Am i doing this right

urahara454

hey, ive been doing this exersize for around 1-2ish weeks now, the 2 weeks previous I did a similar routine but I decided to up it as I didnt feel Id worked hard enough, heres the list in order.

12 bench press X3
12 leg extensions X3
12 butterly press X3
(the above on a multigym)
12 left right crunch (not sure how to word it, I sit on my backside and raise my back and legs so im just sitting on ma ass, then move a weight from the left side of my body to the right) I do this X3 as well
12 normal crunches X3
12 vert crunches with my legs against the wall pushing a weight upwards X3
10 squats (I struggle with these, so I try to do 10)
12 stiff deadlifts for my back X3

12 on each arm of a straight arm dumbell lift on a 45 degree angle, this one really hurts X3 so 36 on each arm
As many as I can manage of a sitting dumbell press, this one literraly kills me, I get to around 7 and my left arm gives in, so usually I push for 7 and see if I should continue any more after that depending on how my left is
And last but not least dumbell rows on both arms, I aim for 10 each as these also really really hurt

Im also doing 30 mins on an exersize bike every day, eating very very healthy, lots of veg and fruit and steak whenever I can, plus alot of chicken, have a chicken breast sandwich on wholemeal bread every day.

So really all I wanted to know from some experienced ppl, Am I doing this right, btw im 17, 18 june 5th, im around 12.5-13 stone. I get around 4-6 hours sleep as I need to get up early for college. please ask if you need any more info, I posted this cos I really want to make sure Im doing this right and I hope to get some serious gains soon, cos so far I havent seen much. thanks for reading I look forward to reading responses

swrutt

Well i can say before anyone else that you are going to need to give some info on when you are working out? Are you doing all these weights in one go or different ones on different days? Also what are your goal eg mass gain etc? I doubt if you will see "serious" gains just by doing what you are - you need to invest a lot of time into the training, and nutrition must be up to scratch. I would say you are definately not getting enough sleep. 8 hours is what you need a night to allow for your body to repair sufficiently. Anyways i am quite new to this whole thing. The best thing for good gains is good nutrition with something like a 5 day split allowing you to train a different muscle group once a week.

Ok final bit of advice is technique is the key, you want to aim for around 3 sets of 8 - 12 reps increasing the weight each time. For example bicep curls i do a set of 12kg for 12 reps. Next i do a set of 14kg for around 10 reps. Finally if i can manage it i do 8 reps of 16kg. Ideal training. The movement should be "explosive" pull on the up movement, really squeezing the bicep hard at the top and a slow controlled movement down. I hope this helps a bit. Have look on the site and see what other people are doing. I am sure someone would write you a good program too.

urahara454

thanks for reply, Im doing this every other day in one whole go, so what your saying is I should split it down into 5 groups to work 5 different parts of my body, also increase the weight each new set. kk ill go re-think my workout plan, as for the nutrition, im eating loads of veg and healthy food, so thatll b ok, the sleep could be a problem as I have to get up a 6 in the morning to get to the college bus. Ill have a re-think, more advice would be very very welcome

Gazz

2 weeks of training is'nt going to bare any major fruit so don't make the mistake of ruining your moral and motivation by setting yourself impossible goals.You should start to see some shape in around 3 months if you've incorporated a good routine.What you've got going on there seems a bit like full body mass murder so i would break it down day by day,muscle by muscle to start and maybe get a little more adventurous once you've got off the first rung of the ladder.Check out the progress journals for routine tips.

swrutt

Ok here is the routine i am doing including my diet. This is for mass gain although due to the fact i am planning on losing some weight too you would need to adjust the diet. All of these exercises should be done after a 5 min full body warmup. If you want you can just go through a set of each before on a low weight to warm up the muscle. I would recommend joining a gym so you have access to certain equipment:

THIS WORKOUT SHOULD BE DONE FOR 6 WEEKS, WITH EXERCISES CHANGED AFTER THIS PERIOD. THESE ARE THEN DONE FOR A FURTHER 6 WEEKS. AFTER THIS YOU MUST ALTERNATE THEM WEEK BY WEEK FOR 12 WEEKS. HERE IS THE FIRST 6 WEEKS:

Monday Legs after 40mins moderate cardio :
3x 8-12 Sqauts on Smith Machine
3x 8-12 Calf Raises on Smith Machine
3x 8-12 Leg Curls
3x 8-12 Thigh Raises
5x 8-12 Weighted Crunches for Abs (THESE MUST BE DONE AT THE END OF THE WORKOUT)

Tues Pecs after 40 mins cardio:
3x 8-12 Flat Dumbell Flies
3x 8-12 Positive Incline Dumbell Press
3x 8-12 Pec Dec
3x 8-12 Wide Arm Dips

Weds Back after 40 mins cardio:
3x 8-12 Lat Pulldown
3x 8-12 Dumbell Row
3x 8-12 Delt Raises
3x 8-12 Deadlifts

Thursday - REST DAY (DO SOME MODERATE NON STRENUOUS EXERCISE)

Friday Shoulders after 40 mins cardio
3x 8-12 Military Press/Seated Dumbell Press
3x 8-12 Dumbell Shrugs
3x 8-12 Side Dumbell Raise

Saturday Arms after 40 mins cardio
3x 8-12 Barbell Curls
3x 8-12 Alternate Dumbell Curls
3x 8-12 Arm Curls on machine
3x 8-12 Tricep Dips
3x 8-12 Tricep Pull down with split rope
5x 8-12 Weighted Crunches for Abs (THESE MUST BE DONE AT THE END OF THE WORKOUT)

Sunday REST DAY dO SOME MODERATE NON STRENUOUS EXERCISE

It is very important to stretch each muscle at the end of the workout for around 2x 30 secs to reduce risk of injury, and to promote increased flexibility. Basically as i said before technique is everything. You want fast on the up movement and very slow and controlled trying to isolate the muscle in question on the way down. Finally on this section you need to get 8 hours of sleep. Sleep is when your muscles have time to repair, burning calories to do this, and is extremely important. Go to bed at 10pm and you can have your 8 hours sleep right there.

Commitment is what it is all about. Ok i will go onto nutrition now. This is my current diet but is based around trying to shed some weight as well so you may need to tweak it some. This is just an example of what i am doing so please dont take it as the gospel:

Breakfast 8am - 6 eggs (2 yokes and 6 whites) Scrambled on 1 piece of toast
11am or within 25 mins of weights workout - Protein/Carb Shake
1pm Lunch - BrownRice with Chicken Breast
4pm or within 25 mins of weights workout - Protein/Carb Shake
7pm Dinner - Vegetable Stew with Tuna and small amount cheese
10-11pm Bed

People will often add an extra small meal before bed of something containing a slowrelease protein like Casein (found in cottage cheese for example) for their body to use during sleep. Personally i am not doing this due to the weight loss i am after. There is loads of diet info availble on the site but you wanna be getting atleast 150grams of protein a day if i am correct. The semi pros here eat like 500 grams a day with is more than 10 chicken breasts. Also give up or SERIOUSLY limit the alcohol intake. I have limited drinking to one night a month for the whole summer. I hope i havent put you off and you can use this info to help.

swrutt

Oh i forgot drink 5 litres of water with this every day!!!! Prepare to piss like a horse every 10 mins! Dedication! And without pushing yourself to injury if you cant feel your muscle aching the next day you havent worked hard enough. You will learn to love this feeling!

urahara454

thanks alot swrutt for the mint advice, ill try and workout a routine like yours, following the days, but maybe include some different exersizes for those areas