Help with my Workout

S

SpyderS05

0
Ok, I have been working out with my friend for probably 2 months now, and while my arms are getting bigger which I like, I have not gone up on bench at all and my chest doesn't seem any bigger, the only improvement is I can do maybe 10 reps instead of 6. I'm not sure on what to do. I do the same workout he used to do for football because it worked for him but I am not seeing any results other then in my arms. In our workout we basically do the same thing all three days (Mon, Wed, Fri). We do these below:

Bench 3 Sets to Failure(Every Day)
Curls 3 Sets of 10(Every Day)
Reverse Curls 3 sets of 10(Every Day)
Kickbacks 3 sets of 10(Twice a week)
Tricep Extension 3 sets of 10(Twice a week)
Machine Millitray Press (Once a week)

Not very consistent stuff, any help would be appreciated...Thanks
 
first of all you went from 6 reps to 10 reps! thats more than a 60% increase!! some people would kill for that! and i dont reccomend doing bench press, curls, and reverse curls with only 1 day rest... its a bit extreme. since you're kinda new to this, maybe you should more focus on full body exercises instead of isolation.. i cut and pasted the following full body core exercises from allen (i thought it looked really good to start with).. maybe you should give it a try for a month... and if you do, i would reccomend only doing it on monday & friday

Bench Press
Squats
Deadlifts
Military or push presses
Back extensions
Ab work
Chin ups/Rows
 
It sounds good, but my friend is also training for college football next year and I'd like to keep working out at least 3 days a week. I just don't feel like 2 days is enough.
 
MReik: That is very good advice; the workout plan you suggested.

Spyder: Your friend is training for college ball and that's the routine he follows? What position is he training for? For your friend; that routine may be ideal for his goals. For you, you need a more balanced routine like the one MReik suggested.
 
Think of it this way too. Your goals are size and strength. You increased your reps from 6 to 10, great! Did you increase the weight at all?
 
I appreciate all this very much, but I'm just letting you know that his college sent him a workout which the football team uses that we are gonna try. Also, I learned a great lesson today. We usually worked out a special club that had a lot of machines, and there bench press was on a track so you did not have to worry about stabalizers, this was bad. We moved back to our schools rec center which is basically all free weights, and now my weight has dropped about 15 lbs since it is free weights and stabalizers are crucial. So hopefully this new workout will work a little better, it is a 3-day split workout with many new different exercises we haven't done before and already I can feel the workout we did just today. Again I thank you for your ideas, and I'll let you know how this workout works.
 
i currently play football for a college team, and the workout they provide is specifically to assist you in playing your position. there are different workout plans for EVERY position. in the offseason(lol, yeah right offseason) i change my workout routine to fit what i want to achieve(size & mass, not so much strength and speed). your goals might not be the same as his(or what the college says his goals are), if you could possibly post the workout maybe we could just tweak it a little bit, so it doesn't revolve around football.. :) if not, goodluck!
 
Alright, I'll get a copy of it and post it on here...he will be playing linebacker for them if that helps at all. I know of Monday we did:
5 sets of 3 Cleans
5 sets of 8 Bench
5 sets of 5 Dumbell Bench
5 sets of 4 Dumbell Shoulder Press
3 sets of 15 Crunches
3 sets of 15 Push-ups

I only glanced at Wed and Friday but Wed was pretty much all legs and Friday I'll get back to you on.
 
well linebacker workouts are great lower body workouts, and their upperbody are more slowtwitch workouts, maybe if you were to replace one (or two) set on each exercise with an high rep (maybe ~12) high speed set it would mix it up, and it wouldnt require you to go off the workout plan entirely.. just a suggestion
 
You'll develop strength doing this workout; but remember the program was designed to make your friend better at his position and better at football; not all-around athletically better. Develop a program that will really benefit you and what you need to do.
 
Spyder:

If you're looking to lose weight and just maintain a heightened level of fitness you'll need to develop a routine that includes core power movements (squat, deadlift, bench, pullups etc) and mix it with cardio.

Take a look at some of the other threads regarding workouts and you'll find some good programs that both myself and others have posted.
 
Well, I wasn't able to get an exact copy of the list but Wednesday we did Squat, Split Jerks, Leg Curls, Leg Extension and Calf Raises. Friday was Snatch, Dumbell Curls, Dead Lift, Chin Ups and bent over rows. It is pretty much a well rounded workout through the week, seems to cover everything. For cardio, I'm trying to get over a cough I've had for quite some time now that really strikes when I breath hard so I'm only running for about 15 minutes at a pretty moderate pace.
 
a football routine recoomended leg extensions?!?! they do yield great results but you pay for it with your knees, i seldom do those, and my coaches would kill me if they saw me doin them. i reccomend you stay away from those. and if your main goal is losing bodyfat and getn cut, then i reccomend deviating from that workout, and just like adler said, go for a more core work out, w/minimal isolation...
 
There are many better ways to work your legs.; i agree.

recent research points to some ideas that the muscles of the legs are designed to work in unison with eachother. Squats, lunges, leg press etc force the leg to work as one mover; where the extension and curl force the muscle groups to work independently of eachother. The research goes on to suggest that the isolation work causes the knee to shift while the leg is in motion; rather than stay in a solid and locked position while using the entire leg as one mover.
 
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