is listed.
The fact you are tall is not a reason not to do them just a excuse cause they are hard LOL.
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/11/30, 05:21 PM
I'm 6'1 but I have longass arms and legs. My trainer told me I had the wrong body type for squats. Maybe he is wrong. I'm pretty green still so it is hard to really say.
I'll fool around some with it. What I am more curious about is opinions on reps. He has got me doing 20 15 12 and I'm starting to think from what I've read that three sets of 8-10 with the same weight each time (heaviest I can do) would be better. But then again...
Grr so complicated.
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