• FreeTrainers.com Forums
• General Fitness & Exercise
• Opinions on my routine PLEASE

Group: General Fitness & Exercise

Opinions on my routine PLEASE

Kasper Posts: 153 Joined: 2002/08/30	2006/12/13, 04:52 AM okay so I have a routine here on ft but I can never stick to it so im sorta following my own rihgt now but im not exactly sure if im doing it rihgt im no expert, im currently in iraq rihgtn ow, fallujah to be exact and i try ot work out almost every day but sometimes missions get into that and i wont be able to. this is my basic workout right now Monday - biceps(dumbell curls, barbell curls), triceps 15 min cardio x2 Tuesday - chest(bench press, incline bench press), shoulders(shrugs), legs(deadlifts) 15 min cardio x2 then i repeat it, giving either saturday or sunday as a day off but still do cardio. I lift a heavy weight that i can do 5 reps on and without rest i follow i with a ligher weight for 12-15 reps. then i rest for 2 minutes and do another set same deal, for about 4-5 sets. In the morning i eat eggs and fruit, afternoon i eat eaither poultry or fish and some bread and for dinner i may eat the same or have spaghetti. Ive got 3 months left here, and i want to have a noticeable result when i come back, if you have any thing to add to my workout please do so, i want to gain muscle fast and i do cardio to shed some poundage off. I want the best setup for the best results
	2006/12/13, 04:58 PM yes...i have a suggestion....make more effecient use fo your time.;..doing curls and extensions is a waste of your time... Focus on a few big movements per workout... Mon Heavy Squat Variation Lunges Calf Raises Wed Push Presses Weighted(if you need to) Chin Ups Weighted(if needed) Dips Thu Heavy Deadlift variation Weighted Hyperextensions Weighted Crunches/Sit ups Weighted Twists something like that..with 3x3 or 3x5 scheme... .can you add curls to one of the day? sure...just make sure it's no more than 3 sets...you can also add a movement for triceps like close grip bench....but generally pull ups/chin ups and dips take care of that...more effeciently and with a lot more weight....
Kasper Posts: 153 Joined: 2002/08/30	2006/12/13, 11:50 PM how are curls and extensions a waste?
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/12/14, 01:29 PM They're a waste because there are better things you could be doing with your time/energy. Compound moves like menace speaks of above (squat, deadlift, rows, bench, etc) utilize more muscles and are a more efficient use of your time than isolation moves (curls, extensions). You will experience better gains in a shorter amount of time if you do heavy compound moves assuming everything else is in line.
Kasper Posts: 153 Joined: 2002/08/30	2006/12/16, 04:29 AM alright ive got another question, ill probably be working out 6 days a week, so which variation of muscles should i be working out per day. as in monday - biceps triceps deltoids tuesday - chest back shoulders wednesday - legs and repeat?
	2006/12/16, 07:12 PM deltoids=shoulders....so you're doing them 2x in your 1 cycle? seriously try the workout i suggested....you'll make more gains than most people in your gym.....you can do curls/extensions but they should not be primary aspects of your workout....also take a look around the gym to see how many people are doing these curls,extensions...etc.....every girl? most guys? how many people u see deadlifting? squatting? what kind of gains are they making? seriously if you want gains focus on big lifts....stop focusing so much on how the muscles are used ...ever wonder which muscles you're using in real life as you do any given activity? ever pick up groceries and then wlak them to the car and then think to yourself 'hmm arms day was yesterday...today is a leg day".....and then proceed to kick them the rest of the way?...no?...then why do use such thinking when working out?...working around big lifts simplifies everything considerably and produces great results...just need to remember to keep pushing yourself and the weights....with good form...and the results will be there
Kasper Posts: 153 Joined: 2002/08/30	2006/12/17, 02:14 AM i understand where your getting at, i tried deadlifting but i dont think im doing it right i feel like im bending at the waist which is waht your suppose to do but i barely feel the pull on my hamstrings. well anyway what your trying to get at is more compound excercises less isolation right?
Kasper Posts: 153 Joined: 2002/08/30	2006/12/24, 01:26 AM menace, is there anything else i can do other than push presses cause ive got a lower back problem...is there any excercise that isnt too much on the back. I know squats are another thing thats heavy on the back.
	2006/12/24, 06:44 AM what do u mean by lower back problem? is it sore? uncomfortable? or do you have a specific medical problem or condition ? most people feel uncomfortable at first when squatting because it does put pressure on the lower back...but eventually you adjust... I would try standing barbell military presses with staggered stance....instead of push presses....or bent presses.....