Weight Training help

C

Chris_eels07

New member
Assuming im eating right etc will this program bulid muscle or shape my body?

All 3 sets 10 reps...i only own a pair of dumbells that are able to change weight

Monday (Triceps) - Triceps Extension, Triceps kickbacks, Triceps Dips.

Wednesday (Shoulders and Legs) - Push ups, Seated Dumbbell Presses, Side dumbbell raises, Upright Row, Dead lifts, Squats

Friday (Biceps) -Concentration curls, Forearm curls, Hammer curls, Bicep curls.

Saturday or Sunday (Back) - Single Arm Row, Dead lifts, Upright Row, Bent Over Barbell Row, Shrugs, Hyperextensions.

Any changes/tips?

Im attempting Hiit for cardio on tuesdays and thursdays as i have fat around my stomach and chest, Im 16 and weigh 71kgs down from 90kgs...

also i have read the stickys and they have been helpfull.
 
As the stickies explain, muscle building is more a function of energy (calorie) balance than anything else. Weight lifting is a stress to our bodies. Through a ton of pathways, and depending on the form of stress, our bodies adapt to these various forms of stress.

Lifting weights just so happens to be a stress. Our bodies adapt to this stress primarily by two ways; increasing neural efficiency and increasing muscle mass (hypertrophy).

Neural efficiency will happen regardless of diet.

Muscle growth will not.

Muscle building is a very intensive process, energetically speaking. With that said, if you are dieting, you will not be supplying with the capacity to not only repair, but build new muscle.

I'm not sure if you are dieting or not.... but assuming you are, the best you can hope for is muscle maintenance. I should add that if you are not used to resistance training, there is a chance that you'll add some muscle even in the face of an energy (caloric) deficit. But you should not bank on this. Even if it happens, it'll be short lived.

Regardless of whether or not you are in a caloric deficit or surplus, your routine is 'off.' For starters, never devote entire days to arms alone. That is very inefficient.

We can get into more detail once you read this and tell me you understand it.
 
hey steve, yes i do understand

I need a calorie surplus to gain muscle but the thing is im afraid that if i eat more i'll gain weight and just be fat again.

But i can eat clean and healthy.

I guess i dont want to get bulky just lean...does that make sense?

I am familiar to weight training but stopped 2 months ago due to overload of cardio, i developed small but noticable biceps, triceps and lats...this program is a development of my previous training, adding legs.
 
Getting lean is going to primarily be a function of reducing your level of body fat.
 
ok if i can fix up the body fat part, can you fix up my weight training program?

please and thankyou :)

your very helpful steve!!
 
I'd focus on something like the 'basic lifts' stickie. You can modify it as you see fit, but that general idea is something I advocate.

I'm not a fan of laying an exact plan down on paper. I'd rather you read that thread and get I general idea, modify it to suit you, and then show me and I'll critique.
 
Legs - Dead lifts, Squats, Step-ups, Calf raises

Shoulders/Traps: Dumbell shoulder Presses, Lateral Raise, Front dumbell Raise
Shrugs, Upright row

Triceps/Back: Single Arm Row, Bent Over Barbell Row, Hyperextensions, Triceps Extension, Triceps kickbacks, Triceps Dips.

Biceps/Chest: Pushups, Dumbbell Pullovers, Concentration curls, Hammer curls, Bicep curls



I cant do Pullups and Bench Press due to restrictions in equipment...among with loads of other exercises. I dont even own a proper bench, i use a chair whenever i need to prop my leg up e.g kickbacks

Im cant really think of anything else, i could use some better traps/chest and back exercises...but this is probably the best program ive created for myself.

Hope this is enough
 
Hey Steve,
I just did my Triceps/Back workout and it was hard getting back into it but i'll be fine.

I think im just going to stick to the second workout i posted unless you (or any others haha) have any suggestions?
 
Chris_eels07 said:
Legs - Dead lifts, Squats, Step-ups, Calf raises

Shoulders/Traps: Dumbell shoulder Presses, Lateral Raise, Front dumbell Raise
Shrugs, Upright row

Triceps/Back: Single Arm Row, Bent Over Barbell Row, Hyperextensions, Triceps Extension, Triceps kickbacks, Triceps Dips.

Biceps/Chest: Pushups, Dumbbell Pullovers, Concentration curls, Hammer curls, Bicep curls



I cant do Pullups and Bench Press due to restrictions in equipment...among with loads of other exercises. I dont even own a proper bench, i use a chair whenever i need to prop my leg up e.g kickbacks

Im cant really think of anything else, i could use some better traps/chest and back exercises...but this is probably the best program ive created for myself.

Hope this is enough
Click to expand...


So are these seperate days? For instance, shoulders/traps is one day?
 
You'd be better served following something like a full body workout on each of the 3 days. They don't necessarily have to be identical..... but this would be more effective.

Reason being, many attributes of your muscle are recovered after 48-72 hours. To get the most bang for your buck, you'd train that same muscle within that time period.

Training each body part once per week negates this fact and actually allows some time for your muscles to detrain, hence the suboptimal label.
 
That makes perfect sense, im trying to make one up with those exercises but im having difficulty, could you roughly make me one?

*edit*
This is what i came up with

Monday:
Dead lifts
Step-ups
Triceps Extension
Triceps kickbacks
Single Arm Row
Bent Over dumbbell Row
Hyperextensions

Wednesday:
Triceps Extension
Triceps Dips
Bicep curls
Concentration curls
Dumbbell shoulder Presses
Lateral Raise
Upright row

Friday:
Squats
Concentration curl
Hammer curls
Single Arm Row
Bent Over dumbbell Row
Hyperextensions
Shrugs
Upright row
 
Last edited:
Chris_eels07 said:
Monday:
Dead lifts
Step-ups
Triceps Extension
Triceps kickbacks
Single Arm Row
Bent Over dumbbell Row
Hyperextensions

Wednesday:
Triceps Extension
Triceps Dips
Bicep curls
Concentration curls
Dumbbell shoulder Presses
Lateral Raise
Upright row

Friday:
Squats
Concentration curl
Hammer curls
Single Arm Row
Bent Over dumbbell Row
Hyperextensions
Shrugs
Upright row
Click to expand...

Too much isolation work, too many exercises, and not sure about what you are planning on doing in terms of sets and reps. Additionally, these are not full body sessions. A full body session will hit your legs, chest, back, shoulds, etc. Most of these days your doing 1-2 things for back then a bunch of isolation arm crap which is very suboptimal.

I think I asked you before to read 'the basic lifts' stickie. I think it would do you some good. You are over-complicating this.

Read this:

http://weight-loss.fitness.com/weight-loss-through-exercise/14264-basic-lifts.html

There is actually a program outlined in there too, which you can modify.
 
Something like the basic lifts program is very simplistic. I'm sure most think it's too simplistic since the media stuffs ridiculous programs down our throat and make them sound magical.

But simplicity is what works for people.

Focus on getting stronger in the basic lifts and you'll be happy at the end of the day with your results. Make sure to read that entire thread. Take note of the conservative starts. Don't be overly agressive with adding weight. And never add weight until you're certain your form is perfect.

And that program is not written in stone. But the core of it should remain unchanged.
 
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