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2003/07/01, 03:37 PM
Hi everyone,
I haven't been doing a routine or a program ever since I started at the gym (a few months) I simply go to the gym, on my my legs day I do as many leg excercises I can stand, and on my arms day I do as many arm excercises I can stand, and so on. I just don't trust the FT programs because there is an incredible amount of complaints about them, because they force me to compound excercise, and because I don't know how to do half the excercises or don't have the equipment and it's such a hassle to change all that around.
Would you recommend a change? if so, what?
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2003/07/01, 03:44 PM
What do you mean "force you to compound exercises". A change every 3-4 months or so is always a good idea
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/07/01, 04:03 PM
What I meant was that it makes me do legs, arms, chest, abs..etc, all in one workout.
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2003/07/01, 04:16 PM
that just may be because of the time frame you gave it for your workouts. I do not use them cause I like my own split. What are you looking for interms of a workout?
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/07/01, 04:32 PM
You haven't been doin' a routine?!?!?! What!!!! LOL. The greats always walked into the gym somehow changing their workouts...trick the muscle. Maybe do one body part every day. I don't like working chest and legs on the same day either, I felt that everything I had was in my chest and I should keep it there, not waste time warming up my legs. Saves time to do them seperate, also allows you to concentrate a little more.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/01, 04:32 PM
Well, I know I'm way off and probably doing everyhing completely wrong, but here goes...
Day 1 = cardio
Day 2 = Legs :
--squats 20 lb weights (15,15,12,10) --
--Walking Lunges 20 --lb weights (ditto) --
--Leg extendors 45 lbs (ditto)
--That thing where you lay down and lift your feet to your utt by bending at the knees (sorry, can't remember machine name) 35 lbs (ditto) --
--calf raises 30 lbs (ditto) --
--Inner things on Multi Hip Machine 90 lbs (ditto)
Day 3 = Cardio
Day 4=Arms/back
--Barbell Curls 20 lbs (10,10,10)
--Flyes 12 lb weights(15,15,12,10)
--Tricep Machine 80 lbs (15,15,12,10)
--Cable pulldowns (whatever the proper name is..?)40 lbs (15,15,12,10)
You know what, there are so many excercises that I don't even know what they're called. I just sort of see other people do them and go for it. I'd say I do a good 5 or 6 more on "arms" day but I just came to the realization that I do arms/back/chest/shoulders all at once.
Day 4=cardio...
start the cycle again.
yes i need some big time help!
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2003/07/01, 04:59 PM
No looks good to me about what I do each workout I pick a exercise that I have not done before and change it up. Right on track the question you have to ask is am I getting anywhere? As long as you see gains/progress you are ok!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/07/01, 05:01 PM
What I do is
Monday-Chest, tris....
Tuesday-Back, 1 bicep movement
Wednesday-Legs
Thursday-Bi's,
Friday-Shoulders, 1 leg movement..calves
I do cardio on Monday Wednesday Friday, and do different ab movements on Monday Tuesday Thursday Friday...After 6-18 weeks I then move to a three day a week program
Monday-Chest Tris Wed.- Back Bis Friday- Legs Shoulders
Some people like longer splits some prefer combination workouts, this is just what I do hope it provides some help.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/02, 02:42 AM
Tara, are you doing it this way because you can only get to the gym twice a week? It seems quite a few people do the upper body/lower body split, but since I started lifting heavier there's no way I could do all of that in one session. I can't even do them back to back, but if that's all the time you have then you have to make it work. Right now I'm doing:
M-back/biceps/cardio
T-abs/shoulders/hips
W-off
T-legs
F-abs/chest/triceps/cardio
S-off
S-cardio
I know some people can do a total body workout a couple times a week, but I think that would take me too long.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/07/02, 10:00 AM
Thanks everyone. I'm really surprised Mutt that you said what I'm doing is "right", I was expecting a big "shame shame." No
Victoria, I don't only have two days a week, I have all the days in the world really. I guess I just don't know what movements work which muscles. I feel that if my arms are moving, I must be working my arms. I guess I just need to look into the fitness resources on here and make myself up a bit of a plan. thanks richard, mutt, and victoria.
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2003/07/02, 10:08 AM
Ok here are some pointers and hints: if you are not afraid to really work hard i think you will be pleased. Add the following(warning these are hard to do but the results are worth it.) Back...bent rows, deadlifts. Shoulders...shrugs, upright rows and some kind of press barbell,dumbbell. Arms well you got some in there but add more to bi and tri (flyes belong with chest) I would have a split like this
Day1 chest/bi
day2 shoulder/tri
day3 cardio
day4 back
day5 rest/cardio
day6 rest
day7 legs
hope this clears some things up...you are on the right track just need to "fine tune" it
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/07/02, 10:19 AM
okay mutt thanks, i'll report back to you when i get to use some of those excercises. today is cardio so i'll get back to you in a few... your helps'a appreciated.
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2003/07/02, 10:52 AM
On legs I think you look good, I might even drop the inner thigh machine thingy because you're going to get results in your inner thighs from your squats and lunges; you might try experimenting with your squat stance, maybe do some wide stance squats to hit your glutes and inner thighs. IMO that would be a more efficient use of your time but I don't really trust those inner thigh machines. I didn't see shoulder exercises in your post; Mutt mentioned a few, I like military presses, lateral raises, and bent over cable laterals for my rear delts. Alternates for your triceps might be lying tricep extensions (love these) with dumbells or a barbell.
You said there were a lot of complaints about the ft programs; I'm doing the progressive gains program on a three day split and I really like it, so you might try one and see what you think. If you don't like it you can always try something else.
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2003/07/02, 11:34 AM
Thanks for starting this thread Tara. :) I need a change in my workout as well...mainly because I'm getting extremely bored mentally and finding that the boredom is making me lazy. I guess I'm a true Gemini when it comes to needing a LOT of variety and mental stimulation to stay interested in something.
I'm planning to do this:
Saturday AM: 20-30min walk or bike ride
Saturday PM: Legs (Leg extension, leg curl, abductor, adductor, leg press, lunge, squat, and alternate weeks of seated vs standing calf raises)
Sunday AM: 20-30min walk or bike ride
Sunday PM: Chest/Arms (Incline dumbbell press, flat dumbbell fly, machine press, pec deck, dumbbell preacher curls, standing hammer curls, dumbbell tricep kickbacks, machine tricep extension, dumbbell forearm curl)
Monday AM: 10-15min HIIT
Monday PM: Back/Shoulders (Wide grip lat pulldown, close grip lat pulldown, cable row, machine high row, machine low row, dumbbell press, standing dumbbell front lat raises, standing dumbbell side lat raises, machine back extension, bent over barbell pullups)
Tueday: Rest
Wednesday AM: 10-15min HIIT
Thursday PM: Chest/Arms (flat dumbbell press, incline dumbbell fly, machine press, machine butterfly, machine preacher curls, seated dumbbell curls, dumbbell tricep kickbacks, machine tricep extension, dumbbell forearm curl)
Friday AM: 10-15min HIIT
Friday PM: Back/Shoulders (cable cross over, dumbbell shrugs, cable row, machine high row, machine low row, dumbbell press, standing dumbbell front lat raises, standing dumbbell side lat raises, machine back extension, bent over barbell pullups)
Now to motivate myself again.
On a side note, does leg day make anyone else short tempered? Seems like every leg day, I have a bit of rage going on after the workout....not to mention I feel like puking after lifting.
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~Jennifer
http://www.gwindalyn.com
If you dont stand for something, you will fall for anything.
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2003/07/02, 12:23 PM
Thanks for the advice Jessica, I just don't like the FT programs for some reason, I guess I jsut don't trust getting my routine from a machine, you know? I like real human input.
Looks like you're all set to go gwindalyn! I may implement that AM and PM thing, looks like a good idea. Your program looks great, but I'm no expert. I too was getting bored so a mix up will be good. I think my biggest problem is I don't know all the names of movements, what muscles they work, etc. I need to do my homework.
YES, leg day can just plain piss me off sometimes! I've had a couple of days where I did a few of the excercises, got mad, and walked right the heck out of the gym. it's just hard ... that's the only explanation I can come up with, and certainly it makes me nauseous. ick leg day.
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2003/07/02, 06:58 PM
Tara, you can find some great workouts/splits in Muscle Fitness Hers. Every month there seems to be a new one and it's good because they actually show women doing them...not 'the incredible hulk'...lol. I use the hip machine regularly and I think it helps. The only way to know is to quit using it I guess, and see what happens. But I've noticed that between that and plie squats my inner thighs have tightened considerably. And that's a good thing, right?
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/07/03, 08:05 AM
I will check out Muscle Fitness Hers; I'm about to finish my eight week FT program. Do they have a website? Or do you have a subscription? I'm always looking for something new.
Gwin, I love leg day, I love wobbling out of the gym on noodly legs. LOL It is my favorite day. I usually feel short tempered going *in* to the gym, working out hard really calms me down.
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2003/07/03, 08:41 AM
Okay, AZ, I found it - muscleandfitnesshers.com. Thanks -
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2003/07/03, 11:29 AM
I went and checked my stats since I started week one of my ft program just to see and since I started my weight has stayed exactly the same - but I've lost 3 lbs of fat and gained three lbs of muscle, went down 2.5 points of fat in body comp, lost an inch from my waist, an inch and a half from hips, half an inch from upper arm, and an inch from the thigh. That is from following the progressive gains program plus a good maintainable diet, not a low calorie diet.
Anyway just following up, not trying to talk you into anything just realized my review was pretty vague - so wanted to be more specific why I'm pleased w/ progressive gains for anyone else who might be reading this thread. I'm not looking for dramatic weight loss, more fine tuning and muscle gains, so this has worked great for me.
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2003/07/03, 03:46 PM
AAAGGH!! I did shoulders and triceps today with mostly new excercises and they are definitely burning! Especially my shoulders, I did about 4 new excercises today. Thanks for the suggestion mutt
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2003/07/04, 04:34 AM
Isn't it amazing that just changing your exercises can make you feel such a difference? Tara, do you keep a workout journal and write down what ones you are doing?
Jessica, I'm with you on the legs. I did legs today and even threw in some extra sets of plie squats at the end. I love the way my legs feel tight. I hate back/biceps day, my arms are so tired I can hardly drive home. I love M&F Hers. Even my husband likes it, says it has more info in it than M&F. I cut out the different workouts, pictures, descriptions and keep them in folders for quick reference.
Sounds like we are all doing pretty good with our programs, and since I know I'll need it....good luck getting through the weekend ;)
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/07/04, 11:06 AM
I just checked out their website and they even have a message board; I'll go back when I have more time.
The workout journal is a great idea; I need one so bad. I need to keep track of the weights I'm using for some of the exercises I don't do as often, like the seated cable rows. I tend to keep track of the ones I do every week but not the every now and thens. It would be a big help!
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2003/07/04, 11:52 AM
Yeah, in order to know where you are going you have to now where you've been. If you do what you've always done you'll get what youve always gotten...I think that's someones signature. Logs will show you how youve progressed and what you've done so you don't do the same weight twice. For one serious about changing themself, a log is a must.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/04, 11:58 AM
============
Quoting from 7707mutt:
Day1 chest/bi
day2 shoulder/tri
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This is a question...would this be overtraining muscle groups...Chest on like monday and tris on tuesday...I thought that you worked triceps as a secondary muscle group when do bench and stuff...but that would be doing the same body part two days in a row by hitting them as a primary on Tuesday.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/04, 01:42 PM
I don't keep an excercise journal, I've never been much of a journal person although I've tried time and again. I can't seem to stick to writing stuff down. I may try again
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2003/07/04, 04:51 PM
Here's mine, it's intense, but it's sure working:
Day one: chest, triceps, front/mid shoulder
Day two: back, biceps, rear shoulder
Day three: abs, legs, calves
30 mins. (stairmill) hard cardio 4-5 days a week whenever I have time. Daily stretching.
I split the shoulders because they get worked in different ways according to the large group exercises in the program(eg: anterior deltoid with bench press/posterior deltoid with prone flye). I do a periodized program where I increase my weight as I'm able for 6 weeks, then have a light week, followed by another 6 weeks beginning slightly lighter than where I left off at the peak of the last cycle. I've seen fantastic results. Let me know if I can help more, or if you need specifics.
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Think you can or think you can't; either way you're right--Goethe
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2003/07/05, 03:57 AM
Tara~ I have kept a journal since day one. First because I didn't know what I was doing, so I had to write it down. I have kept one ever since. I usually write down what I'm doing the day before. I use a little 5 x 7" notebook and I write in it the day before what I will do the next day. Once I have managed to lift the same weight for the max reps 2 weeks in a row I move the weight up. Without my notes I would'nt know what I was doing! It's a great tool.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/07/06, 09:54 PM
Yes.... a notebook is a compass for the weight room.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/07, 08:37 AM
Richardjst you are correct that chest works triceps, and that back works biceps. I gave her my workout, here is why. I like to really hit each area hard. I have found that for me doing chest and tris I just could not get enough work outta the tris after chest and vice versa for back and biceps. SO I tried to do them opposite and it works. I am not telling anyone to do this but give it a try and see for yourself. If it works great if not no harm....I also go back once in a while to chest.tri and bck and bi at times.
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If you can still itch your nose after arm day, go do another set wussie!!!!
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