Focused or general training for a new guy?

[Beretta]

Hey all. I'm fairly new to getting really serious with training. I'm on a routine that I put together based on some sample routines that I've read through in magazines and on websites. I've attached a copy of that routine.

As I look around at recommendations - all of which come from what look like good sources (e.g. Muscle and fitness magazine, recommendations from bodybuilders etc), I see two really different types of routines recommended. The first more general type is the type that I've based my routine on - a broad range of exercises in each session, covering most muscle groups. So in one session I might do a different exercise for pects, biceps, back, shoulders and quads (realising that some of those exercises will do more than one group).

The second kind of routine is more focused on fewer groups per session, where people will say "this day is my chest and bicep day," and all the exercises will be either chest or bicep exercises.

As someone who has only seriously been doing this for 2-3 months, which of these approaches should I be taking, and why? I could be totally wrong, but at this stage it looks to me like, as I'm not particular advanced and... well, not very big yet, the second approach would exhaust one muscle group too soon, so I wouldn't be able to do very much.

Thoughts welcome!

[Beretta]

Woops, I forgot to attach the routine. Here it is.

Weekly Weights Programme.pdf

[Cammo]

Taking routines from magazines is a very bad idea. Most magazines are simply advertising media for product.

While a full body or routine is a good idea for someone who is starting out, my opinion is that once you have gained some reasonable strength, it is best to split your routine into muscle groups. If you are doing the same full body routine week in, week out, the muscle groups that you work at the end of your routine will start lagging - reason being, you've used a good portion of energy on the first few exercises and don't have as much gas in the tank for the last few.

With a 4 day a week routine, you can afford to split your routine up - some of the more experienced guys do full body or upper/lower if they can't manage to get to the gym that often.

Saying that - do your full body for a while to get initial strength & to get your form etc sorted on your exercises.

I do see some major faults in your routine though (I should add "in my opinion" so I don't get the greyhounds on me).

LEGS - There are 3 muscle groups here - you have legs listed as 1. You should be working quads, hamstrings & calves on every workout (you currently have no hamstring work at all).

Where are your squats? One of the number one mass building exercises - you need to incorporate these into your routine.

Why do you have benchpress knocking out triceps work on Monday?

I know the tris get hit on this exercise but they do on incline presses also.

I would knock either of the flys out of this routine & do another day of bench work - try & ditch the fly machine & stick to the dumbells (once you have good form).

BACK - Try to incorporate Deadlifts into your routine - along with squats, they are essential for maximum growth potential. A lot of people don't think beginners should be doing deadlifts.... I ask "why?" - I only wish I had started doing them a lot sooner.

Try and also get some barbell rows into your routine - drop one of the machines. Once you have your form sorted on your exercises (all of them) it's best to try and stick to free weights and only use the machines now and then for a change.

SHOULDERS - Benchpress is not a shoulder exercise - yes it works your front delts but only as a synergist. Get some upright rows in there.

ABS - Why only twice a week when everything else is 4 times?

Treat your abs as you would any other muscle.

I'm sure others will spot more flaws in this routine - it's a bit of a mish mash to be honest.

[Pseudonym]

I'd go for a split routine, I think, rather than a full body one. The main reason for starting with a full body routine seems to be to ease your muscles into training gently, rather than blasting one muscle group for an entire workout. That's fair enough, but I think if you've been training for a couple of months already, you might as well move to the split routine. Having said that, continue to use light enough weights, and don't go to failure just yet, so that you can really focus on getting the correct form for each exercise.

A basic split routine might look something like this:

Mon: Back/Biceps

Tue: Chest/Triceps

Thur: Legs

Fri: Shoulders/Abs

That gives you a week between working each muscle - plenty of time for recovery.

Regarding the full body routine, I agree with almost all of Cammo's comments. The only exception is in our positions on deadlifts - personally I think there are other, safer, alternatives that don't risk putting your back out. I absolutely agree you need squats in there though. That's a must.

[Beretta]

Thanks for the comments guys, very helpful.

Re: squats, what do they give that the leg press doesn't give?

Cheers

[Beretta]

A basic split routine might look something like this:

Mon: Back/Biceps

Tue: Chest/Triceps

Thur: Legs

Fri: Shoulders/Abs

That gives you a week between working each muscle - plenty of time for recovery.

OK, something like this? (attached)

My only worry here is that some back exercises also use biceps, and some chest exercises also use triceps. Is it a good idea to overlap like that?

Weekly Weights Programme - Split.doc

[Paul]

Is that you in your avater :pfft:

[Beretta]

Is that you in your avater :pfft:

Why yes, yes it is!

Hey, I thought I'd try out the split routine thing, starting with Day 1 on that new routine I posted. So I did biceps and back today. I gotta say, it went very well! I thought perhaps my arms or my back would have given out by the end, but I just powered through it!

[Cammo]

Thanks for the comments guys, very helpful.

Re: squats, what do they give that the leg press doesn't give?

Cheers

Do some squats & you'll find out :pfft:

[Dumbelldog]

Thanks for the comments guys, very helpful.

Re: squats, what do they give that the leg press doesn't give?

Cheers

Do some squats & you'll find out :pfft:

Yip and make em heavy and deeep :nod: :pfft:

[Beretta]

Do some squats & you'll find out :pfft:

LOL, OK, I'll be doing some on Thursday.

[2guns]

LOL, OK, I'll be doing some on Thursday.

haqve someone show u how to do them, other wise youll be doing no routine if u hurt yrself

[Beretta]

Well, I've done the bicep/back day, done the chest/tricep day, and I gotta say, it's going well.

Now it's Wednesday, my day off, and I wanna go back in! So I've decided that on Wednesdays I'll just go and ride the bike for 40 mins (plus the 30 minutes each way that I ride to and from work... this better start paying off!)

[Beretta]

Thanks for the comments guys, very helpful.

Re: squats, what do they give that the leg press doesn't give?

Cheers

Do some squats & you'll find out :pfft:

OK, I see what you mean! Did squats today, as well as deadlifts.

The advice in here is really helpful.