My workout

J

John M

0
Hmm im fairly new to body building but I have been using this workout plan and been seeing excellent results:

Monday-All muscles worked I do 2-3 different exercises for almost every muscle and each different exercise I do 3 sets of 10 reps with my max weight for 10 reps so im struggling with the 10th for abs I do 3 sets of 15 reps but every set is a different exercise (1st is bicycle crunch, 2nd is weighted crunch, and 3rd is cross body crunch)

Wednesday- Same as monday

Friday- Same as monday

Tuesday and Saturday are cardio days with intense interval training.
My diet is looking good im getting the right amounts of protein in everyday and of course getting proper rest and plenty of fluids. I have been doing this for about 2 weeks and starting to see a little bit of results when I flex but not much when im unflexed. My question for you guys is how long do you think until I start seeing some definition in my arms abs and chest? Also what do you think of my workout plan? I do it 3 times a week because I cant really be doing a different muscle each day I dont have much time so...And a person once told me if you can only workout 3 times a week then you should workout your hole body I dont know if this is true.

Thanks tips would be appreciated on ways to improve my workout
Oh by the way im 5'8 140 pounds and does anyone know of any accurate body fat estimater? Because the one im using says im 11.6% BF(16.2 pounds of fat) which cant be right because im skinny as heck, I mean I have pretty big quads from running in track maybe the muscle in my legs thats making my body fat reading high? because I heard you can start seeing your abs only like at 6 percent body fat and im already starting to see mine pretty well...:confused:
 
Evolution makes an excellent point that some may disagree with. If your routine is working for you, why change it?

It *does* sound like you might be overtraining (not enough rest between workouts), but that would be my only point. How old are you? As far as fat testing goes, some calipers aren't too bad. (i have seen the accu-measure ones touted pretty highly, but I would imagine it's only a good estimate that it gives you.)

You've been working out for 2 weeks and are wondering where the results are?? Your best bet is to take some pictures now or have someone take them of you. Continue working out, and then take more pictures 3 months from now. 2 weeks is an awful short timespan to expect to see results. And if you want to bulk up, you are probably working out 2 much. You also say you are doing a full body workout because you don't have time to do separate body parts. I find that odd, as a full body workout must take quite a bit of time versus just doing chest and triceps, or biceps and back and shoulders. Just my 2 cents.
Good luck!
 
Well the movements im doing is just the basic stuff: barbell curls, benchpresses, squats, military presses for triceps shoulders and ankle raises i think they are called for calves. Well sometimes if im to tired from school/work I skip a workout but I make up for it usualy the next day or however it works out, but in response to working out certain muscles it does take a bit more time out of each day id rather just do it 3 days and get it over with then having to get my weights out each and every night, But I do not feel over worked one bit only like the rest of the day after that workout but when I wake up the next morning im not really that tired and my muscles arent to sore. I was just asking if you think theres anything wrong, it seems to be working for me but I dont know if I could alter it in anyway to make it work better.
 
what you are doing is good ,but dont train to faliure every workout you will burn out your cns(central nervouse system) before your muscles.
stay one rep short of faliure so you could start of doing 15reps and add weight when it gets to easy but drop to 14 reps and so on till you get to 5reps then start all over again.
 
train to failure? I have no clue what it means but im guessing that it means give up at the end or something? No I dont give up at all in my workouts its just I have a bad stomache and sometimes im not able to do my workout in the morning hence I do it in the evening.
 
John M said:
Well the movements im doing is just the basic stuff: barbell curls, benchpresses, squats, military presses for triceps shoulders and ankle raises i think they are called for calves. Well sometimes if im to tired from school/work I skip a workout but I make up for it usualy the next day or however it works out, but in response to working out certain muscles it does take a bit more time out of each day id rather just do it 3 days and get it over with then having to get my weights out each and every night, But I do not feel over worked one bit only like the rest of the day after that workout but when I wake up the next morning im not really that tired and my muscles arent to sore. I was just asking if you think theres anything wrong, it seems to be working for me but I dont know if I could alter it in anyway to make it work better.
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You didn't mention any back work in the exercises you are doing. Did you just forget to or are you not working your back ?
 
I dont really work my back, I feel that working my quads calves abs biceps triceps forearms chest traps and shoulders is just enough my back is pretty muscular already from doing work outside and stuff so working outside is basicaly my back workout.
 
John M said:
train to failure? I have no clue what it means but im guessing that it means give up at the end or something? No I dont give up at all in my workouts its just I have a bad stomache and sometimes im not able to do my workout in the morning hence I do it in the evening.
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training to faliure means if you lift a weight untill you cant do one more thats faliure.stop 1 before you fail.as jpc said i would at least put 1 back exerc ise in.
 
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