Hi, need some opinions about routine

DoubleG · Post by **DoubleG** » Sat Apr 28, 2007 8:15 am

Hi, i've started training for sometime now but training started during the holidays when i had much more time. currently, im at university and the time constraints are really affecting me. i get back at around 5 pm and try squeeze in an hour or more every day all week. heres workout routine, its done mainly at home.

Basically its mainly all done with dumbells. On monday i train biceps, chest and legs, on tuesday i have a break, on wednesday i train triceps shoulder ,forearm and traps, on thursday its back to biceps chest legs , friday back to triceps shoulder forearm and traps, saturday back to the bicep chest legs and sunday triceps shoulder forearm and cardio.

could i get some opinions on whether this is working for me? takes me over an hour to complete exercises and i've done this for several weeks now. there has luckily been no pains or aches..well not much at least but the fatigue sure is catching up with me after the exercises. i lose concentration span and sleep due to the fatigue and its affecting me bad. any advice would be welcome.

specially if i need to make changes to routine. oh and also, is protein sufficient? before every workout , i take a protein bar and shake and some other products containing protein. all in all, i get about 40-50 grams of protein into system before working out and i weigh 75kg. is that sufficient? or do i need to take more?

x_rated_mo · Post by **x_rated_mo** » Sat Apr 28, 2007 12:05 pm

well, its important to get your rest days in, muscle builds when its recovering
and what is ur %?
if u cant see ur muscles, cut down on fat, work muscles hard, but do alot of cardio-- have about 1.5g of protien per kg of bodyweight, so u dont lose muscle
if u can see ur muscles, and ur cut, then try eating more then 1.5g/kg and more calories, and do higher weight and lower reps/sets

personally i prefer working each muscle twice instead of three times, because like i said, rest is important, and also, fill your workout up with compound moves, work on rowes pull-ups and chin-ups, be more creative with that dumbell

DoubleG · Post by **DoubleG** » Sat Apr 28, 2007 10:55 pm

yeap i can definitely see muscles and from what you've said, it looks like i am going to need alot more protein. although about the rest part, would you say a day's rest like i currently have in schedule is enough for me? or should i modify schedule?

swanso5 · Post by **swanso5** » Mon Apr 30, 2007 3:18 am

sounds like you need an abbreviated program becuiase of fatigue and time constraints...in that case use a full body apporach training 3 days a week...cut out all single joint exercises (curls, extensions, forearms etc)...find the 10 exercises that allow you to use the heaviest wt, divide them up into 2 workouts and alternate them through the week...make sure to increase wt each week with whjatever you can or perform more reps with the same wt each session...you'd be better off having all that protein after woprking up when the muscles need it most...and don't forget carbs (fruit, bread, pasta, rice etc)