Hi, I was hoping some of you guys could tell me if my current workout routine is ok. On Monday I work arms and shoulders. On Tuesday, abs. Wednesday I do my chest. On Thursday I work the legs and buttocks and finally I work the back on Friday. Is this ok or am I making a mistake by isolating and confining muscle groups to one workout a week? Any advice would be much appreciated.
Yay or Nay?
- Thread starter Randolph
- Start date
abear said:i second evo.
how much experience do you have with lifting? how long have you been doing it and what kind of results have you seen? and what are your goals?
Well I’m 21 and have been lifting on and off since my mid teens, although I can’t say it was ever anything serious. I would say I’ve only been lifting as part of a structured routine for a matter of weeks. I’ve seen what I would consider fairly good results. However these results have been enhanced in some part, due to toning. Now my goal is to bulk up and increase muscle mass whilst maintaining a good level of definition. I’ve altered my diet to take account of this.
You could aslo post your workout in detail to see if there are any weak areas.
tonymcclellan said:
I've attached my latest workout (or at least I think I have, that's soon to be established). I’ve only been using it from today. I drew it up after getting advice to switch to a three day, full body routine. I was previously on a five day workout as described at the top of this thread, using the same exercises in my current programme. So feel free to point out any weak areas.. Much appreciated.
I like the way you rotate different exercises on different days, but my main concern is the amount of exercises your doing. You have 5-6 exercises per group, which could take a long time to accomplish. You should look at cutting some exercises out, with a max of 3 lifts per group.
Randolf - Im not sure your workout is quite the sort of thing you should be showing people.
Maybe I didnt understand it, do you really do each of the 24 exercises everr workout, and each of those for 3 sets of 8????
thats a total of 576 reps a workout!!!
1 - you shouldt work arms 1st
2 - your not working your lats ( the 3rd biggest muscles in the body!!!)
3 - 30seconds in not long enough to set up some of those exercises, let alone rest.
This workout is insaine. try 7 exercises per day.
Maybe I didnt understand it, do you really do each of the 24 exercises everr workout, and each of those for 3 sets of 8????
thats a total of 576 reps a workout!!!
1 - you shouldt work arms 1st
2 - your not working your lats ( the 3rd biggest muscles in the body!!!)
3 - 30seconds in not long enough to set up some of those exercises, let alone rest.
This workout is insaine. try 7 exercises per day.
manofkent said:
To be fair MoK I wasn’t stipulating that anyone should duplicate my workout for their own use. I thought I had made it clear from the very start of the thread that I was seeking advice in connection with my workout. In fact the routine was a new one I had put together having taken advice early on in the thread. Being such I had only implemented it the day I posted it. Having tried it, it was clear that I hadn’t got it quite right. It was, as you correctly pointed out, too long and too complicated. It took me 1hr 40mins to complete whereas I had actually intended it to take 1hr and today I’m left feeling a little sore. But like I say, it’s still very much working progress and I’m sure it will go through much alteration and fine tuning. I don’t mean to appear defensive, in fact I appreciate not only your advice but all the advice I have do kindly been given. I have taken on board everything you have said and will use your suggestions in revamping my workout. I will repost it and be grateful if you could critique it for me once again. Also could you suggest a few exercises for working my lats (preferably using free weights). Looking forward to your advice and once again much thanks for all your help.
I'm with MoK; that's way to much volume. If you want to do the fullbody routine, pick 1 pressing movement, 1 upper pull (chins, row variation), 1 lower pull (Romanian deadlift, back extension), 1 leg movements (squat, front squat), and a few sets for biceps and triceps.
Don't squat heavy and heavy lower pull in the same workout, use one as a main movement and one as an assitance movement.
Example-
A)squat:4X6
B)bent over bb row:4X10
C)bench:4X6
D)RDL:2X8
E1)bicep curl:1X15, 2X8
E2)skull crushers:1X15, 2X8
Don't squat heavy and heavy lower pull in the same workout, use one as a main movement and one as an assitance movement.
Example-
A)squat:4X6
B)bent over bb row:4X10
C)bench:4X6
D)RDL:2X8
E1)bicep curl:1X15, 2X8
E2)skull crushers:1X15, 2X8