Programme help

[brock_solid]

Hey guys thought i'd ask for a bit of advice here :grin:

Now i'm one of those typical teenagers that goes to the gym and only works on upper body in hopes of getting big like Arni, now i realise that's not going to happen but i can atleast get as close as possible

I neglect my legs badly, and when i say badly i mean like once a month i do legs.....which i want for that to change, for some reason my legs strain and i get pulls in my quad and thigh muscles when i do squats so i'll be like 4 or 5 reps into it when bang pulled muscle even when i warm up for ages stretching before hand, so then it takes like a week for me to get back into when bang pulled muscle again, i'm only using 20kgs on each side on one of those machines with a bar across it and it has like a chain attached and heaps of clips on the side, dunoo what they're called but i use that for squatting.

Now don't get me wrong, i'm bloody strong when it comes to upper body, just my legs are lagging big time, i sometimes do the leg press machine with like 2 or 3 20kg weights on each side and that's fun but yeah...

I have decided that instead of working like 1 or 2 mucles per session 5 days a week i would change around and make say Monday my strength building day which would consist of only the Squat/deadlift and row then i would have perhaps tuesday and wednesday off for rest.

Now i know how to do squats but i've never done deadlift and row before so if somebody has some tips or pictures to help me learn then that would be great!!

And then perhaps fridays could also be leg days aswell so my legs can catch up to the rest of my body.

So yeah what i'm asking is could somebody please help me to set up a routine to help me work and focus around those 3 exercises to help me improve on the rest of my body, i'll give you a bit of a rundown on me for starters, i'm 17 almost 18 and weigh 89kgs and i'm 6"1 and atm i'm just benching 80kgs...don't know if that would help but thats my arm motion weights so might help to give me weight advice.....

So yeah could people recommend exercises for me? that would be super

[jono]

free weight barbell squats is king

legpress is pretty good imo

things like frontsquats, and hacksquats are good too.

make sure you warm up real good when you train legs

i would only train legs once a week. IF you train them hard enough you should only be able to manage once a week anyway.

always use full ROM when you train legs

dont 4 get ham work - sldl, leg curls, glute ham raise etc......

you MUST be consistant.. train legs every week.. squat squat squat squat

btw you can get the jist of how to do an ex by looking at pics, but the best way is to ask another lifter to SHOW you how to do it. there are things you need to do you can see from looking at pics.

i would pick at least 3 big compound lifts for quads, then do ham work after that.

many ppl will only do like squats, then legpress.. but i find you really need something else to KILL your quads.. a 3rd big compound lift.

btw if you can walk after you done legs, you aint done legs.

leg training is hell on earth if done right. learn to love that hell

i put 9 inchs on my legs in ~2 yrs with the above ideas.

also.. this all mean nothing if you dont know how to eat

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

goodluck! :grin:

[Growth]

I remember writing a post ages ago about a routine for a beginner, now obviously your not a beginner but if your looking for a changeup in your routine and looking for a good leg day it kind of applies. Also your only at the gym 3 times a week, from your post it seems like you want to spend less days in the gym, it kind of incorperates what your trying to achive in a good routine i think. Workout 1 you hit the big torso muscles, workout 2 your hit the legs, and workout three you do some shoulder, arm, and ab work.

Day 1 : Chest and Back

Chest

Flat BB Bench Press : 2 x 6-8 reps

Incline DB Press : 2 x 6-8 reps

Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps

Deadlifts : 2 x 6-8 reps

BB Rows : 2 x 6-8 reps

Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps

Hack Squats : 2 x 6-8 reps

Straight Legged Deadlifts : 2 x 6-8 reps

Leg Curls : 2 x 6-8 reps

Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps, Biceps and Abs

Shoulders :

Seated Military Press : 2 x 6-8 reps

Seated DB Press : 2 x 6-8 reps

Standing Lateral Raises : 2 x 6-8 reps

Triceps :

Close Grip bench Press : 2 x 6-8 reps

Skullcrushers : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps

Hammer Curls : 1 x 6-8 reps

Abs :

Swiss Ball Crunches : 4 x 8-10 reps

Day 6 : OFF

Day 7 : OFF

I cant really think of why you would be constantly pulling leg muscles everytime you workout, especially since you say your warming up well. Perhaps your confusing a pulled muscle to DOMS because you rarely work your legs. I find if i havent worked a muscle for a while or taken a couple of weeks off that i will almost certainly get DOMS. I guess if your feeling the pain mid set then it wouldnt be DOMS though, very strange.

i'm only using 20kgs on each side on one of those machines with a bar across it and it has like a chain attached and heaps of clips on the side, dunoo what they're called but i use that for squatting.

Not sure what you mean here, care to explain more?

What ever it is you should be doing free bb squats in a power rack, or some kind of squat rack.

[Growth]

Deadlift

http://exrx.net/WeightExercises/Erector ... dlift.html

BB Row

http://exrx.net/WeightExercises/BackGen ... erRow.html

[Varven]

He's talking about a smith machine.

IMO dont squat in one of those, just use a normal rack.

[Varven]

Growth, like your programme. My only concern is, for major muscles such as back and chest, is 6 sets enough ?

I would need to double the number of listed sets, but thats just my preference.

[brock_solid]

Also your only at the gym 3 times a week, from your post it seems like you want to spend less days in the gym

Day 3 : Legs

Squats : 2 x 6-8 reps

Hack Squats : 2 x 6-8 reps

Straight Legged Deadlifts : 2 x 6-8 reps

Leg Curls : 2 x 6-8 reps

Standing Calve Raises : 4 x 10 reps

i'm only using 20kgs on each side on one of those machines with a bar across it and it has like a chain attached and heaps of clips on the side, dunoo what they're called but i use that for squatting.

Not sure what you mean here, care to explain more?

What ever it is you should be doing free bb squats in a power rack, or some kind of squat rack.

I usually spend like 5 - 6 days a week in the gym, i like the gym lots i always look forward to going but i kind of wing it all the time and just go from machine to machine and do what i feel like.

I will give the leg workout a shot tomorrow and tell you how it worked, ill make sure to warm up entirely and yeah instead of using the smith machine for squats i will use the free weight bars.

Also cheers for the picture help!!

[deegee]

Growth, like your programme. My only concern is, for major muscles such as back and chest, is 6 sets enough ?

I would need to double the number of listed sets, but thats just my preference.

I agree here not quite enough on chest and back, and I would split up the day with abs tri, bis and shoulders into two separate days.

I think if you are in the gym 5-6 days a week you are probably overtraining

[Marcus]

Also, if you're finding you're winging it when you get to the gym, start taking a logbook & write down all of your exercises & weights done on that particular day. That way next time at the gym you have something which you can strive to beat.

[Growth]

I agree here not quite enough on chest and back, and I would split up the day with abs tri, bis and shoulders into two separate days.

Its not my ideal routine by any stretch, just something i thought may work for him, i gathered from his post he wanted to spend less days going to the gym thats all.

IMO he would benefit from the routine though, especially since hes not currently doing things like rows, deadlifts. But yeah 6 sets may not be enough for him, if its not then just do 3 per exercise.

[brock_solid]

The leg one looks great and i'll give that a shot in about 3 hours when i go to the gym, i used to always go at like 6 30 and it was packed and then one day last week i came in at 3pm and it was practically deserted so from now on im going at 3pm, i hate having to wait for equipment and these two huge bodybuilder guys packing on huge weights then walking to other equpment and leaving their weights for somebody else to put away....sif im removing 300kgs from the leg press

I want to spend more time in the gym i was just thinking about having a day or two rest in between one of those days, meh.

[Growth]

I want to spend more time in the gym i was just thinking about having a day or two rest in between one of those days, meh.

Thats what the routine gives you, a rest day in between each work day :?

[jono]

we can all offer advice but it the end its YOU who has to make the routine...

find out what works and what doesnt for YOU. its part of the fun of bb.

[brock_solid]

I ment like day off on sunday then the workout monday then day off tuesday, thats what i ment by the days off, 3 days a week is not enough i would go 7 if i could but i know thats bad so i have to go like 5 days a week

[Pseudonym]

If you haven't done deadlifts before, you need to make absolutely sure you're doing them right, otherwise you could do yourself some damage. Have a look at those links Growth posted above, then get your gym's most experienced trainer to show you how it's done. Then, if you can, get another trainer to give their opinion.

It might sound like overkill, but you'll find the advice varies from person to person, and it's important you find the version that is most comfortable for you.

[brock_solid]

Oh i've done deadlifts before i know how to do them.

Anyway i think my legs hate me for some reason, i warmed up by doing a half km run then stretching for ages and doing a warm up squat set of 10 reps then did one set of 8 with 60kgs then the second set of 8 then after i had finished and was about to get on my 3rd my left behind leg part was pulled somehow and i couldnt bend down on it so that stuffed me up completely.

I stopped for a bit then went over and did a couple leg extensions and curls but by the end of that there was no way i could anymore squats so just worked my abs then came back home, i haaaattee my legs, hopefully they will be alright tomorrow or the next day so i can fully do the squats and rest of leg work. Its not bad it will prob go away tonight but its just a hassle to keep pulling leg muscles :twisted:

[deegee]

Oh i've done deadlifts before i know how to do them.

Anyway i think my legs hate me for some reason, i warmed up by doing a half km run then stretching for ages and doing a warm up squat set of 10 reps then did one set of 8 with 60kgs then the second set of 8 then after i had finished and was about to get on my 3rd my left behind leg part was pulled somehow and i couldnt bend down on it so that stuffed me up completely.

I stopped for a bit then went over and did a couple leg extensions and curls but by the end of that there was no way i could anymore squats so just worked my abs then came back home, i haaaattee my legs, hopefully they will be alright tomorrow or the next day so i can fully do the squats and rest of leg work. Its not bad it will prob go away tonight but its just a hassle to keep pulling leg muscles :twisted:

I dont think you have pulled a muscle but just a bit of a strain, possibly due to your technique. Get someone at your gym who knows what they are talking aboput to check your form, especialy when you get to your max and are pushing out the last couple of reps.

It is very hard to check your own form out in the mirror as you are exersising when you are new

[Varven]

Heres a programme that worked for me very very well.:

Chest and Triceps

Flat BB Bench 4x 6-8

Incline DB presses 4x 6-8

DB Flyes or Decline BB bench 4x 6-8

Close grip bench press or skull crushes 3x 6-8

overhead db extensions 3x 6-8

Shoulders/traps and calves

seated bb military presses 4x 6-8

seated db shoulder presses 2x 6-8

seated side lateral raises 2x 6-8

upright rows 3x 6-8

DB shrugs 3x 6-8

Standing calf raises 3x 15

Seated calf raises 3x 15

quads/halmstrings

squats 4x 6-8

seated leg presses 3x 6-8

front squats 3x 6-8

Lying leg curl 4x6-8 (alternate this excercise with stiff legged deadlifts, dont perform stiff legged deadlifts and full deadlifts on same week. when you perform full deads, use machine excercises. When you perform rack deads, perform Stiff legged deads on same week).

Any other halmstring machine 4x 6-8

back and biceps

deadlift 4x 6-8 (alternate this excericse with rack deadlifts. This is related to leg day. For example this week if you perform full deadlifts on back day, then DONT perform stiff legged deadlifts on leg day as it will overtax your lower back)

lat pull downs / weighted pullups - 4x 6-8

bent over bb rows 4x 6-8

standing bicep curls 3x 6-8

seated db curls 3x 6-8

At first, start off only with half the number of listed sets. then add another one in. This should be enough., if not perform the amount listed here.

EAT LIKE CRAZY, OR YOU WILL DIE ON THIS ROUTINE. aim for about 2g of protein for each kg of body weight that you WANT to get to. I.E. if you want to get to 95kg, eat at least 95x2 g of protein. You also need a lot of carbs to maintain energy for a routine like this.

Oh yes, another point, every time you walk into that gym, your primary focus should be to increase the weight used in last times workout.

FOCUS mostly on deadlifts, squats, bench, military press, stiff legged deadlifts, all the tinier muscles will get worked out too along with them.

Best of luck mate, I used the routine and gained 14kg in about 4 months.

If you want to, cycle in some creatine and Glutamine, thats only if you have extra $$ after eating like a hog.

[deegee]

^^^ looks like solid routine, similar to one I used in the past, good one

[Varven]

Open a log book, if you dont stay on track we'll give you shite until you do, thus youll maintain a good regimen.

[jono]

Open a log book, if you dont stay on track we'll give you shite until you do, thus youll maintain a good regimen.

yep

[brock_solid]

back and biceps

deadlift 4x 6-8 (alternate this excericse with rack deadlifts. This is related to leg day. For example this week if you perform full deadlifts on back day, then DONT perform stiff legged deadlifts on leg day as it will overtax your lower back)

lat pull downs / weighted pullups - 4x 6-8

bent over bb rows 4x 6-8

standing bicep curls 3x 6-8

seated db curls 3x 6-8

Cheers i will try this one out today when i go, it's my legs and back that i usually neglect so i'm making a change and making them my primary focus over anything else so i will try this and get back to you later today!

[ExpensiveUrine]

It's REALLY hard to say, because your log is non-existant.

So I can't look back and say, 'Oh he's done that amount of volume, so maybe he should periodize this way and add/drop volume (as a result drop/increase intensity (% 1RM))'. So you'll have to know where you are in terms of volume tolerance. If you trained HIT but then you decide you want to try Growth's workout without steadily increasing your volume tolerance then you'll be somewhat f_cked, physically and mentally.

for some reason my legs strain and i get pulls in my quad and thigh muscles when i do squats so i'll be like 4 or 5 reps into it when bang pulled muscle even when i warm up for ages stretching before hand, so then it takes like a week for me to get back into when bang pulled muscle again, i'm only using 20kgs on each side on one of those machines with a bar across it and it has like a chain attached and heaps of clips on the side

If I were you I'd address this issue first hand without doing any further damage to yourself. From what you're describing it could be a few things.

1) Your technique is shit.

2) You're using too much weight. I know 60 kgs doesn't sound like much but with your frequency of leg training it could be a bit much.

3) (1) + (2)

4) Oh yeah, you're using Smith machine.

So before I can give you any advice I'll probably need to know what leg exercises you can do (WITH PROPER FORM) and what's available (free weights/machines) in your gym, for leg development. Can you do SLDL?

If you want to learn Deadlift/Squat you need to get your technique down first without any considerable weight increase. Because if you start to increase your weight on an exercise like Deadlift, you'll be pulling things all over the place. But I'm assuming you already know that.

I'd do something like...

Monday - Lower Body

Tuesday - Upper Body

Thursday - Lower Body

Friday - Upper Body

You basically train each bodypart twice a week, with volume split accordingly while avoiding failure to maintain that training frequency (Bodypart x 2/week).

I can't tell you what exercises to put under Lower Body/Upper Body because I don't know what you're capable of doing/what your gym has, like I mentioned above.

Get some sort of log man.

BTW, since I'm a university student I see alot of people in the uni gym who workout their arms and nothing more. (Girls love big arms haven't you guys heard?) It's kinda funny, they seem to follow the same dress-code as well - track pants and a wifebeater. Could it be that their legs are too small in relation to their arms so they hide them? Are they afraid of working their legs, ie - Squat? I don't know.

Everytime I come in, the dumbbell station is always full of people working their arms. Keeps me happy though now that I think about it, It's like I have 24/7 access to a power rack. Jono's paradise, I tell ya.

[Growth]

I agree with the others, start a journal on the board and everyone can see what your doing and your progress, it will be alot easier for people to give you advise, and it will give you extra motivation.

Everyone has basically given you different advise and different workout strategies because we dont know what you have been doing.

Plus its nice to have a backup copy if something was to happen to your physical log book.

[deegee]

I am with everyone else on the journal, lets see it and then it will be easier to give you advice