Trying to get around the entire body

clever_plant

clever_plant

New member
So, I've been doing mostly random flailing about with weights for the past long while, well that and what I have dubbed MIVHFMIT (Medium Intensity Very Hard For Me Interval Training) which is my stepping stone to actual HIIT :)

Anyways, I figured I'd try creating an actual program and I just wanted some feedback on whether I'm getting around all the muscles and not forgetting something and ending up with like.. mega strong push but weak pull and an injury or some such thing :) on a side note I can't do squats due to a wonderful achilles tendon injury that plagues my lfexibiligy, so therefore sitting press instead. Anyways, these are the exercises I've picked out.

Bench Press
Shoulder Press
Bench Dips
Arm Curls
Bent over row
leg press (instead of squat for the moment)
Leg curls
Calf raises
Hanging leg raises

Am I overdoing any muscles or missing something here? I'm not after "THE AWESOMEST WORKOUT EVAH" just... getting around all the major muscles.

Thanks
-Me
 
Focus on Compound Exercises

This depends on what your goals are. If you are trying to achieve weight loss or fat loss, try focusing your workout on compound exercises structured into supersets. If your achilles issue allows for lunges and deadlifts, consider adding these exercises.
 
Not a bad selection but to balance the ab work (hanging leg raises) add in a lower back exercise (Erector Spinae). back extensions are good but dead lifts are better of you can handle it with your flexibility problem
 
Can you do dead lifts instead of squats? Mostly just curious. Here's what I do to hit full body - with the note that I don't really care about specific work for my biceps and triceps, but I know it can make a difference to some ;) I get enough from presses and rows to cover me from muscle loss.

Primary compound - Squat/Parallel Grip Deadlift (I use cables or a trap bar)/or Leg Press
Chest - push-ups or DB presses (I have a shoulder issue, so no actual bench press)
Back - Cable Row/Bent over Row/Lat Pulldown/or assisted Pull-up
Core - planks
Extra - if I did leg pres or squat, I'll do some back extensions. I'll also do some shoulder rehab stuff.

But the first 3 hit just about everything, so it sounds like yours is hitting everything and then some ;)
 
Well, after feeling like a slobby, flappy, weak, fat, ugly fuck for the larger part of my life, I figured that for what little work it takes to do some curls, and how much more awesome it makes me feel (whether or not it induces any growth :p) it is worth it :)

And I'm glad to know I'm not missing something important.

Thanks for the feedback, I'll stop worrying that I'm doing it all wrong. Also damn, please someone tell me I'm not the one who had more problems with weak arms and elbows, than chest muscles, the first weeks of benching.
 
If you had problems with your elbows you may have a problem with your form. other than that well done. :)
 
Arms and hands are generally my weakest link - if I could just use back and chest to do things, I'd do better ;)

If you have elbow issues, you may actually want to look at your wrist position. Apparently moving your elbow with the wrist bent can cause more friction when the tendons move over the elbow joint... On the other hand, trying to keep the wrist straight with meaningful weight is definitely more difficult.

Sounds like a good start! :D
 
harrysom said:
if u want to loose your weight just simply concentrate in your workout.
Click to expand...

I think concentrating on a healthy diet is more important for weight loss. You really need to get your facts straight before dishing out such blanket statements.
 
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