Workout Plan & General Questions

[IamaFish]

Hi Team - so im pretty new to the Gym scene(been training for approx 2 months 3 weeks mucking around 1 month on a program) and thought i'd post up my current workout to be criticized.

Monday - Chest & Triceps

Bench press

Tricep Dips

Incline Bench

Close grip Dumbell Press(Hammer Press?)

Dummbell Press

Skullcrushers supersetted with Pull downs (Numerous variations till exhaustion)

Tuesday - Back & Biceps

Deadlifts

Bicep Barbell Curls

Lateral Pulldown

Seated incline dumbbell Curls

One arm rows

3 Bicep exercises - Back to Back (light curls to pre exhaust the muscle - Heavy forced negatives - seated curls / limited range of motion/ thigh to chest level)

Back hyperextension

Shrugs.

Wednesday - Legs

Hack squat

Dummbell Lunges

Leg Press

Leg Curls Supersetted with Leg Extensions

Calf Raises (8-12 Reps with 25 Pulses)

Friday - Shoulders

Side Lateral Raises Supersetted with behind the neck barbellpress(Fosuc on a full range of motion and stretch)

Heavy dummbell Shoulder Press

Dumbbell front raises Supersetted with Upright Rows

Reverse Flys

All exercises are completed for 8 Reps, 3 sets unless otherwise stated!

when i succsesfully complete three sets of one exersice i will either up the weight or reps completed!=].

General questions - How often would you recommend changing your workout, I believe I will be changing mine around every 4 weeks is this to often?

Supplementation - What supplements would you recommend a beginner like me to take? (Currently on a multi-Fishoil-protein, looking into creatine)

A little bit about myself - im 175cm Tall and weigh around 81kg, reckon im around 23-26% BF so a little on the chubby side=] My diet is as sh*t as it gets! although i do try to eat 5-6 meals a day.

P.S Sorry for the long post! - O i also have a chest deformity called Pectus Excavatum, its not to major but i do notice it and it has affected me all my life(im 19 btw).

[lemon]

What are goals? Bodybuilding? Getting some muscle shape?

Overall though it looks pretty decent. I didn't look into depth on your actual exercises but as long as your smashing them with intense difficulty to exhaustion then you should be getting some muscle growth.

Usually people will change their routine every 6-8 weeks.

Supplements: I think creatine is effective to give you a bulkier look, helps your muscles retain water. Will only last as long as you're on it. Maybe a summer thing? Protein shakes might be something to consider if you say your diet is shit. I think they're probably not needed if you're diet is on track.

[IamaFish]

What are goals? Bodybuilding? Getting some muscle shape?

Overall though it looks pretty decent. I didn't look into depth on your actual exercises but as long as your smashing them with intense difficulty to exhaustion then you should be getting some muscle growth.

Usually people will change their routine every 6-8 weeks.

Supplements: I think creatine is effective to give you a bulkier look, helps your muscles retain water. Will only last as long as you're on it. Maybe a summer thing? Protein shakes might be something to consider if you say your diet is shit. I think they're probably not needed if you're diet is on track.

i'd love to get lean with some decent muscle shape,

Thanks for the 6-8week timeframe, will have to incoporate that into my current plan.

Supplements - never new that! I may look into that over the summer months lol As for protein im currently on EAS 100% Whey which I take after everyworkout and as soon as i wake up although im running abit low, hopefully be ordering a 10kg Bag of WPC of nutrawheythis week though!.

Thanks for the comment and advice=]

[Gearset]

Hi Team - so im pretty new to the Gym scene(been training for approx 2 months 3 weeks mucking around 1 month on a program) and thought i'd post up my current workout to be criticized.

Monday - Chest & Triceps

Bench press

Tricep Dips

Incline Bench

Close grip Dumbell Press(Hammer Press?)

Dummbell Press

Skullcrushers supersetted with Pull downs (Numerous variations till exhaustion)

Tuesday - Back & Biceps

Deadlifts

Bicep Barbell Curls

Lateral Pulldown

Seated incline dumbbell Curls

One arm rows

3 Bicep exercises - Back to Back (light curls to pre exhaust the muscle - Heavy forced negatives - seated curls / limited range of motion/ thigh to chest level)

Back hyperextension

Shrugs.

Wednesday - Legs

Hack squat

Dummbell Lunges

Leg Press

Leg Curls Supersetted with Leg Extensions

Calf Raises (8-12 Reps with 25 Pulses)

Friday - Shoulders

Side Lateral Raises Supersetted with behind the neck barbellpress(Fosuc on a full range of motion and stretch)

Heavy dummbell Shoulder Press

Dumbbell front raises Supersetted with Upright Rows

Reverse Flys

All exercises are completed for 8 Reps, 3 sets unless otherwise stated!

when i succsesfully complete three sets of one exersice i will either up the weight or reps completed!=].

General questions - How often would you recommend changing your workout, I believe I will be changing mine around every 4 weeks is this to often?

Supplementation - What supplements would you recommend a beginner like me to take? (Currently on a multi-Fishoil-protein, looking into creatine)

A little bit about myself - im 175cm Tall and weigh around 81kg, reckon im around 23-26% BF so a little on the chubby side=] My diet is as sh*t as it gets! although i do try to eat 5-6 meals a day.

P.S Sorry for the long post! - O i also have a chest deformity called Pectus Excavatum, its not to major but i do notice it and it has affected me all my life(im 19 btw).

Hi IamaFish,

With my workouts I will generally try 'superset' all sets with another antagonistic muscle group. Helps keep your HR high, and minimizes time spent sitting around.

With that in mind I wouldn't necessarily work chest and triceps on the same day, being that they are each working as prime movers or synergists in most of the exercises you listed. I've taken a page out of 'P90X' in my workouts and chosen to work apposing big muscle groups on the same day (eg back+chest, back+legs). It'll knock you out, but I find it to be effective. See what works for you.

It wouldn't hurt to throw some flexibility and cardio work in as well...

As for supplements, the best thing you can do is get your diet sorted. Any supplements that you take should do just that. 'Supplement' your intake. Most will only effect overall performance 2-3%.

If you do want to start supplementing, I would agree with Lemon and say that a good Whey and Creatine product are probably your best bet.

(Creatine works by enhancing and prolonging ATP (energy) production under intense bouts of exercise) Both are widely available.

Good luck!

[IamaFish]

Hi IamaFish,

With my workouts I will generally try 'superset' all sets with another antagonistic muscle group. Helps keep your HR high, and minimizes time spent sitting around.

With that in mind I wouldn't necessarily work chest and triceps on the same day, being that they are each working as prime movers or synergists in most of the exercises you listed. I've taken a page out of 'P90X' in my workouts and chosen to work apposing big muscle groups on the same day (eg back+chest, back+legs). It'll knock you out, but I find it to be effective. See what works for you.

It wouldn't hurt to throw some flexibility and cardio work in as well...

As for supplements, the best thing you can do is get your diet sorted. Any supplements that you take should do just that. 'Supplement' your intake. Most will only effect overall performance 2-3%.

If you do want to start supplementing, I would agree with Lemon and say that a good Whey and Creatine product are probably your best bet.

(Creatine works by enhancing and prolonging ATP (energy) production under intense bouts of exercise) Both are widely available.

Good luck!

Hi Gearset,

I have thought about supersetting different muscle groups to increase my intensity at the gym and may indeed use something like the above routine someday soon.

The main reason I didnt incoporate that way of training right off the bat is i like to walk out of the gym feeling like i have accomplished something, I make it my goal to not be able to do anymore reps when I leave=] and thought if i trained like this while doing Chest+Bis, Back & Tris, Shoulder + Legs would I fully recover before I come back around to that muscle group?

Flexibility & Cardio - Have thought about this greatly! The plan is to finish my current 4 week plan and then get back into boxing! Cardio & Gym 3 times a week each with a stretching session after cardio(Ibelieve this may have a catabolic effect however=]) What are your thoughts on this? to much cardio?

Diet - The main reason my diet is shit is because im flatting=] its not really that bad the majority of my diet is pre fixed for example;

Meal 1 = a protein shake,a bowl of oats and a handfull of goji berries(with a multi vitamin and fish oil tablet) or 2 pieces of toast(Peanut butter no margerine)and 3 weet-bix with milk

Meal 2 = 2 medium apples, 2 mandarins, 1 kiwifruit and a hand full of nuts and raisins.

Meal 3 = Normally brown rice with mixed veggies and tuna or 3 eggs and a can of baked beans on toast lol

Meal 4 = 4 Scrambled eggs or ham, lettuce and cottage cheese sandwhich or 3 pieces of french toast.

Workout - Pre workout drink, a coffee=]!

Meal 5 = Protein shake

Meal 6 = tea since where flatting we have 3-4 meals that we always have lol! these are either Mince Chowmein with rice, Spaghetti bologniase, Devilled sausages with mashed potatoes or crumbed schnitzel with mixed veggies/lettuce and mashed potatoes.

Sorry for the long post guys!=](Forgive my spelling im in a rush to get outah work lol)

Thanks for the input Gearset - Have locked in some of the information/advice you provided.

[Gearset]

Generally speaking your work to rest ratio should be between 1:2 and 1:1/2 (Roughly 60 sec work and 60 sec rest). What I was proposing was instead of resting between your sets, go straight into working an opposing muscle group, then back to the original exercise with little or no rest. Compounds your workout and increased CV work. Eg. Bicep curls, tricep kickbacks etc etc. It can get a little tricky while strength training because the work - rest ratio is different, but for the reps you're doing it should work fine like that. If you superset properly, you'll barely be able to lift your towel on the way out of the gym. :twisted:

As for the timing of which muscles you work, working a muscle group between 2-3 times per week is generally recommended (12-24 hours between sessions). That said, I will generally focus daily on only two muscle groups, and those groups only once or twice a week. You'll some muscles will get used in other exercises or activities you do also. I find it takes me a good few days to recover from a session. Again, this is just what I've just found has worked best for me.

To be perfectly honest I don't know much about cardio. A few studies suggest morning is the best time to do it, before breakfast. As far as cardio impeding your progress, my opinion is to view resistance and cardio as separate entities. There are plenty of people who get along fine (me included) doing a morning cardio session and an afternoon resistance session most days of the week.

I find that variety is your friend with cardio work. You don't have to go for a run all the time, try plyometrics, interval training, yoga etc.

If you are worried about overtraining, there a number of handy articles online that will give you guidelines to help avoid it. Biggest advice I was given was that rest is one of the most integral parts of a training program.

You'll probably also want to school yourself up about the principles of progressive overload and adaption, they're key to a successful program.

Your diet doesn't actually look thaaat bad. My general recommendation would be to steer away from processed foods, and check your calorie intake. For weight loss (fat loss) you should be making roughly a 500cal deficit daily, and for bulking up you should be obviously eating more (ie a 10% gain in mass constitutes a 14% gain in calorie intake). Keep in mind you can burn calories 1000 calories per hour with an interval cardio session.

Again, see what works for you.

If you need any clarification, just ask.

[IamaFish]

Generally speaking your work to rest ratio should be between 1:2 and 1:1/2 (Roughly 60 sec work and 60 sec rest). What I was proposing was instead of resting between your sets, go straight into working an opposing muscle group, then back to the original exercise with little or no rest. Compounds your workout and increased CV work. Eg. Bicep curls, tricep kickbacks etc etc. It can get a little tricky while strength training because the work - rest ratio is different, but for the reps you're doing it should work fine like that. If you superset properly, you'll barely be able to lift your towel on the way out of the gym. :twisted:

As for the timing of which muscles you work, working a muscle group between 2-3 times per week is generally recommended (12-24 hours between sessions). That said, I will generally focus daily on only two muscle groups, and those groups only once or twice a week. You'll some muscles will get used in other exercises or activities you do also. I find it takes me a good few days to recover from a session. Again, this is just what I've just found has worked best for me.

To be perfectly honest I don't know much about cardio. A few studies suggest morning is the best time to do it, before breakfast. As far as cardio impeding your progress, my opinion is to view resistance and cardio as separate entities. There are plenty of people who get along fine (me included) doing a morning cardio session and an afternoon resistance session most days of the week.

I find that variety is your friend with cardio work. You don't have to go for a run all the time, try plyometrics, interval training, yoga etc.

If you are worried about overtraining, there a number of handy articles online that will give you guidelines to help avoid it. Biggest advice I was given was that rest is one of the most integral parts of a training program.

You'll probably also want to school yourself up about the principles of progressive overload and adaption, they're key to a successful program.

Your diet doesn't actually look thaaat bad. My general recommendation would be to steer away from processed foods, and check your calorie intake. For weight loss (fat loss) you should be making roughly a 500cal deficit daily, and for bulking up you should be obviously eating more (ie a 10% gain in mass constitutes a 14% gain in calorie intake). Keep in mind you can burn calories 1000 calories per hour with an interval cardio session.

Again, see what works for you.

If you need any clarification, just ask.

Definatly, thanks for the information if i have any queries when i read through it a few times ill givee you a buzz! not really to worried about calorie counting as of yet(just trying to eat relatively healthy), but will definatly look into it in the future.

Cheers^^ any one else=o?