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Need help starting!
- Thread starter tmalik70
- Start date
Well I work out on a Monday at around 9pm. The next workout is at Wednesday at 9pm so that's exactly 48 hrs rest.
I can just about do the pull ups but they do take a lot out of me so I do them first. I like the idea of working a diffrent muscle in between bench presses and shoulders. Hopefully that helps me. I'm having another workout tonight so I'll do that tonight and see what happens.
Thanks!
I can just about do the pull ups but they do take a lot out of me so I do them first. I like the idea of working a diffrent muscle in between bench presses and shoulders. Hopefully that helps me. I'm having another workout tonight so I'll do that tonight and see what happens.
Thanks!
Just completed my week of full body workout and had some questions and thought I'd post them here instead of starting a new topic!
Anyway after a lot of help from you guys here is my workout in order and with the weights!
Pull ups -3 Sets
shoulder press - 3 sets (21KG - 46lb)
Squats - 3 sets (21KG - 46lb)
Bench press - 3 sets (25kg - 55lb)
Stiff leg deadlifts - 3 sets (25kg - 55lb)
Back Leg Curls - 3 Sets (9KG - 20lb)
Barbell rows - 3 sets (25kg - 55lb)
Crunches - 50
I do all these in order on Monday, Wednesdays and Fridays. Other then crunches they are all 3x8.
Now here's my questions,
1) On my rest days should I be doing cardio? My main aim is to gain weight and mainly gain muscle so I'm not sure if I should be doing cardio?
2) I just put back leg curls in there to seperate SLD and BR and it really isn't helping so is there a body part I'm missing which I could workout here. I was thinking somethnig like calves or traps? If so which excersise should I replace this with?
3) The weights sound small and were realy difficult at first but are getting easier so next week I'm going to be moving up all excersies other then shoulders to 30kg and hope it works out. Shoulders are still very difficult so going to give it another week! The question here is which kind of weight should I be aiming towards lifting?
Dunno if it helps but I'm 19, 6'0 and around 154lb.
Thanks for your help!
Anyway after a lot of help from you guys here is my workout in order and with the weights!
Pull ups -3 Sets
shoulder press - 3 sets (21KG - 46lb)
Squats - 3 sets (21KG - 46lb)
Bench press - 3 sets (25kg - 55lb)
Stiff leg deadlifts - 3 sets (25kg - 55lb)
Back Leg Curls - 3 Sets (9KG - 20lb)
Barbell rows - 3 sets (25kg - 55lb)
Crunches - 50
I do all these in order on Monday, Wednesdays and Fridays. Other then crunches they are all 3x8.
Now here's my questions,
1) On my rest days should I be doing cardio? My main aim is to gain weight and mainly gain muscle so I'm not sure if I should be doing cardio?
2) I just put back leg curls in there to seperate SLD and BR and it really isn't helping so is there a body part I'm missing which I could workout here. I was thinking somethnig like calves or traps? If so which excersise should I replace this with?
3) The weights sound small and were realy difficult at first but are getting easier so next week I'm going to be moving up all excersies other then shoulders to 30kg and hope it works out. Shoulders are still very difficult so going to give it another week! The question here is which kind of weight should I be aiming towards lifting?
Dunno if it helps but I'm 19, 6'0 and around 154lb.
Thanks for your help!
1. I would limit the cardio, once a week would be good to keep your heart in check.
2. You dont need the leg curls, rows are MUCH more important. Calves will be used with squats and deadlifts some, if you wanna throw them in some time it would be ok, but no need to do them every workout, Traps are hit with the rows and some with the shoulder press...and deadlifts too actually, same thing...shrugs would be ok occassionally but definitely no need to do them every workout
3. I dont understand, are you asking about reps?
...diet is super important
2. You dont need the leg curls, rows are MUCH more important. Calves will be used with squats and deadlifts some, if you wanna throw them in some time it would be ok, but no need to do them every workout, Traps are hit with the rows and some with the shoulder press...and deadlifts too actually, same thing...shrugs would be ok occassionally but definitely no need to do them every workout
3. I dont understand, are you asking about reps?
...diet is super important
Thanks for the help AJP. I usually have a football or "soccer" match once a week so that should do for cardio.
I do all the excersises listed and just wanted an excersis to seperate the rows and deadlifts as they both work the back. Would it be ok if instead of the leg curls I did something like traps on Monday, Calves on Wednesday and wrists on Friday? I'd keep everything else the same but just add these in so I work them out once a week? I think that will be better.
For number 3 I was just basically asking what size weights should I be aiming towards. I've started off with 21kg and next week I'll be on 30kg, is there a number I should have in mind that I should work towards or is it just do the best I can?
Also while I'm here I may as well ask about reps. As I increase the weight should I stick to 3x8 as I have been doing or change it as it's more weight? If so change it to what?
Thanks!
I do all the excersises listed and just wanted an excersis to seperate the rows and deadlifts as they both work the back. Would it be ok if instead of the leg curls I did something like traps on Monday, Calves on Wednesday and wrists on Friday? I'd keep everything else the same but just add these in so I work them out once a week? I think that will be better.
For number 3 I was just basically asking what size weights should I be aiming towards. I've started off with 21kg and next week I'll be on 30kg, is there a number I should have in mind that I should work towards or is it just do the best I can?
Also while I'm here I may as well ask about reps. As I increase the weight should I stick to 3x8 as I have been doing or change it as it's more weight? If so change it to what?
Thanks!
Ah I gotcha now, I would work in different rep ranges, or have two days lower reps and one higher reps, but all three at lower reps (below 6) would be pretty taxing
3 X 8 should be fine, at least for now to get the rhythm going...
Don't worry about the weight necessarily, but set a rep range you are going for and find out what weight you are at and progress accordingly. For example if you are using 21kg, and you are going for 8 reps (you should be able to technically get a couple more), but only do 8 reps. If it's too easy and you could easily do upwards of 13 or 14 reps for example, then increase the weight a little bit, I'm sure you get it, just adjust accordingly.
3 X 8 should be fine, at least for now to get the rhythm going...
Don't worry about the weight necessarily, but set a rep range you are going for and find out what weight you are at and progress accordingly. For example if you are using 21kg, and you are going for 8 reps (you should be able to technically get a couple more), but only do 8 reps. If it's too easy and you could easily do upwards of 13 or 14 reps for example, then increase the weight a little bit, I'm sure you get it, just adjust accordingly.
I've moved the weights higher and so far only had problems with my bench press. I'm looking through my workout and there seems to be excersises that work the same muscles and I'm not sure if I should be working them every workout or switching between the excersises every workout. Here's an example,
3 days a week
Pull ups - 3 Sets
shoulder press - 3 sets
Squats - 3 sets
Bench press - 3 sets
Stiff leg deadlifts - 3 sets
Extra - 3 Sets
Barbell rows - 3 sets
Crunches - 50
3 sets of 8 reps
Extra
Monday - Add in traps
Wednesday - Add in calf raises
Friday - Add in wrist curls
Pull ups/BB rows seem to do the same thing and the BB rows do something similer to deadlifts.
What I'm asking is should I be doing the excersises I've listed every Monday, Wednesday and Friday or should I be taking a few excersises out and switching between them on workout days? Don't know if I explained that too well but hopefully you know what I mean!
Also on cardio, I've stopped playing football and was thinking of doing some running ot jogging. How much as in time should I do to keep my heart ticking but not too much to start losing weight?
I've also bought a 1kg tub of strawberry winning ways whey protien which got my 60 pills of creatine free. I know I should be taking the WP after a workout but what about the creatine? Also can I take the WP with milk or just water?
Thanks for all your help, I know I ask a LOT of questions but I hope you can appreciate that I'm trying to learn so any help i get would be great!
Thanks!
3 days a week
Pull ups - 3 Sets
shoulder press - 3 sets
Squats - 3 sets
Bench press - 3 sets
Stiff leg deadlifts - 3 sets
Extra - 3 Sets
Barbell rows - 3 sets
Crunches - 50
3 sets of 8 reps
Extra
Monday - Add in traps
Wednesday - Add in calf raises
Friday - Add in wrist curls
Pull ups/BB rows seem to do the same thing and the BB rows do something similer to deadlifts.
What I'm asking is should I be doing the excersises I've listed every Monday, Wednesday and Friday or should I be taking a few excersises out and switching between them on workout days? Don't know if I explained that too well but hopefully you know what I mean!
Also on cardio, I've stopped playing football and was thinking of doing some running ot jogging. How much as in time should I do to keep my heart ticking but not too much to start losing weight?
I've also bought a 1kg tub of strawberry winning ways whey protien which got my 60 pills of creatine free. I know I should be taking the WP after a workout but what about the creatine? Also can I take the WP with milk or just water?
Thanks for all your help, I know I ask a LOT of questions but I hope you can appreciate that I'm trying to learn so any help i get would be great!
Thanks!
Questions are good, no worries, ask long as you're trying and learning.
I think you could get away with not doing barbell rows and pullups for every workout. Maybe one workout both of them, and the other two workouts one of each. Pullups are primarily a lat exercise - an upper back builder. Barbell rows work similar muscles but are a completely different motion.
I would also try to do one day of incline presses instead of shoulder and bench. Incline hits your chest and shoulders, keep the angle of the bench around 30 degress though, not 45. So two workouts could be bench press and shoulder press, the other could be just incline press. Right now, I only do shoulder presses once a week, usually coupled with flat bench. My other pushing day I have incline presses.
For the cardio, if your main goal is put on mass/muscle I would limit the cardio to once a week for 30-45 minutes, sticking in a 60-70% range, this is just to keep your heart in check.
Take both the protein and creatine post workout, milk or water is up to you, personally i use water, milk doesn't seem like it would go over so well after lifting with me. I don't know about the creatine pills per say, but basic creatine monohydrate...all you need is 5 grams post workout.
Also, do the "extra" stuff you have after the rows, not before.
I think you could get away with not doing barbell rows and pullups for every workout. Maybe one workout both of them, and the other two workouts one of each. Pullups are primarily a lat exercise - an upper back builder. Barbell rows work similar muscles but are a completely different motion.
I would also try to do one day of incline presses instead of shoulder and bench. Incline hits your chest and shoulders, keep the angle of the bench around 30 degress though, not 45. So two workouts could be bench press and shoulder press, the other could be just incline press. Right now, I only do shoulder presses once a week, usually coupled with flat bench. My other pushing day I have incline presses.
For the cardio, if your main goal is put on mass/muscle I would limit the cardio to once a week for 30-45 minutes, sticking in a 60-70% range, this is just to keep your heart in check.
Take both the protein and creatine post workout, milk or water is up to you, personally i use water, milk doesn't seem like it would go over so well after lifting with me. I don't know about the creatine pills per say, but basic creatine monohydrate...all you need is 5 grams post workout.
Also, do the "extra" stuff you have after the rows, not before.
Thanks for the advice, It has really helped! I've used your advice to slightly switch up my excersises. I've been doing the current ones for 3 weeks and other then a small change in weight it's been the same to next week I'm going to be starting with the following plan,
MONDAY
Pull ups - 3 Sets
Squats - 3 sets
Incline press - 3 sets
Barbell rows - 3 sets
Stiff leg deadlifts - 3 sets
Shrugs - 3 Sets
Crunches - 50
WEDNESDAY
Pull ups - 3 Sets
shoulder press - 3 sets
Squats - 3 sets
Bench press - 3 sets
Stiff leg deadlifts - 3 sets
Calf Raises - 3 Sets
Crunches - 50
FRIDAY
Shoulder press - 3 sets
Squats - 3 sets
Bench press - 3 sets
Barbell rows - 3 sets
Wrist Curls - 3 Sets
Stiff leg deadlifts - 3 sets
Crunches - 50
3 sets of 8 reps
SUNDAY
30-45 Minutes jogging
I'm going to be doing this in this order. Is that ok? Just wanna know if it's good enough or if it needs some tweaking. Thanks!
MONDAY
Pull ups - 3 Sets
Squats - 3 sets
Incline press - 3 sets
Barbell rows - 3 sets
Stiff leg deadlifts - 3 sets
Shrugs - 3 Sets
Crunches - 50
WEDNESDAY
Pull ups - 3 Sets
shoulder press - 3 sets
Squats - 3 sets
Bench press - 3 sets
Stiff leg deadlifts - 3 sets
Calf Raises - 3 Sets
Crunches - 50
FRIDAY
Shoulder press - 3 sets
Squats - 3 sets
Bench press - 3 sets
Barbell rows - 3 sets
Wrist Curls - 3 Sets
Stiff leg deadlifts - 3 sets
Crunches - 50
3 sets of 8 reps
SUNDAY
30-45 Minutes jogging
I'm going to be doing this in this order. Is that ok? Just wanna know if it's good enough or if it needs some tweaking. Thanks!
Looks pretty good man, might wanna switch up the order of shoulder press and bench press every so often. Like friday do bench first instead of shoulder press first, and put the shoulder press third instead, because as you may have found out already you energy becomes depleted as your workout goes on.
Also put the wrist curls last on fridays, because you require a solid grip for the deadlifts no sense in using up the forearm strength that should go toward a larger exercise. Try some planks and leg raises instead of the crunches sometimes as well.
Also put the wrist curls last on fridays, because you require a solid grip for the deadlifts no sense in using up the forearm strength that should go toward a larger exercise. Try some planks and leg raises instead of the crunches sometimes as well.