Alright well before discovering this place, I was still losing weight and working out. Well im getting close to my weight goals, and am starting to look into doing weight training for actual strength and size gains. Even though I ahve been losing weight and eating in a caloric deficit, I have been noticing gains with the program I have been using even though it has only been hitting muscle groups one time per week. I saw the routine in a muscle and fitness mag, and I figured I would give it a try, as I had never had a structured routine before. Heres the way it went basically:
Mondays - Chest/Tri's
Tuesday - Legs/Abs
Wed - Off day
Thurs - Shoulder Work
Fri - Biceps and Back
Each group was worked in 3 different activities, with 3 sets per activity. The part that I enjoy, was how it worked on the reps. It was a 6 week program, going like this: *Note* During these weeks, you keep the same weight.
Week 1-2: 6 reps per set
Week 3-4: 8 reps
Week 5: 10 reps
Week 6: 12 reps
I am just coming to the end of the last week, and feel I have noticed visible gains (but its hard as I feel im losing fat at the same time, so i'm becoming more defined anyways) and I have increased the amount of reps possible with that weight. After the 6 weeks are over, start over on Week 1, with as much weight as you can do 6 times until you nearly fail.
Anyways, After reading around these forums a great amount, I have decided that I would like to begin 3 full body workouts per week instead of what I have been doing, as I have read it will burn more calories and create more strength/size gains.
Heres what I was thinking:
Squats
Bench
Romanian Deadlift
(assisted)Pullups/Pull downs
Military Press/Dumbbell Shoulder Press.
I was hoping for your advice on idea of changing reps weekly from the other routine. I really enjoy the idea, and I hope you guys will ok it. Starting the above mentioned excercises at a weight that I nearly fail at 6 reps, and moving on with the weeks.
If you have any ideas/opinions please, post them.
Thanks, AP! (and sorry for the long post!)
Mondays - Chest/Tri's
Tuesday - Legs/Abs
Wed - Off day
Thurs - Shoulder Work
Fri - Biceps and Back
Each group was worked in 3 different activities, with 3 sets per activity. The part that I enjoy, was how it worked on the reps. It was a 6 week program, going like this: *Note* During these weeks, you keep the same weight.
Week 1-2: 6 reps per set
Week 3-4: 8 reps
Week 5: 10 reps
Week 6: 12 reps
I am just coming to the end of the last week, and feel I have noticed visible gains (but its hard as I feel im losing fat at the same time, so i'm becoming more defined anyways) and I have increased the amount of reps possible with that weight. After the 6 weeks are over, start over on Week 1, with as much weight as you can do 6 times until you nearly fail.
Anyways, After reading around these forums a great amount, I have decided that I would like to begin 3 full body workouts per week instead of what I have been doing, as I have read it will burn more calories and create more strength/size gains.
Heres what I was thinking:
Squats
Bench
Romanian Deadlift
(assisted)Pullups/Pull downs
Military Press/Dumbbell Shoulder Press.
I was hoping for your advice on idea of changing reps weekly from the other routine. I really enjoy the idea, and I hope you guys will ok it. Starting the above mentioned excercises at a weight that I nearly fail at 6 reps, and moving on with the weeks.
If you have any ideas/opinions please, post them.
Thanks, AP! (and sorry for the long post!)
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