My workout, any opinions?

icezero_5092uk · 07-07-2004, 12:17 AM

this is my muscle gaining workout. Any opinions and advice would be welcomed.

day 1 - Chest/Shoulders/Triceps

Dumbell press 4 sets
Dumbell fyles 4 sets
Shoulder press 4 sets
Shrugs 3 sets
close grip bench press 4sets
triceps pushdown 3 sets

day 3 - Back/Biceps/abs

close grip lat pulldown 4 sets
wide grip lat pulldown 4 sets
barbell curls 4 sets
dumbell curls 4 sets
crunches 6 sets

day 5 - Legs

Squats or leg press 6 sets
leg curl 4 sets
hamstring curl 4 sets
calf raises 4 sets

I have a slight lower back problem so have only been doing lat pulldowns for the back. Also i have found that as the weight goes up doing squats is becoming more stressfull on the back. Any one know of any other good excercises? is a back support a worthy investment and does it work?

Gail · 07-07-2004, 09:12 AM

Hi mate

I personally don't think training chest and shoulders together is a good idea. The chest is a major muscle group and there are so many different ways to break it down. I think you should do at least 4 excercises for the chest, perhaps add in incline press and cable crossovers if the equipment is available. If not, some barbell work.

I always feel that however srict I am on my chest workout, my front delts kick in to some extent, so to train shoulders directly after wouldn't be good as they are already fatigued.

Why not train chest/trics day 1, Back/bi's day 3, legs day 5 then try and add in another day for shoulders, or if you haven't got the time, add shoulders with legs.

With shoulders, i would add in some side raises and some rear delt work.

For your back problem, do some hyper extensions, my fella has a terrible lower back but has found these help a lot, particularly if you have a gym with a resistance machine for hypers.

For your bi's, how about trying some close grip barbell curls, and perhaps some preacher curls. I always tend to do 4 different excercises, 3 - 4 sets for each muscle.

For your legs, I would personally do squats AND leg curls, not either or.

Only a suggestion!

gail

icezero_5092uk · 07-07-2004, 11:03 PM

hey thanks for the advice.

I did want to question a few of your points however, and maybe get some more opinions on it. The one thing i wanted to question was when you said that you do 3-4 excercises on each muscle. That seems like overtraining. If I were to do four excercises on each muscle group it would double my time in the gym (from 1 hour to 2 hours) and I would loose the intensity to shock the muscles. Especially on bi-ceps, being a very small muscle group, it can be easy to overtrain. Hope it doesnt sound like i'm starting an argument but any more opinions on this would be much appreciated. My policy is to get in the gym, shock the muscles, and get out, usually within an hour.

You are right about the shoulders however and I have noticed many people combine shoulders and legs. I shall probably do this when I next change my workout.

Gail · 08-07-2004, 07:17 AM

Hi there

I take your points on board, I'm only going on personal preference. I train as follows

Day 1 - back/bi's

Lat pull down wide 3 sets
Low pulley rows 3 sets
Lat pull down narrow 3 sets
pull ups 3 sets
Straight bar curls - 3 sets
ez bar curls narrow grip - 3 sets
preacher curls - 3 sets

even thought i do 3 sets, the last set is heavy as poss and probably only 3 or 4 reps

Day 3 - legs

Squats
Leg curl
Leg press
hamstring curls
abductor/adductor

Day 5 - Chest/tri's

Flat Bench - 3 sets
Incline - 3 sets
Flys - 3 sets
cable cross - 3 sets
French press
cable press
tric extensions
kickbacks

Day 6 - shoulders

side raises
shoulder press
rear delts
shrugs

I am only there for 1 hour max, I train with my partner and we don't really speak at all other than the odd grunt and shout of encouragement!!

We don't rest for too long between sets. I am concious that I will not train a muscle group for another week, therefore I find that if I hit it hard and in different ways I gain better results.

If it will really double your time to 2 hours, that would be far too much time and a waste of effort.

Perhaps I've got a rocket up my ass!!!!!!!

gail

toggsy · 08-07-2004, 07:57 AM

I also do one muscle (or try to!) per night.

I manage to get about 4 exercises in everytime as well. It normally takes me around 45 mins to finish up - then a bit of cardio after.

I find that if you do one muscle per night, and give it a weeks rest you can start to up the weight a little everytime you train it.
This should keep shocking the muscles into growing. Also every now and then change your routine so that you do different types of lifts.

As long as you give the muscles enough rest you shouldnt over train them this way.

07-07-2004, 12:17 AM	#1 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	My workout, any opinions? this is my muscle gaining workout. Any opinions and advice would be welcomed. day 1 - Chest/Shoulders/Triceps Dumbell press 4 sets Dumbell fyles 4 sets Shoulder press 4 sets Shrugs 3 sets close grip bench press 4sets triceps pushdown 3 sets day 3 - Back/Biceps/abs close grip lat pulldown 4 sets wide grip lat pulldown 4 sets barbell curls 4 sets dumbell curls 4 sets crunches 6 sets day 5 - Legs Squats or leg press 6 sets leg curl 4 sets hamstring curl 4 sets calf raises 4 sets I have a slight lower back problem so have only been doing lat pulldowns for the back. Also i have found that as the weight goes up doing squats is becoming more stressfull on the back. Any one know of any other good excercises? is a back support a worthy investment and does it work?

07-07-2004, 11:03 PM	#3 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	thanks gail, but was thinking....... hey thanks for the advice. I did want to question a few of your points however, and maybe get some more opinions on it. The one thing i wanted to question was when you said that you do 3-4 excercises on each muscle. That seems like overtraining. If I were to do four excercises on each muscle group it would double my time in the gym (from 1 hour to 2 hours) and I would loose the intensity to shock the muscles. Especially on bi-ceps, being a very small muscle group, it can be easy to overtrain. Hope it doesnt sound like i'm starting an argument but any more opinions on this would be much appreciated. My policy is to get in the gym, shock the muscles, and get out, usually within an hour. You are right about the shoulders however and I have noticed many people combine shoulders and legs. I shall probably do this when I next change my workout.

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07-07-2004, 09:12 AM	#2 (permalink)
Gail Making Progress Join Date: Jun 2004 Posts: 147 Rep Power:	Hi mate I personally don't think training chest and shoulders together is a good idea. The chest is a major muscle group and there are so many different ways to break it down. I think you should do at least 4 excercises for the chest, perhaps add in incline press and cable crossovers if the equipment is available. If not, some barbell work. I always feel that however srict I am on my chest workout, my front delts kick in to some extent, so to train shoulders directly after wouldn't be good as they are already fatigued. Why not train chest/trics day 1, Back/bi's day 3, legs day 5 then try and add in another day for shoulders, or if you haven't got the time, add shoulders with legs. With shoulders, i would add in some side raises and some rear delt work. For your back problem, do some hyper extensions, my fella has a terrible lower back but has found these help a lot, particularly if you have a gym with a resistance machine for hypers. For your bi's, how about trying some close grip barbell curls, and perhaps some preacher curls. I always tend to do 4 different excercises, 3 - 4 sets for each muscle. For your legs, I would personally do squats AND leg curls, not either or. Only a suggestion! gail

08-07-2004, 07:17 AM	#4 (permalink)
Gail Making Progress Join Date: Jun 2004 Posts: 147 Rep Power:	Hi there I take your points on board, I'm only going on personal preference. I train as follows Day 1 - back/bi's Lat pull down wide 3 sets Low pulley rows 3 sets Lat pull down narrow 3 sets pull ups 3 sets Straight bar curls - 3 sets ez bar curls narrow grip - 3 sets preacher curls - 3 sets even thought i do 3 sets, the last set is heavy as poss and probably only 3 or 4 reps Day 3 - legs Squats Leg curl Leg press hamstring curls abductor/adductor Day 5 - Chest/tri's Flat Bench - 3 sets Incline - 3 sets Flys - 3 sets cable cross - 3 sets French press cable press tric extensions kickbacks Day 6 - shoulders side raises shoulder press rear delts shrugs I am only there for 1 hour max, I train with my partner and we don't really speak at all other than the odd grunt and shout of encouragement!! We don't rest for too long between sets. I am concious that I will not train a muscle group for another week, therefore I find that if I hit it hard and in different ways I gain better results. If it will really double your time to 2 hours, that would be far too much time and a waste of effort. Perhaps I've got a rocket up my ass!!!!!!! gail

08-07-2004, 07:57 AM	#5 (permalink)
toggsy Under Construction Join Date: Feb 2004 Location: Exeter Posts: 29 Rep Power:	I also do one muscle (or try to!) per night. I manage to get about 4 exercises in everytime as well. It normally takes me around 45 mins to finish up - then a bit of cardio after. I find that if you do one muscle per night, and give it a weeks rest you can start to up the weight a little everytime you train it. This should keep shocking the muscles into growing. Also every now and then change your routine so that you do different types of lifts. As long as you give the muscles enough rest you shouldnt over train them this way.