Hi guys, I want your advices/commentaries about routine please. I'm 17 years old, , and it makes almost one year that i'm training myself, I would like to know if there's some things taht I could improve in routine to make some faster/better results, so thanks for your time !
1st day :
5 set of 8 (always trying to maximize weight) of Biceps Exercises - Dumbbell Concentration Curls
then 3 set of 10 (as before, I try to maximise weight) of Biceps Exercises - Alternating Hammer Curls, then 3 set of 10 of Biceps Exercises - Barbell Curls With Wide Grip then another 3 set of 10 of Biceps Exercises - Reverse Grip Barbell Curls
around 40 mins of runnings, not jogging, running lol
2nd day :
5 set of 10 (MAX weight) of Chest Exercises - Wide Grip Barbell Bench Press
then 3 set of 8 (MAX weight) of Shoulder Exercises - Dumbbell Deltoid Lateral Raises, 3 set of 50~75 pushups and Triceps Exercises - Bench Dips.
I take one day of break per four day then I start back workout. So what do you think about routine, comments and advices please.
17 yeats old, I have some questions
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Christopheel
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plenty wrong...no back or leg work which are the 2 biggest muscles of the body so if looking for muscle they should comprise probably 50% of your program's exercises...learn to squat and deadlift and they can put 15pds on you in 12 weeks if progressing in wt...give away curls, shoulder raises in favour of compound exercises (search for these)
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Christopheel
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Okay, first I forgot to mention : On second day I work abs + forearms/wrists.
For back and legs, I'll listen to your advice
Tough, what do you mean by giving aways the curls ? I mean, I wanna increase muscles mass in general including biceps/chest/triceps/shoulders. If i give them away i don't know exactly how I,ll be able to train upper body.
you also said : " shoulder raises in favour of compound exercises (search for these)" I,m very sorry but, what did you mean by there?
Thanks a lot for awnsering and have a nice day !
For back and legs, I'll listen to your advice
Tough, what do you mean by giving aways the curls ? I mean, I wanna increase muscles mass in general including biceps/chest/triceps/shoulders. If i give them away i don't know exactly how I,ll be able to train upper body.
you also said : " shoulder raises in favour of compound exercises (search for these)" I,m very sorry but, what did you mean by there?
Thanks a lot for awnsering and have a nice day !
compound exercises - these are multi joint exercises meaning more than 1 joint is used during the exercise...deadlifts involve every joint, curls involve 1 and the weakest one at that...when you do compounds exercises they have an effect on the entire body so you get full body stimulation...you may not feel pumped in certain area's, but strength and full body mass wise, it's doing it's job...if you can deadlift or squat 100kgs and can only curl 30kgs, which do you think will get you bigger and stronger???also give away forearms, wrists and abs
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Christopheel
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"if you can deadlift or squat 100kgs and can only curl 30kgs, which do you think will get you bigger and stronger???"
Yay maybe, but there, biceps aren't working at their maximum I think ? Sorry I feel like the real newbie around, so deadlifts hum? can you please tell me how to do this exercie and I would like to know how to do squat if possible please, Thanks for your time and wisdom !
Ah yea another thing I really don't understand, why give up wriest/forearm and abs ?
Yay maybe, but there, biceps aren't working at their maximum I think ? Sorry I feel like the real newbie around, so deadlifts hum? can you please tell me how to do this exercie and I would like to know how to do squat if possible please, Thanks for your time and wisdom !
Ah yea another thing I really don't understand, why give up wriest/forearm and abs ?
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zerosktrkd
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Christopheel
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Okay, I've been thinking and reading about what you were talking about. Now tell me if this routine would work well for an AWSOME muscles mass gain, because in fact, waht im looking for is big a strong muscle + low fat and healty hearth (VERY good cardio).
Workout A
5 set of 8 (always trying to maximize weight) of Biceps Exercises - Dumbbell Concentration Curls
then 3 set of 10 (as before, I try to maximise weight) of Biceps Exercises - Alternating Hammer Curls, then 3 set of 10 of Biceps Exercises - Barbell Curls With Wide Grip then another 3 set of 10 of Biceps Exercises - Reverse Grip Barbell Curls
Workout B
5 set of 10 (MAX weight) of Chest Exercises - Wide Grip Barbell Bench Press
then 3 set of 8 (MAX weight) of Shoulder Exercises - Dumbbell Deltoid Lateral Raises, 3 set of 50~75 pushups and Triceps Exercises - Bench Dips. Abs training+forearm/wrists.
Workout C
Deadlifts, 5 set of 8 (Maximimum Weight)
Millitary Press, Max Weight, 5 set of 8
5 set of 8 Row Max Weight
and 5 set of 8 squat max weight as usual
Day 1: Workout A + Sprint Training
Day 2: Workout B
Day 3: Workout C + Sprint Training
Day 4: Workout A
Day 5: Workout B + Sprint Training
Day 6: Workout C
Day 7: OFF + Sprint Training
Repeat until death (kidding)
What do you tihnk about this now ?
Workout A
5 set of 8 (always trying to maximize weight) of Biceps Exercises - Dumbbell Concentration Curls
then 3 set of 10 (as before, I try to maximise weight) of Biceps Exercises - Alternating Hammer Curls, then 3 set of 10 of Biceps Exercises - Barbell Curls With Wide Grip then another 3 set of 10 of Biceps Exercises - Reverse Grip Barbell Curls
Workout B
5 set of 10 (MAX weight) of Chest Exercises - Wide Grip Barbell Bench Press
then 3 set of 8 (MAX weight) of Shoulder Exercises - Dumbbell Deltoid Lateral Raises, 3 set of 50~75 pushups and Triceps Exercises - Bench Dips. Abs training+forearm/wrists.
Workout C
Deadlifts, 5 set of 8 (Maximimum Weight)
Millitary Press, Max Weight, 5 set of 8
5 set of 8 Row Max Weight
and 5 set of 8 squat max weight as usual
Day 1: Workout A + Sprint Training
Day 2: Workout B
Day 3: Workout C + Sprint Training
Day 4: Workout A
Day 5: Workout B + Sprint Training
Day 6: Workout C
Day 7: OFF + Sprint Training
Repeat until death (kidding)
What do you tihnk about this now ?
this would be 1000 times better
workout a
squats 3 x 6
stiff legged deadlifts 3 x 12
seated row alternated with bench press 3 x 8
face pulls alternated with pull ups/downs 3 x 12
free time
workout b
cleans 3 x 5 moderate wt focusing focusing on technique and speed
deads 4 x 6
lunges 3 x 12 each leg
db row alternated with db incline press 3 x 10
free time
week will look like this:
mon - workout a
tue - interval cardio 20mins alternating 1min easy/1min hard
wed - workout b
thu - sprints - 2 - 4 x 400
fri - workout a
sat - sprints - 5 - 10 x 50
sun - off
start again on monday with workout b and off you go
free time is whatever you want but don't let total time exceed 50mins so if you take 47mins to do the actual workout than you have 3mins to do whatever you want, not 10
workout a
squats 3 x 6
stiff legged deadlifts 3 x 12
seated row alternated with bench press 3 x 8
face pulls alternated with pull ups/downs 3 x 12
free time
workout b
cleans 3 x 5 moderate wt focusing focusing on technique and speed
deads 4 x 6
lunges 3 x 12 each leg
db row alternated with db incline press 3 x 10
free time
week will look like this:
mon - workout a
tue - interval cardio 20mins alternating 1min easy/1min hard
wed - workout b
thu - sprints - 2 - 4 x 400
fri - workout a
sat - sprints - 5 - 10 x 50
sun - off
start again on monday with workout b and off you go
free time is whatever you want but don't let total time exceed 50mins so if you take 47mins to do the actual workout than you have 3mins to do whatever you want, not 10
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Christopheel
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OKay, I forgot to mention this too, first i'm a french canadian so sorry if english is mistaking some times, and the important thing, i'm wourkouting at home. I have a bench, free weight, a barbell and a Z-Bar.
So I would say :
workout a
squats 3 x 6 -Hardly possible but i'll find a way to do it
stiff legged deadlifts 3 x 12 -OKay
seated row alternated with bench press 3 x 8 - Bench press ok, for seated row impossible, tough, I can do Dumbbell Bent-over Row
face pulls alternated with pull ups/downs 3 x 12 -I can't so I'm thinking replacing it by millitary press ?
free time
workout b
cleans 3 x 5 moderate wt focusing focusing on technique and speed -Possible but i'll try not to drop barbell or i'll break floor ...lol
deads 4 x 6 -Okay
lunges 3 x 12 each leg -Okay
db row alternated with db incline press 3 x 10 -Can't, Maybe I could do http://www.shapefit.com/middle-back-exe ... -rows.html
free time
For the sprint training, I usualy run on a free soccer ground, one tour is 400 meters. But i'm not familiar with sprinting, what should I do ? For the 20 mins 1hard/1easy it's okay, but what did you mean by : "sprints - 5 - 10 x 50" and "sprints - 2 - 4 x 400"
Again I must say, thanks for your time !
So I would say :
workout a
squats 3 x 6 -Hardly possible but i'll find a way to do it
stiff legged deadlifts 3 x 12 -OKay
seated row alternated with bench press 3 x 8 - Bench press ok, for seated row impossible, tough, I can do Dumbbell Bent-over Row
face pulls alternated with pull ups/downs 3 x 12 -I can't so I'm thinking replacing it by millitary press ?
free time
workout b
cleans 3 x 5 moderate wt focusing focusing on technique and speed -Possible but i'll try not to drop barbell or i'll break floor ...lol
deads 4 x 6 -Okay
lunges 3 x 12 each leg -Okay
db row alternated with db incline press 3 x 10 -Can't, Maybe I could do http://www.shapefit.com/middle-back-exe ... -rows.html
free time
For the sprint training, I usualy run on a free soccer ground, one tour is 400 meters. But i'm not familiar with sprinting, what should I do ? For the 20 mins 1hard/1easy it's okay, but what did you mean by : "sprints - 5 - 10 x 50" and "sprints - 2 - 4 x 400"
Again I must say, thanks for your time !
- workout a do deads then
- yes db rows will be fine
- rear delt raises instead of face pulls then
- if using moderate wt you should be able to control the cleans and increase to 5 x 5
- instead of deads on workout b do bulgarian split squats 3 x 10 each leg
- bent rows instead of db rows
- for 1st sprint session do 2 - 4 sets of 400 meters...time your 1st go around after a warm up and stop when your time dips 20% below your 1st one so if you get 2mins than stop when you can't do 400m in 1:36mins...rest fully so about 3mins...for 2nd session do 10 sets of 50 meters with a walking rest of about 20secs..when spped starts to decrease stop...you won't have to time these but when you think you're slowing down stop whether your at set 2 of set 9
- yes db rows will be fine
- rear delt raises instead of face pulls then
- if using moderate wt you should be able to control the cleans and increase to 5 x 5
- instead of deads on workout b do bulgarian split squats 3 x 10 each leg
- bent rows instead of db rows
- for 1st sprint session do 2 - 4 sets of 400 meters...time your 1st go around after a warm up and stop when your time dips 20% below your 1st one so if you get 2mins than stop when you can't do 400m in 1:36mins...rest fully so about 3mins...for 2nd session do 10 sets of 50 meters with a walking rest of about 20secs..when spped starts to decrease stop...you won't have to time these but when you think you're slowing down stop whether your at set 2 of set 9
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Christopheel
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Okay ! I'm rolling wit your workout plan, tough, while doing the clean right pec just "start hurting me" it was really painfull and I had to stop fo rthe day. I'll see if it's gonna do that again. For the rest everything is under control, but I must say that stiff leg deadlifts is burning energie out as quick as hell, never been out of energie while lifting weight. So if you have other advice, just tell me and thnaks for your time !
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Christopheel
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I've done cleans again today and I had no problems. I think that the first time I did a false movement or something. It had already happen to me before, whne i was doing :http://www.shapefit.com/chest-exercises ... press.html but in that time I din't had a bench so i was doing it on the floor with a litlle carpet under me.