Am i doing too much?

S

sc0ttb

0
Just joined the gym again and had my fitness consultation. It seems grand but on the program I’ve been given it seems as if it’s taking too long to complete each session. The guy told me never work more than 1h 15mins but this takes me easily 1½ hrs! He has got me doing 3-5 sets and I manage to do 5 sets of 10 each session. Is this too much and would I be better doing less sets? I’m mainly trying to tone up and decrease body fat % but I feel that only lifting 45k on the bench press is pretty pathetic!

Here’s my routine:

Wks 1-4 3-4 times per week

Run 10-15 mins - moderate pace

Chest
Bench Press 3-5 * 8-10 reps @ 45kg – could possibly lift more if less sets?
Pec Dec 3-5 * 8-10 reps @ number 12/13 on machine

Back
Prone Lifts 3-5 * 8-10 reps @ 5kg
Lateral Pull Downs 3-5 * 8-10 reps

Shoulders
Shoulder Press 3-5 * 8-10 reps (quite a low weight here)
Lateral raises 3-5 * 8-10 reps @7.5kg

Legs
Leg Press 3-5 * 8-10 reps @ (Lifting all weight on machine so progressing to squats soon.)

Arms
Bicep Curls 3-5 * 8-10 reps @12.5-15kg
Triceps pulls 3-5 * 8-10 reps

Swiss ball
Curls 3-5 * 8-10 reps
Leg extensions? 3-5 * 8-10 reps

Apologies as I don’t know what the weight is for some of the machines but I’ll find that out and post when I know. Any advice or help is much appreciated.

Scott
 
sc0ttb said:
Just joined the gym again and had my fitness consultation. It seems grand but on the program I’ve been given it seems as if it’s taking too long to complete each session. The guy told me never work more than 1h 15mins but this takes me easily 1½ hrs! He has got me doing 3-5 sets and I manage to do 5 sets of 10 each session. Is this too much and would I be better doing less sets? I’m mainly trying to tone up and decrease body fat % but I feel that only lifting 45k on the bench press is pretty pathetic!

Here’s my routine:

Wks 1-4 3-4 times per week

Run 10-15 mins - moderate pace

Chest
Bench Press 3-5 * 8-10 reps @ 45kg – could possibly lift more if less sets?
Pec Dec 3-5 * 8-10 reps @ number 12/13 on machine

Back
Prone Lifts 3-5 * 8-10 reps @ 5kg
Lateral Pull Downs 3-5 * 8-10 reps

Shoulders
Shoulder Press 3-5 * 8-10 reps (quite a low weight here)
Lateral raises 3-5 * 8-10 reps @7.5kg

Legs
Leg Press 3-5 * 8-10 reps @ (Lifting all weight on machine so progressing to squats soon.)

Arms
Bicep Curls 3-5 * 8-10 reps @12.5-15kg
Triceps pulls 3-5 * 8-10 reps

Swiss ball
Curls 3-5 * 8-10 reps
Leg extensions? 3-5 * 8-10 reps

Apologies as I don’t know what the weight is for some of the machines but I’ll find that out and post when I know. Any advice or help is much appreciated.

Scott
Click to expand...

5x10 is WAY too much. you should do no more than 3x10 at least to start out. And if you are doing this more than 3 times a week then you are definately doing too much. The actual weight isnt so important, just make sure on your last few reps, you are at least approaching failure.

The weight will increase quickly as you workout. Make sure you leave at least 1 day of rest between each workout.
 
approach faliure dont go there.


Training To Failure.

--------------------------------------------------------------------------------

DIFFERENTIAL EFFECTS OF STRENGTH TRAINING LEADING TO FAILURE VERSUS NOT TO FAILURE ON HORMONAL RESPONSES, STRENGTH AND MUSCLE POWER GAINS.

J Appl Physiol. 2006 Jan 12;

Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Hakkinen K, Ratamess NA,
Kraemer WJ, French DN, Eslava J, Altadill A, Asiain X, Gorostiaga EM.

The purpose of this study was to examine the efficacy of 11 weeks of
resistance training to failure vs. non-failure, followed by an
identical 5- week peaking period of maximal strength and power
training for both groups as well as to examine the underlying
physiological changes in basal circulating anabolic/catabolic
hormones.

Forty-two physically-active men were matched and then randomly
assigned to either a training to failure (RF; n=14), non-failure
(NRF; n=15) or control groups (C;n=13). Muscular and power testing
and blood draws to determine basal hormonal concentrations were
conducted before the initiation of training (T0), after 6 wk of
training (T1), after 11 wk of training (T2), and after 16 wk of
training (T3). Both RF and NRF resulted in similar gains in 1RM bench
press (23% and 23%) and parallel squat (22% and 23%), muscle power
output of the arm (27% and 28%) and leg extensor muscles (26% and
29%) and maximal number of repetitions performed during parallel
squat (66% and 69%). RF group experienced larger gains in the maximal
number of repetitions performed during the bench press The peaking
phase (T2 to T3) followed after NRF resulted in larger gains in
muscle power output of the lower extremities, whereas after RF
resulted in larger gains in the maximal number of repetitions
performed during the bench press.

Strength training leading to RF resulted in reductions in resting
concentrations of IGF-1 and elevations in IGFBP-3, whereas NRF
resulted in reduced resting cortisol concentrations and an elevation
in resting serum total testosterone concentration. This investigation
demonstrated a potential beneficial stimulus of NRF for improving
strength and power, especially during the subsequent peaking training
period, whereas performing sets to failure resulted in greater gains
in local muscular endurance. Elevation in IGFBP-3 following
resistance training may have been compensatory to accommodate the
reduction in IGF-1 in order to preserve IGF availability
 
Whoa! Consolidate your lifts, focus on compounds exercises. Don't take longer than an hour.

Start doing squats now so your body gets used to having the bar on your back. Ditch all the isolation moves until your body gets stronger. And use freeweights. Swallow your pride and use however low weight you have to use. Try this:

Squat
Deadlift (or lunges)
Bench Press
Bent-over Row
Shoulder Press
Pull-ups

Hit it hard for maybe 3x6-8, and get out in under an hour. Again, use whatever weight you have to use. Superset the upper body stuff, if you know how.
 
Cheers for all the advice! I thought 5 sets was way too much. Im aiming to do three days a week weights and really am gonna focus on having a days rest between each session-atleast. Is it ok for me to do abs and cardio or bit of swimming on my recovery days or is it a 'put your feet up and chill' case?

Thanks again for the advice! :)
 
Timmy said:
Squat
Deadlift (or lunges)
Bench Press
Bent-over Row
Shoulder Press
Pull-ups
Click to expand...

lunges arent a replacement for deads. deads are pull exercise, lunges are a push. lunges would better replace squats. I do lunges over squats only cause i dont have a squat rack and only have limited space to workout in.

sc0ttb said:
Is it ok for me to do abs and cardio or bit of swimming on my recovery days or is it a 'put your feet up and chill' case?
Click to expand...

If your goal is to reduce body fat then i strongly suggest you do cardio on your off days. Most people pick 1 day where they do nothing at all, others prefer to always be doign something each day. its up to you.
 
You must log in or register to reply here.
Back
Top