Can anyone help with todays workout or wot: Cheers MATE Oz

[leaguejunky69]

2nd workout:

dude told me at shop concentrate on the big busting exercises wen u use creatine, and u should only use it for 2 stages in the year.

Todays workout:

Squats: 60*12 80*12 100*10 120*5

Leggpress: 160*10 200*10 225*5 225*4 (dude said there was an equiv. rack press or sumpin?? better for isolation???

Leg Curl: 65*12 75*9 80*6 85*6

Raise Calves:40*12 55*12 60*11 60*8

Dumbell Raises (shoulders) 35*8 35*8 40*5

Lat pull downs( palms inward cheating lol) 146*10 166*8 186*6- still gives a good workout though. PS. ive been going to the gym 10 days straight, how much rest do u need and how much cardio???

[Growth]

Like ive said before mate, you really need to post a full weeks workout or such to give us the whole picture. From what ive seen of your workouts they need alot more structuring, for example your last workout was primarily a leg workout, but you threw in 1 shoulder exercise and 1 back exercise, this isnt ideal training.

You would benefit alot from a more structured approach to your lifting, you would notice more results and gain alot faster.

As for the creatine, some people cycle it and some people stay on it all the time. IMO you should just stay on it year round.

Going to the gym 10 days in a row is going to be detrimental to your gains. Your muscles need to rest and recover. How much cardio you do is upto you, if your goal is to put on muscle however, then you should keep cardio to a minimum.

There was a thread where the members of this board put together a solid workout plan but i cant find the thread.

[Pseudonym]

What he sez ^

Remember - you don't grow in the gym... You grow while resting. If you're just starting out, I'd suggest something really basic like a three-day push/pull/legs split.

eg:

MONDAY - Legs

4 x Squats

3 x Leg press

3 x Lying hamstring curl

3 x Leg extensions

4 x Calf raises

WEDNESDAY - Chest, Delts & Triceps

3 x Bench press

3 x Pec dec flyes

3 x Incline DB press

3 x DB side raises

3 x Tricep cable pushdowns

FRIDAY - Back & Biceps

4 x Chinups

4 x Cable row

3 x Reverse flyes

3 x Bicep DB curls

3 x Shrugs

That would be a pretty standard workout for a beginner. An experienced bodybuilder might want to use something more advanced than that, but there's not much point in a beginner trying more - you won't see significantly better gains, and are just likely to injure yourself if you do too much.

As for cardio, it depends what you're doing it for. If it's just to raise your general fitness levels, then fine - do it on one of your rest days. If it's to lean up, I personally prefer to use my diet to do this.

[leaguejunky69]

Yeh sounds good guys, thanks for the comments, might shorten it down to a 4 day week lol. Just get really obsessed with it and prob been doin it for bout 2 - 3 months now. Pumpin weights makes u feel ivincible (this could be a bad thing!!). I want to be the most strongest person i can be naturally and be fit with that ripped look (3-4 days cardio) 8)

[deegee]

psudo's routine looks pretty good and basic, its all you really need stick with something like that for 6 months and get your diet right then see where you are. Dont go overboard on the cardio. the most common problems I see for peole getting into bbing are overtraing and bad diet.

overtraing is so common people think they need to keep working the muscles day after day. doing this strength will increase but not muscle size.