Friends i am a newbie and have started workouts around one month back.
i am 5'11", 184 lbs and 28yrs of age.
I have designed the following routine for myself:
I do a cardio of 2 miles with a pace of 5 before starting weights.
Monday
cardio, calfs, Back, leg press, hamstring curls, Abs
12reps/3 sets, 3 min rest after each set.
Tuesday - rest
Wednesday
cardio, chest, triseps, Abs
12reps/3 sets, 3 min rest after each set.
Thursday - rest
Friday
cardio, Biseps, forearms, shoulders, trap, Abs
12reps/3 sets, 3 min rest after each set.
Sat & Sun - rest
What i feel is i am resting too much, i have started seeing changes in muscle build but i think they are getting too much rest.
Pls suggest me a good workout, i am looking for good shape and fat burn.
Thanks,
In.
Is workout routine correct??
Moderators: Boss Man, cassiegose
way 2 much rest...shouldn't be more than a minute at most for muscle building...2 - 3 if for strength...you should train biggest to smallest muscles in that order each workout...do cardio after wts always or u'll b 2 tired 2 ur heaviest wts...here's how u shod do it:
Monday
Leg Press, Ham Curls, Back, Calves, Abs, Cardio
12reps/3 sets, 1 min rest after each set.
Tuesday - rest
Wednesday
chest, triseps, Abs, cardio
12reps/3 sets, 1 min rest after each set.
Thursday - rest
Friday
shoulders, traps, Biseps, forearms, Abs
12reps/3 sets, 1 min rest after each set.
even this plan cood b better...i'm big on full body routines.. doing these u can build mass all ova...then and only then shood u b doing isolation type days...for example u won't get big arms by doing curls without doing squats and deadlifts which u shood b doing...if u want 2 change 2 something like this then search Big Boy Basics program...it's a doozy and shood put 5 - 10pds on u with proper nutrition
Monday
Leg Press, Ham Curls, Back, Calves, Abs, Cardio
12reps/3 sets, 1 min rest after each set.
Tuesday - rest
Wednesday
chest, triseps, Abs, cardio
12reps/3 sets, 1 min rest after each set.
Thursday - rest
Friday
shoulders, traps, Biseps, forearms, Abs
12reps/3 sets, 1 min rest after each set.
even this plan cood b better...i'm big on full body routines.. doing these u can build mass all ova...then and only then shood u b doing isolation type days...for example u won't get big arms by doing curls without doing squats and deadlifts which u shood b doing...if u want 2 change 2 something like this then search Big Boy Basics program...it's a doozy and shood put 5 - 10pds on u with proper nutrition
stay off protein bars there no good but powder after workouts is the number 1 thing u can do as far as nutrition goes (except maybe breaky probably)...if looking for fat loss type of results than basically u can use the same template from Bad Boy Basics but cut the rest down...for fat loss the best thing to do is to try and cram as much work in in as little time as possible...i wood go with somrthing like this:
superset upper and lower exercises for 3 x 10 - 12 sets each
i.e. Bench Press variation s/s Squat variation...deadlift variation s/s shoulder press variation...row variation s/s hamstring variation
then i wood folow that with a circuit of 6 - 8 exercises done either with:
- bodywt but higher reps
- with a barbell using the same wt for all exercises and not putting bar down for whole set
- 1 of each
repeat each circuit 3 times
the magic happens with the rest periods...start with 60secs rest between supersets and circuits and each week decrease it by 10secs so by week 4 ur down 2 30secs...keep wt the same as the progression lies in the rest...not sure wat exercises u no or wat equiopment u have available but if u post answers than i can set up a full plan for ya if ya want
FOR FAT LOSS NUTRITION WILL YEILD 80% OF THE RESULTS SO PROETIN AND VEG WITH EVERY MEAL AND 1 CARB MEAL EVERY 2.5 DAYS (ON 3RD DAY) STRAIGHT AFTER WORKOUT WILL CUT BY 2 - 3% IN 4 WEEKS
have a look and get back 2 me
superset upper and lower exercises for 3 x 10 - 12 sets each
i.e. Bench Press variation s/s Squat variation...deadlift variation s/s shoulder press variation...row variation s/s hamstring variation
then i wood folow that with a circuit of 6 - 8 exercises done either with:
- bodywt but higher reps
- with a barbell using the same wt for all exercises and not putting bar down for whole set
- 1 of each
repeat each circuit 3 times
the magic happens with the rest periods...start with 60secs rest between supersets and circuits and each week decrease it by 10secs so by week 4 ur down 2 30secs...keep wt the same as the progression lies in the rest...not sure wat exercises u no or wat equiopment u have available but if u post answers than i can set up a full plan for ya if ya want
FOR FAT LOSS NUTRITION WILL YEILD 80% OF THE RESULTS SO PROETIN AND VEG WITH EVERY MEAL AND 1 CARB MEAL EVERY 2.5 DAYS (ON 3RD DAY) STRAIGHT AFTER WORKOUT WILL CUT BY 2 - 3% IN 4 WEEKS
have a look and get back 2 me
there's that many brands around it 's ridiculous as i doubt one is vastly different from the other...basically u want a whey protein isolate to have straight after wirkouts as it hits the bloodsteream straight away...the other sort ic casein which is good b4 bed as it takes 5+ hrs to get throiugh the blood stream supplying amino acids for a longer period of time. i'm not really sure wat the difference is between soy and whey except i think soy mite have more aminio acids in it or some that whey doesn't have although it doesn't taste as good from experience...i'm mite do an article on different supplements and wat they do in the next week or 2 so check out at www.rich-fit.com