sorry i posted twice, my computer froze. please delete this one.
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help and suggestions on my workout
- Thread starter nickelninez
- Start date
no need to make the same post more than once.
for legs, deadlifts (variations) variations of squats, lunges, step ups.. there are plenty of things.
you dont need anything else for biceps, dont even need the curls really.
look into some compound movements instead of all iso's. add some pull ups, chin ups, dips.
for back.. bent over rows, seated rows, pull ups, chin ups, back extentions.. back is worked in a lot of compound movements.
why the body part split? with this routine, you work only work each muscle group once in 7 days. read around the stickies in the weight training section and look into a fbw or 2 day split.
also, move the cardio after your weight training.
for legs, deadlifts (variations) variations of squats, lunges, step ups.. there are plenty of things.
you dont need anything else for biceps, dont even need the curls really.
look into some compound movements instead of all iso's. add some pull ups, chin ups, dips.
for back.. bent over rows, seated rows, pull ups, chin ups, back extentions.. back is worked in a lot of compound movements.
why the body part split? with this routine, you work only work each muscle group once in 7 days. read around the stickies in the weight training section and look into a fbw or 2 day split.
also, move the cardio after your weight training.
why the body part split? with this routine, you work only work each muscle group once in 7 days. read around the stickies in the weight training section and look into a fbw or 2 day split.
these are the things that confuse me. fbw= full body workout?? and what
exactly do you mean by 2 day split? do you mean workout monday, tuesday
rest wednesday and then workout thursday, friday?
sorry this damn computer is freezing again.
http://training.fitness.com/weight-training/weight-training-101-a-17439.html
good thread for you to read.
good thread for you to read.
Figured I'd reply in the threat with responses.
Chest seems alright to me, but personally I would add some weighted dips in there.
For shoulders I would suggest you add some arnold presses, very good compound exercise. Would also suggest you do some barbell/dumbbell shrugs to work those lats a bit more but up to you.
For ab workouts I tend to make my Ab workouts very intense and try work the core as much as possible. I do variations of crunches, situps, oblique and glute exercises. I'd suggest you use a swiss ball to get the most out of the movements and you will be more unbalanced, which is a good thing.
I don't really see how you don't really need the curls for biceps, I doubt they're going to grow huge amounts if you don't exercise them?! Personally I prefer more compound exercises for biceps such as close-grip chin ups, twisting dumbbell curls and I usually throw in some preacher curls as well.
Close grip bench press isn't a bad idea for triceps but personally I prefer weighted close-grip push ups.
Well you've got the major one for legs in there already, personally I don't do dead lifts on leg days as I choose to do stiff legged dead lifts most of the time which really work the back. I usually tend to go for squats and lunges, with some calf negatives for my leg days.
For Back I suggest you try stiff-legged dead lifts, very effective for targeting the lower back as well as lots of other muscles to assist it and stabilizers. Body weight exercises are really effective when working back, wide-arm chin ups or assisted chin ups and hanging rows are my favorites. I usually incorporate some lat pull downs as well but I usually replace bent over rows with twisting dumbbell rows.
Diet seems vague but seems you've got the basics down there, just try stick to high B.V. protein and good low-GI and you should be alright. Remember to include some good healthy fats in there as well and try limit carbs in the evening, I usually try and not have any carbs other than legumes after about 4PM.
Goodluck!
Chest seems alright to me, but personally I would add some weighted dips in there.
For shoulders I would suggest you add some arnold presses, very good compound exercise. Would also suggest you do some barbell/dumbbell shrugs to work those lats a bit more but up to you.
For ab workouts I tend to make my Ab workouts very intense and try work the core as much as possible. I do variations of crunches, situps, oblique and glute exercises. I'd suggest you use a swiss ball to get the most out of the movements and you will be more unbalanced, which is a good thing.
I don't really see how you don't really need the curls for biceps, I doubt they're going to grow huge amounts if you don't exercise them?! Personally I prefer more compound exercises for biceps such as close-grip chin ups, twisting dumbbell curls and I usually throw in some preacher curls as well.
Close grip bench press isn't a bad idea for triceps but personally I prefer weighted close-grip push ups.
Well you've got the major one for legs in there already, personally I don't do dead lifts on leg days as I choose to do stiff legged dead lifts most of the time which really work the back. I usually tend to go for squats and lunges, with some calf negatives for my leg days.
For Back I suggest you try stiff-legged dead lifts, very effective for targeting the lower back as well as lots of other muscles to assist it and stabilizers. Body weight exercises are really effective when working back, wide-arm chin ups or assisted chin ups and hanging rows are my favorites. I usually incorporate some lat pull downs as well but I usually replace bent over rows with twisting dumbbell rows.
Diet seems vague but seems you've got the basics down there, just try stick to high B.V. protein and good low-GI and you should be alright. Remember to include some good healthy fats in there as well and try limit carbs in the evening, I usually try and not have any carbs other than legumes after about 4PM.
Goodluck!