workout and plan, help and criticism

[MusicMelody]

Hi guys,

I’m making this post across several forums and fitness sites to get mixed opinions, but I have three main questions. First off routine that I’m starting is posted below, as well as a link to a video explaining and demonstrating situation.

Three day split, mon, wed, fri, on an ABA, then BAB rotation

workout A

squats
Bench press
Rows
Tricep Pull downs
Calf Raises

Workout B
Good mornings
Lat Pull downs
Overhead shoulder press
Hammer curls
Abdominals

On all workouts I'm doing 2 to 3 sets of 8 to 10 reps with one minute between sets.

First question: Is there a proven BEST strength training program for someone new to the gym scene?
Second question: Are compound exercises better than isolation exercises, if so or no, then why?
Third question: Should I incorporate super sets or pyramids? Are these ever preferred or a necessity?

The reason why I do hammer curls, and good mornings is because I lack full rotation and movement in right arm, and I was advised to do good mornings so I don't tear bicep with right arm being bent doing heavy deadlifts. Video link below, please watch and give feedback, I really need some form of direction.

http://www.youtube.com/watch?v=-Cu7QbqW9sI" onclick="window.open(this.href);return false;

[Boss Man]

The main problem is the rotation policy of the workouts, A,B,A and B,A,B. This means doing Squats twice a eeek, thne only once the next week for example and the same issue for everything else.

When you're doing something once a week, you can't really maintain or build on any progress from the week before, unless you're doing something like a 5 or 6 day split, with heavy set volume on each workout day, as the time elapsing between one workout and the next same workout, allows for too much atrophy, once the worked muscles have recovered.

You could combine both workouts and jiggle the format around, so you're doing 2 sets of each exercise, but one universal workout that's good to go on the three days.

This is how it could look.

Squats

Lunges

Good mornings

Bench press

Rows

Shrugs

Tricep Pull downs

Hammer curls

Calf Raises

Abdominals

The shrugs have been added because of the tricep work and the two pressing exercises causing potentially too much tricep stimulation, as rows have secondary bicep stimulation, so you don't want 1 row versus 2 press exercises, as you're then getting an incongruent amout of work on both muscle groups and that could create a disparity in the long-term.

So the overhead press has been binned.

[ultimatehlth]

As to the question of compound vs isolation exercises a bicep curl is an isolation movement while a lat pulldown is compound both working the bicep. Both have a value in your workout though for a starter or someone trying to lean out I would focus on the compound movements. Using more muscles means more calorie burning and greater conditioning.

As far as pyramids or super sets again both are a value and since you want to avoid plateaus I would use these and other protocols interchangeably to keep it fresh.
Best,

Los Angeles Personal Trainer

[MusicMelody]

The main problem is the rotation policy of the workouts, A,B,A and B,A,B. This means doing Squats twice a eeek, thne only once the next week for example and the same issue for everything else.

When you're doing something once a week, you can't really maintain or build on any progress from the week before, unless you're doing something like a 5 or 6 day split, with heavy set volume on each workout day, as the time elapsing between one workout and the next same workout, allows for too much atrophy, once the worked muscles have recovered.

You could combine both workouts and jiggle the format around, so you're doing 2 sets of each exercise, but one universal workout that's good to go on the three days.

This is how it could look.

Squats

Lunges

Good mornings

Bench press

Rows

Shrugs

Tricep Pull downs

Hammer curls

Calf Raises

Abdominals

The shrugs have been added because of the tricep work and the two pressing exercises causing potentially too much tricep stimulation, as rows have secondary bicep stimulation, so you don't want 1 row versus 2 press exercises, as you're then getting an incongruent amout of work on both muscle groups and that could create a disparity in the long-term.

So the overhead press has been binned.

Ok, how could I set that up on a three day split? I'm new to this. lol.

[Boss Man]

Every other day same as you do now. It's the same thing 3 times a week, with the 2 sets per exercise.

[MusicMelody]

Alright, should I work in cardio on off days? I am trying to build muscle but burn fat at the same time.

[Boss Man]

Use this sort of system, if you like.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

That should do it.

1lb of added muscle will burn an extra 45-50 calories per day, so the growth and repair phase post-workout will help and the cardio can then just supplement that a couple of days a week.

You're off days get split, to avoid two days of nothing, potentially eating into progress and you don't train more 5 days in a row either, so this should be good for your body.

[MusicMelody]

Okay cool, now only concern is a few things,

will just those workouts build muscle and burn fat enough? Without getting too complicated I suppose? And is the one day of rest enough because I am almost done with rest day and still a little sore.

[Boss Man]

There are two scheduled days of rest in the system I suggested .

As for the fat burning and muscle building aspects, only time would tell, as things like diet and fluid intake would play their part, as would other minor things like taking certain medications from time to time if ever needed and also prolonged periods of rest due to possible injuries.

[MusicMelody]

Okay, diet is getting a major overhaul and is it good, and I drink anywhere from 2 to 4 liters of water a day, I have a nice 1L bottle I take with me everywhere I go.