not sure if my rountine is ok?

V

vapaintballer

0
i bought a gold's gym membership about 2 weeks ago. i go atleast every other day. im 16 296 lb. and 5'10. i try to stick to a 2000 calorie a day diet ,its been hard but its getting easier.


when i go to the gym i do 15 minutes of cardio.

when i do weight training i do 25 reps at 50-65 then 10 at 100-125
i do legs,abs, arms, and a little back.

i'm not sure how to work my lower back or my chest out?

also i dont do bench press, dead lift, squats, should i be doing these things?

my work takes about an hour. but im not sure if i'm doing it right?

im sorry i dont know the name of the machines i'm working on.

any tips or anything will be greatly apprenticed.
thanks alot
 
Bench press, deadlifts and squats are about the best exercises for overall strength and muscle building so you really should be doing these if you want the best results. They are compound exercises which stimulate a lot of different muscles in one go. Also they are much better than machines as you have to stabilize the weights which works muscle too.

If your going to do full body workouts then don't workout more than every other day as your body needs time to recover. Make sure your having plenty of protein in your diet.

You haven't stated what your goals are;
ie - weight loss, strength, muscle growth

Doing 25 reps with low weight then 10 with higher seems a little unusual.

I like the 5x5 workout which includes squats, deadlifts, bench press, military press and barbell rows and you can also throw in some pull ups, dips and a few crunches but them I'm after strength and some more muscle and I change my diet when I want to lose weight.

I would recommend checking the stickys for routines as they give information regarding what each program is designed to help you achieve.

Regarding duration don't go over an hour. I use to train for longer and it limits improvement.

And if your doing intense cardio you might find it better to do it after weights.

Hope some of this has been useful.

Good luck
 
dude, if you can just keep the momentum going, you are "gold" for 6 months. Stick to going to gym every other day and try you best to stay on that diet and watch the weight shred off. At 16, if you are trying to weight train, I would read up and practice to learn 1 workout each time and continually trying to perfect it for the next 2 weeks. Build a solid foundation first.

The journey is not going to be easy but the reward is great. Setup some daily, weekly, monthly, yearly, and lifetime goal. Weekly maybe to lose 1 or 2 lbs, daily would be to add maybe 1 extra minute to cardio session, monthly might be to drop 8 lbs or learn how to bench press + squat properly.
 
also i dont do bench press, dead lift, squats, should i be doing these things?
Click to expand...

You can start doing these lifts very light, focusing on good technique.

Even with light weight you will get results for the first few weeks

Once you are you feel that you can perform these with good form then start working with a higher load.

Have patience because you will only have to learn these exercises once in your life to be able to use them in your workout for life.

Just keep working out and learning the exercises. In 1 month or 2 you will start training with a goal in mind.

Like tic said, just keep working out.

About the reps just don't worry about a perfect number of reps.

Just use the number of reps you can do to modify your routine.

If you can do 25 reps of one exercise then you can probably do 12 reps of the same exercise with a higher weight, or you can do 8 reps of the same exercise with an even more higher weight.

For the first 4 weeks - learn how to do the exercise and get an idea of the reps and weight that you can do.

For the next 4 weeks - take the best exercises for your goal and fix a routine that fits your life. Also start finding the amount of weight that you can lift for 6, 8 or 10 reps.

If you want to do 10 reps then use a weight that you could do 11 or 12 if you don't have a spotter or a weight that you can lift only 10 times if you have a spotter.

The most important thing you can do is keep training and keep learning
 
Bench press will probably be enough. You don't want to fall into the trap of working chest too much compared to your other muscles. Maybe do flys as well if you really want to. Squats and deadlifts are more important for overall strength. Also if you think about it you can't use your chest without at least using your arms and shoulders (and normally your back in everyday life) so you need to make sure your doing things like military press, dips and pull ups as well.

As your after weight loss, as your starting out you are in the unique position of probably being able to lose weight and build muscle at the same time so get your diet right. Its not just calories as you need the right proportions of carbs /fats/ protein. Perhaps a 40/30/30 respectively.

As mentioned make sure you get your form right or you will pay for it.
 
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