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2006/10/25, 03:02 PM
Here is the routine that I am doing now (given to me by my personal trainer here at work) This is my bulking cycle monday through friday. My goals are to get that "model" look highly cut and defined but with good size. My previous two 8 week cycles were cutting and strength building respectively. Just looking for second opinions on this routine because I change every 8 weeks and I want to know what to ask for next cycle. Thanks
MONDAY
Exercise Sets Repetitions
Preacher Curl 4 4 to 5
Wide Grip DB Curl 4 4 to 5
DB Hammer Curls 4 5 to 6
Reverse BB Curls 4 5 to 6
Leg Press 4 10,8,6,6
Leg Curl Machine 3 6
Leg Extension Machine 3 6
Adductor Machine 1 Max
Abductor Machine 1 Max
TUESDAY
Exercise Sets Repetitions
Incline Bench 4 4 to 5
Flat Bench Chest Fly 4 4 to 5
Chest Press Machine 4 6
Push Ups 4 10
Close Grip Bench Press 4 6
BB Skull Crushers 4 5 to 6
1 Arm Tricep Pressdowns 4 6 to 8
Bench Dips w/Weight 4 6 to 8
Bent Arm DB Lateral Raise 3 6
Military Press (Smith Machine) 3 5 to 6
WEDNESDAY
Exercise Sets Repetitions
Side Plank - DB Raises 3 6
Pull Ups (wide grip) 4 8,8,6,6
Chin Ups (close grip) 4 8,8,6,6
Shrugs 4 8
BB Upright (high) rows 4 10,8,8,6
Low Back Ext with weight 4 10
Weighted Oblique Raises 3 12
Wood Choppers 3 12
Decline Bench w/Weight 3 15 to 20
Leg Raises w/Weight 3 15 to 20
THURSDAY
Exercise Sets Repetitions
Squat 4 4 to 5
Split Squat 4 4 to 5
Seated Calf Raises 4 8 to 10
Squat w/Plates under heels 4 5
Standing Calf Raises 3 8 each position
DB Concentration Curls 3 8
Rope Hammer Curls 3 8
Dips (Tricep dips on chair) 3 6 to 10
Rope Press Down 3 8
FRIDAY
Exercise Sets Repetitions
Bench Press 4 4 to 5
Incline DB Flys 4 4 to 5
DB or BB Pullover 3 5
DB Incline Lateral Raise 3 8,6,6
DB Arnold Press 4 8
DB Front Raises 4 8
Lateral Raise Machine 3 6
Weighted Oblique Raises 3 12
Wood Choppers 3 12
Decline Bench w/Weight 3 15 to 20
Leg Raises w/Weight 3 15 to 20
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2006/10/25, 03:03 PM
Wow the formatting didn't really hold up there.... sorry
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2006/10/25, 03:37 PM
Your profile is not filled out so we do not know anything about you. In my opinion that is to much volume and you are overtraining. Not sure if you will be able to keep up with that type of training. Fill out your profile and make sure you tell us something about you so we can better answer your questions. Welcome to FT !!
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Life is a lesson. You will learn it when you are gone.
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2006/10/25, 03:53 PM
I did fill it out but it isn't showing up, sorry about that.
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2006/10/25, 03:58 PM
So what are the dangers of overtraining? I'm just trying to hit each muscle group twice a week. What do you recommend?
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2006/10/25, 04:28 PM
Dangers of overtraing could be injury, lack of motivation, no longer making gains, etc.... There is nothing wrong with hitting your muscles twice a week. Can you break up your training days so you are not lifting 5 days in a row? If not you may want to go to a four day routine. Mon/Tues
Thurs/Friday. Rest is very important. I do not want to tell you what exercises to do, but I would cut out a lot of these exercises and stick to the big compound moves. If you want to supplement with isolation that is up to you.
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Life is a lesson. You will learn it when you are gone.
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2006/10/25, 11:28 PM
Problems I see:
You start your workout with preacher curls. Like?
Volume much?
Upper back? Rowing?
Your leg training could be much improved.
It seems to me like you are trying to do too much at once. I'd recommend starting over from scratch, maybe try an upper/lower split.
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Iron and chalk.
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2006/10/26, 07:56 AM
Can you explain to me what a Wide Grip DB curl is?
Is there a reason your first chest exercise is incline bench and you only do a machine press last?
Why are you doing laterals before the compound exercise military presses?
Why in the world are you do 3 squat exercises? And one with plates under the heels?
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Stop freaking talking about what you squat and SHOW ME WHAT YOU SQUAT!
7707mutt@freetrainers.com
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2006/10/26, 01:50 PM
1. Wide grip DB curl is holding your elbows in at your sides and extending your arms out at a 45 degree angle from your body and then curling. I had never heard of them before my PT told me about them.
2. That's the way my PT drew it up
3. Same as above
4. Ditto, the plates under the heals thing is new to me too, and I can't really speak to the benefit of it.
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Quoting from 7707mutt:
Can you explain to me what a Wide Grip DB curl is?
Is there a reason your first chest exercise is incline bench and you only do a machine press last?
Why are you doing laterals before the compound exercise military presses?
Why in the world are you do 3 squat exercises? And one with plates under the heels?
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2006/10/26, 01:52 PM
The other thing I should mention is that I do a LOT of supersetting with the stuff that is listed, so the order isn't always what is written.
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2006/10/26, 02:05 PM
if i followed burgels routine i would surely die... a lot for one day IMO... :surprised:
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2006/10/26, 02:45 PM
I am sore just thinking about it.
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Life is a lesson. You will learn it when you are gone.
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2006/10/26, 02:50 PM
Ka - we need a picture of you
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2006/10/26, 02:57 PM
yes ka....a member for 6 years...and no photo...that just will not do....
and 'um yeah...I agree with tuin...I would die too....'buncha dead people...that won't do either...
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2006/10/26, 03:47 PM
halloween is near though... :big_smile:
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2006/10/26, 03:57 PM
This is true...and I do adore halloween...ok...stick with your routine...get mutt to do it too...oh and tim....wouldn't mind to get rid of them....:big_smile:
ok,ok...I'll get out of your thread...pardon me....
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2006/10/26, 04:00 PM
I insist, you are funny!!! :laugh::laugh::laugh:
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2006/10/26, 11:23 PM
oh oh oh! i get to go first!!!!
Your personal trainer sucks.
Sweet, that felt good.
Now, so that you know, my sister is 12 years old, has a 55lb max bench, and just passed my practice exam for the last certification I recieved (AMFPT). Certified doesn't mean anything.
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Iron and chalk.
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2006/10/27, 06:23 AM
I 2nd that PT doesnt seem to know anything about program design...that program made my eyes bleed....
I would lift a max of 4 days a week....and more like 3....stick to compound exercises covering your whole body....(squats, deadlifts, OHPs, chins, dips, lunges, BORs,etc)....pick a few of these exercises per workout, supplement them with couple smaller ones and that's that...
'model' look is more than just lifting weights....you need to factor in nutrition, sleep, cardio, lifestyle factors...(assuming the models you are choosing do not use any steroids...which some do)
if you want to have size and low body fat...then you'll need to put on weight/muscle before you go on a restricted calorie diet to shed body fat...this process takes a while when done naturally....
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2006/10/27, 07:37 AM
So let's summarize your help here. My personal trainer sucks, and my routine is designed to create dead people for halloween. Thanks...
Menace, up until this 8 week cycle I was only lifting 3 days a week, and I watch my diet very closely and eat 6 meals a day etc. I have no interest in steroids. So there is no situation in which you would design a five day routine for someone?
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2006/10/27, 07:51 AM
OKay, so I am seeing this:
Monday, biceps, legs (machines only)
Tuesday Chest, triceps, shoulders
Wednesday back, abs, maybe one shoulder exercise (side plank db)
Thursday legs - freestanding, biceps, triceps
friday - chest shoulders, abs
I think you could do this routine if you cut down the number of exercises you are doing for each bodypart, it is an awful lot per bodypart per workout. Try 3 exercises per muscle group, a total of 12 sets. Does that make sense? Once you get past 45 minutes ti an hour you are working against muscle loss, so tryong to keep your worklouts more focused and less voluminous is beneficial.
I would also put a break in on Thursday do the freestanding legs on Friday, and the chest, shoulders, abs on Saturday, rest Sunday.
Sometimes increasing volume/frequency seems like the next step, but often as you gain experience, less is more.
What about cardio?
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AIM HIGH TIME FLIES
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2006/10/27, 08:02 AM
Are biceps your priority? I would do the leg work first (more energy and intensity and more growth stimulation, then follow up with biceps or do them separately). I moved some stuff around and got rid of some things that seemed repetitive, see what you think.
MONDAY
Exercise Sets Repetitions
Leg Press 4 10,8,6,6
Leg Curl Machine 3 6
Leg Extension Machine 3 6
work your adductors by doing squats and lunges in your other leg workout…then if you feel that they are underdeveloped maybe use the adductor/abductor machines.
Preacher Curl 4 4 to 5
DB Hammer Curls 4 5 to 6
Reverse BB Curls 4 5 to 6
TUESDAY
Exercise Sets Repetitions
Push Ups 4 10 (use these as a warm-up)
Incline Bench 4 4 to 5
Flat Bench Chest Fly 4 4 to 5
Close Grip Bench Press 4 6
Bench Dips w/Weight 4 6 to 8
BB Skull Crushers 4 5 to 6
1 Arm Tricep Pressdowns 4 6 to 8
WEDNESDAY
Exercise Sets Repetitions
Pull Ups (wide grip) 4 8,8,6,6
Chin Ups (close grip) 4 8,8,6,6
Shrugs 4 8
BB Upright (high) rows 4 10,8,8,6
Low Back Ext with weight 4 10
Weighted Oblique Raises 3 12
Wood Choppers 3 12
Decline Bench w/Weight 3 15 to 20
Leg Raises w/Weight 3 15 to 20
THURSDAY - rest
FRIDAY
Exercise Sets Repetitions
Squat 4 4 to 5
Split Squat 4 4 to 5 or walking lunges
Deadlifts - your pick, stiff legged or regular
Seated Calf Raises 4 8 to 10
Standing Calf Raises 3 8 each position
DB Concentration Curls 3 8
SATURDAY
Exercise Sets Repetitions
DB Incline Lateral Raise 3 8,6,6
DB Arnold Press 4 8
DB Front Raises 4 8
Lateral Raise Machine 3 6
Weighted Oblique Raises 3 12
Wood Choppers 3 12
Decline Bench w/Weight 3 15 to 20
Leg Raises w/Weight 3 15 to 20
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2006/10/27, 08:07 AM
Let's try to be a little more constructive than this, guys. burgels is trying to ask for advice and he gets slammed - he didn't design the routine, he just wants to know if it will be effective. ou all have the knowledge to offer him improvements on this routine or to suggest a different one.
And let's save the non-topic related chit-chat for the chat room or their own posts.
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Quoting from wrestler125:
oh oh oh! i get to go first!!!!
Your personal trainer sucks.
Sweet, that felt good.
Now, so that you know, my sister is 12 years old, has a 55lb max bench, and just passed my practice exam for the last certification I recieved (AMFPT). Certified doesn't mean anything.
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2006/10/27, 09:12 AM
First I should tell you that I can't lift on saturdays. I only have access to the gym M-F. Second I'm not doing any cardio right now because I have been told that it can take away from gains when done right after lifting. My window for workouts is 1 hour a day M-F, so whatever I do has to fit into that timetable.
So is your rearrangement going to help me gain more mass than the way I have it set up (assuming I eat the right things etc)?
I'm not looking to get huge, but I do want more muscle mass than I have right now. My main goal is to be very cut, but I need to have more mass before that will look right.
Thanks for the helpful responses
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2006/10/27, 09:18 AM
Sorry about that asimmer... i agree with menace, i would work out 3 to 4 times a week, and do a maximum of 3 excercises per body part (not exceding 1 hour workouts, more intensity less rest/talk), cardio maybe 3 times a week. The repetitions would be 4 to 6 if your goal is bulking.
:)
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2006/10/27, 09:24 AM
I think you could drop the legs from monday, combine shoulders and biceps and still rest on wednesday - does that make sense.
You will gain mass from compound movements and adequate rest, so I think 4 days a week is a good plan, once a week on muscle groups and hit them really hard.
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2006/10/27, 09:28 AM
So - something like this:
MONDAY
Exercise Sets Repetitions
Leg Press 4 10,8,6,6
Squat 4 4 to 5
Split Squat 4 4 to 5 or walking lunges
Deadlifts - your pick, stiff legged or regular
Seated Calf Raises 4 8 to 10
Standing Calf Raises 3 8 each position
Leg Curl Machine 3 6
Leg Extension Machine 3 6
work your adductors by doing squats and lunges in your other leg workout…then if you feel that they are underdeveloped maybe use the adductor/abductor machines.
TUESDAY
Exercise Sets Repetitions
Push Ups 4 10 (use these as a warm-up)
Incline Bench 4 4 to 5
Flat Bench Chest Fly 4 4 to 5
Close Grip Bench Press 4 6
Bench Dips w/Weight 4 6 to 8
BB Skull Crushers 4 5 to 6
1 Arm Tricep Pressdowns 4 6 to 8
WEDNESDAY
Exercise Sets Repetitions
Pull Ups (wide grip) 4 8,8,6,6
Chin Ups (close grip) 4 8,8,6,6
Shrugs 4 8
BB Upright (high) rows 4 10,8,8,6
Low Back Ext with weight 4 10
Weighted Oblique Raises 3 12
Wood Choppers 3 12
Decline Bench w/Weight 3 15 to 20
Leg Raises w/Weight 3 15 to 20
THURSDAY - rest
FRIDAY
Exercise Sets Repetitions
Preacher Curl 4 4 to 5
DB Hammer Curls 4 5 to 6
Reverse BB Curls 4 5 to 6
DB Concentration Curls 3 8
DB Incline Lateral Raise 3 8,6,6
DB Arnold Press 4 8
DB Front Raises 4 8
Rear delt flyes
Weighted Oblique Raises 3 12
Wood Choppers 3 12
Decline Bench w/Weight 3 15 to 20
Leg Raises w/Weight 3 15 to 20
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2006/10/27, 09:29 AM
Or you could rest wednesday and lift monday tues, thursday friday
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2006/10/27, 09:38 AM
Thanks a lot I appreciate the help. The formatting didn't really hold up all that well on my post but do the sets and number of reps that I am doing for different things look ok?
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2006/10/27, 09:40 AM
I think you could aim for 8-10 reps, and taper down to 4-6 for the last set or two.
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2006/10/27, 01:51 PM
Should I be doing some form of chin ups on my bicep day? If so what should I take out to put that in?
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2006/10/27, 02:01 PM
Another question, am I doing enough chest if all I do is
Push Ups
Incline Bench (Smith Machine)
Flat Bench Chest Fly
Chest Press Machine
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2006/10/27, 02:08 PM
IMO i would say you are... i only do incline bench, bench and incline flies. What I personally do is focus more in the form and intensity than in the number of excercises and/or sets
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2006/10/27, 02:47 PM
4 exercises for chest is plenty, though I would include one flat, one incline and one decline movement. Flyes are less of a muscle building exercise - you could take them out and do dumbbell decline presses.
I don't like the smith macine for benching, you need to learn to stabilize the bar or dumbbells. If you are using it so you don't need a spotter, I guess I can understand.
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2006/10/27, 05:36 PM
I was being constructive. In my opinion, he should start over from scratch rather than try to fix a bad program. Menace gave some great advice for how he could do this.
No offense to you Amy, but I see wholes in your program as well.
My opinion and advice. If it offends anyone, then don't take it. I'm doing this for free, if I am wasting my time, I can better dedicate myself to those who are paying.
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Iron and chalk.
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2006/10/27, 09:10 PM
you crack me up wrestler.
I never slammed you burgels. I slammed your poor excuse of a trainer. Big difference.
You say you dont ever want to take steroids? well you'll need to start with a program like you posted in the first post. You made every Flex bodybuilder aroused by that. ;)...
I would cut your program down to 3 days and focus on the basics....and I would not go beyond 3-4 main exercises(if you want to add core, grip, stability, etc drills/work, that up to you)...
Monday:
Standing Barbell Military/Push Presses
Weighted Chin Ups
Weighted Dips
Thursday:
FREEWEIGHT Barbell Bent Over Rows
FREEWEIGHT Barbell Bench Variation
Weighted Hyperextensions
Friday:
FREEWEIGHT BarbellSquats/Deadlifts (rotate weekly)
FREEWEIGHT Barbell/DB Lunges
FREEWEIGHT Barbell/DB 1 Legged RDLs
you can add a couple exercises after the main 3....some people wont live without curls so add an exercise like standing barbell curls on Thursday.....or ab exercises weighted decline sit ups/crunches, twists, my personal fav standing rope crunches/twists on pulldown station, roll outs, leg raises, etc.....you can also add couple other exercises as you see fit.....say calf raises on squat day....also highly recommend grip/wrist training....with grippers, sledge hammers, etc read more about it on www.gripboard.com...
hope this helps
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2006/10/28, 08:10 AM
I agree with Menance. He has helped me out and I am making nice gains. I think you will feel a lot better with a routine more like Menace suggested. Like he said if you can not live without curls add them in. Just make sure you stick to the big moves. I rotate to variations every four weeks. Good Luck and let us know how it goes.
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Life is a lesson. You will learn it when you are gone.
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2006/10/28, 01:05 PM
Now wrestler - I have read thousands of posts on this site and it is always the same thing with you. You do not like a program someone is using and you slam it. You brag how you read/study this one and that one by name dropping. How you've been to this conference or read that book etc.... But I have yet to read where you have offered another plan to use. Telling someone to scrap it and start over in not a helpful suggestion when they obviously need help in building a solid plan. At least asimmer, menance and others make alternate suggestions. I am beginning to wonder if you could even design a workout plan. You enjoy trashing others plans, lets see your total body plan. I challenge you to lay out a total body routine for the average lifter. Someone who is looking to get stronger and add some size. I think many are tired of the talk - lets see something. Are you up for the challenge?
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Quoting from wrestler125:
I was being constructive. In my opinion, he should start over from scratch rather than try to fix a bad program. Menace gave some great advice for how he could do this.
No offense to you Amy, but I see wholes in your program as well.
My opinion and advice. If it offends anyone, then don't take it. I'm doing this for free, if I am wasting my time, I can better dedicate myself to those who are paying.
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2006/10/28, 02:37 PM
wow...that was interesting...I for one have seen wrestler offer alot of advice...maybe you aren't reading the right posts NiceTry...this may have been more appropriate in an IM...burgels has asked that we stay on toipc here..and even I have been respectful of that request.At any rate I think you are awful new to come in and attack the members..maybe you should take a step back..and consider wrestlers posts in whole....most often he gives excellent advice and is very appreciated by most members.
I am not trying to suggest that my posts follow proper etiquette...I am often in some type of hot water for my remarks...but a personal attack coming from a member with 2 posts..well thats over the top....
sorry bugrgels...I couldn't let that slide without my 2 cents...
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2006/10/28, 03:25 PM
Wresler has offered good advice. I do enjoy his style and he does crack me up as well. Still would be nice to see what Wrestler considers a good total body routine.
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Life is a lesson. You will learn it when you are gone.
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2006/10/28, 09:09 PM
Nice try I would think twice before bashing him. He was helped me and created a very good routien for me and others here. YOu have no profile and only 2 posts, One would think maybe you are a little pissed at him from oh maybe another screenname and created this one to attack. Keep it civil or I will take care of it. Thanks and welcome to FT.
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When I consider the short duration of my life, swallowed up in the eternity before and after, the little space which I fill and even can see, engulfed in the infinite immensity of spaces of which I am ignorant and which know me not, I am frightened and am astonished at being here rather than there; for there is no reason why here rather than there, why now rather than then. Who has put me here? By whose order and direction have this place and time been allotted to me? The eternal silence of these infinite spaces frightens me.
Blaise Pascal
7707mutt@freetrainers.com
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2006/10/29, 05:15 AM
Nicetry you havent read many of wrestlers posts if that's all you saw....if you read his posts you'd know that he's brutally honest and to the point...he is not going to sugar coat it....you may like it or hate it....but it is what it is...you can choose not to use his advice...
problem with giving people programs over the internet without seeing them train is that you dont see their weaknesses, you have limited knowledge of what they had done, as well as other information.....for most people it's a trial and error work anyways so it's easier to suggest the basic ideas without suggesting a concrete program and have those people discover what works for them on their own....
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2006/10/29, 09:13 AM
I realize that he is brutally honest and to the point. That is fine. I know in the PL&S forum he has offered sound advice when it comes to specific questions. I was talking about routine advice. I agree with your point on making routine advice, but isn't that what this site does. Every book or site offers routine advice with out knowing about its potential user. If he does not want to offer a routine then why bother making a comment with out helping. I think this thread is typical of his posts in this type of forum. He does not like the routine, he tells you so and then his advice is to start over. He also said he sees holes in asimmers plan, but fails to point them out. How are the young guys and girls going to learn if he does not point out what the holes are? If they are not given sound direction how will they learn. I like your approach, you tell it like it is and then you offer a suggestion. That was my original point, he is honest and does not sugar coat it, but where is the direction after that. Does anyone think that someone with a poor routine is going to get better by telling them that the plan is bad and to start over. They already have bad sources, shouldn't we offer an alternative?
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2006/10/29, 09:31 AM
First of all, I help put together programs for the rit wrestling team, as well as run the RIT Weightlifting team. Under NCAA rules, I am prevented from writing a routine for anyone that is or may compete in collegiate sports.
Second, I am not a fan of writing cookie cutter programs. Everyone responds differently. The program that I wrote for myself would be completely different than any program I write for someone else.
Every book and site out there does this to make money. Of course they offer you a routine. I do this for free, and would rather help someone learn to make their own routine based on their weaknesses and how they respond to training, than make one post and tell someone "do this".
Also, for the record no program is perfect. I see wholes in my program. I'm not saying I am perfect, because I have done programs where I didn't gain a thing, and yet I know how to periodize my training well enough to go from a plateau to a huge PR.
I'm on my way out to the gym (work) right now, but I'll stop by after and outline what I do.
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Quoting from NiceTry:
Now wrestler - I have read thousands of posts on this site and it is always the same thing with you. You do not like a program someone is using and you slam it. You brag how you read/study this one and that one by name dropping. How you've been to this conference or read that book etc.... But I have yet to read where you have offered another plan to use. Telling someone to scrap it and start over in not a helpful suggestion when they obviously need help in building a solid plan. At least asimmer, menance and others make alternate suggestions. I am beginning to wonder if you could even design a workout plan. You enjoy trashing others plans, lets see your total body plan. I challenge you to lay out a total body routine for the average lifter. Someone who is looking to get stronger and add some size. I think many are tired of the talk - lets see something. Are you up for the challenge?
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Iron and chalk.
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2006/10/29, 11:08 AM
I'm concerned about this "model" look.
For the record models...look like that only for the photo shoot. Just like bodybuilders look like that maybe for 2 weeks or so out of the year.
Models are knows for several things.....eating disorders and "fake" body parts. I bought a mag a while back....and theres a plastic surgeon in it who says many many models have bicep implants,calf implants....even abb implants.
So i'b be weiry of who you wanna look like....
be cause the average joe who works out....can't nor won't look like a model.
As for the work out....
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/10/29, 11:20 AM
I do agree with alot that what said....
menace is known for his straight to the needy grity workouts...know bull in it. he doesn't waste motions and does mostly compound lifts, pulls etc.
Now while I do like this, however I'd guess by your hiring a PT your concidered a "beginner/intermediate" having less than 2 years training under you. So I think You do need a little more volume...than menances workouts....he has already devoloped his body and needs less to keep it strong and lean.
Now I look at that workout the PT gave you....and I think $$$. Think about this...PTs usualy get commission of the Hourly rate.....hmm....so why would he give you a very long routine? ....that routine would take 2 hours....even at 30-45sec rest breaks. Hince more money from you.
Nwo I take it your more of a "bodybuilder" type person...and are just working out to look descent in a tight shirt etc.
I always followed this plan of attack when I used to "bodybuild"
1 workouts lasted no longer than 90mins( if you need low body fat, then you will need some cardio FYI)
I always did 2 failry heavy coumpound movements
I did 2-3 "isolation/fine tuning" excercises AFTER the heavy compound.
I never did more than 48 total reps for any muscle.( 4x12)`
UNles I was trying to bring out somthing more, I never trained a body part more than once a week. If you blast that body part on that day....you shouldn't want to train it.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/10/29, 11:30 AM
Now heres some examples:
For a leg day....I'd pick any 2 heavy compound movements
squats 10 8 8 6 6
stiff legged dead lift 8 8 6 6
(Isolation)
ham curls 10 10 10---leg ext 10 10 10 (super set)
some sort of calf raise 12 12 12
Then i'd go do 10mins on a bike or somthing..
and just cause the reps say 12 12 12....doesn't mean you can add weight...I've always thought machines should have higher reps...cause they take away the control aspect of it. Plus calves and hams on me "felt" like they needed more reps. IMO
You have sucessfully hit all the major muscle groups of the legs, and in less time, less excercises.
I usualy did some arm work after legs...usually biceps
Now your thinking....I'm not doing lunges, etc though?
Mentalility is you have to train every excercise...every week. So change your rouine every 4- 5 weeks.
Mayeb the next 4 weeks you can do...
deadlifts
bb lunges
lying ham one legged curl---one legged ext.
one legged calf raises.
This way it doesn't get boring...and your doing somthing new every month.
Hope this long thing helps
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/10/30, 07:35 AM
bigandrew, my PT was hired by our company, it's free for me, so my workout length is not making her more money. Especially considering that she doesn't follow me around, just writes it up.
Thanks for the advice though.
At this point I think I am more confused than when I started. I have no idea what I should be doing at this point. I have rearranged things to incorporate a rest day, and taken out a few redundant excercises, but I don't really know what else to do.
I appreciate everyone's attempt to give me advice and help I just think that maybe I don't know enough yet to take that info and formulate something for myself. I think I am just going to incorporate a rest day, and remove some redundant excercises and then just stick with what I have for now. At least until this 8 week cycle is over, and at that point I can reevaluate.
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2006/10/30, 08:42 AM
I think that is a good way to go. I know when i first started out I made choices that were not very good. I know that NOW but back then the only way to learn was to try it out.
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When I consider the short duration of my life, swallowed up in the eternity before and after, the little space which I fill and even can see, engulfed in the infinite immensity of spaces of which I am ignorant and which know me not, I am frightened and am astonished at being here rather than there; for there is no reason why here rather than there, why now rather than then. Who has put me here? By whose order and direction have this place and time been allotted to me? The eternal silence of these infinite spaces frightens me.
Blaise Pascal
7707mutt@freetrainers.com
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2006/10/30, 08:43 AM
Sorry about all of the confusion, burgels.
That is the problem with this subject - everyone has their own opinion and many times people just end up confused. At least you are not brand new to working out, so this won't keep you from starting (this type of confusion often leads to someone not even beginning a program because they don't know what to do and it immobilizes them).
It sounds like you are doing what you need to and the only way you can knwo if it will work is to try it for a few weeks and see how your body responds.
Good luck!
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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