Caporegime
Have fun fella, that's the main thing 
GordyR's Beginners Guide to Bodybuilding
- Thread starter GordyR
- Start date
Have fun fella, that's the main thing
Only been doing it 5-6 weeks. Now that i have saw my weight go up, I am really enjoying it. Up from 40kg bench to 60kg. 3x8.
Reckon I will have it to bodyweight by the end of the year. Everything else has also went up. but bench press is the most enjoyable exercise including squats!
Making some unbelievable progress having seen this thread a few months ago.
I've been following the three day split which works a charm, can anyone recommend a 'perfect' routine for someone who has all the time in the world. I'm a student with very few lectures, most of the work I do is personal reading/research so I can virtually hit the gym whenever suits me. I was thinking of stretching out to a 4-day split, or is that too much? What I am doing is definitely working but I do fancy a change. Any suggestions?
Cheers
Edit - Also I've got into a habbit of going for a quick swim/sauna every other day after weights, is this detrimental or worth chucking into the routine?
I've been following the three day split which works a charm, can anyone recommend a 'perfect' routine for someone who has all the time in the world. I'm a student with very few lectures, most of the work I do is personal reading/research so I can virtually hit the gym whenever suits me. I was thinking of stretching out to a 4-day split, or is that too much? What I am doing is definitely working but I do fancy a change. Any suggestions?
Cheers
Edit - Also I've got into a habbit of going for a quick swim/sauna every other day after weights, is this detrimental or worth chucking into the routine?
Most people on here seem to be advocates of 3-4 days splits, but for the last 5 weeks I've been on a 5 day split with the weekend off and it's working wonderfully for me. 3 days a week didn't do very much for me.
If you can handle it, go for it. If you can't, cut it down.
If you can handle it, go for it. If you can't, cut it down.
What parts do you target on each of the 5 days?
Caporegime
it depends really, if you are doing the same intensity as you would in 3 session but for another 2 then you might be over doing it, or you might not be working hard enough to make use of 3 days
if you know what you want to do in a week, it doesnt matter if you do it over 1 day or 7, as long as you complete your routine and dont waste time in the gym then it doesnt matter.
Ive done 2 day splits and 5 day splits, however, the total time spent in the gym over a week was the same
Obviously it depends a great deal on the individual, but for me, I couldn't spend 1 hour 30 in the gym doing, say, legs and back. I reckon I couldn't maintain the necessary intensity if I was doing 30+ sets in a single session.
Currently I'm doing
Mon - Legs
Tues - Deadlifts + shoulders
Wed - Arms
Thurs - Chest
Fri - Back
I find with this I can put maximum effort into every workout and really hit that body part hard.
Currently I'm doing
Mon - Legs
Tues - Deadlifts + shoulders
Wed - Arms
Thurs - Chest
Fri - Back
I find with this I can put maximum effort into every workout and really hit that body part hard.
Soldato
This is the routine I'm following at the moment. It's 5-day split with a bit of cardio, stretching and grip training on off days. Actually since posting that I've changed it a little bit. I now do the following:
Monday - Legs
Back squats
Calf raises
Front squats
Tuesday - Chest
Incline / Decline dumbbell bench (alternated weekly)
Dips
Incline / Decline dumbbell flyes (alternated weekly)
Wednesday
Rowing
Grip training
Stretching
Thursday - Back
Deadlifts
Chin/pull ups (alternated weekly)
T-bar rows
Friday - Shoulders
Dumbbell press
Front / lateral raises (alternated weekly) **
Rear flyes **
Wide grip upright row
Saturday - Legs, Biceps, Triceps & Traps
Romanian Deadlifts
Dumbbell shrugs
Reverse barbel curls
CGBP
Dumbbell curls
Sunday
Rowing
Grip training
Stretching
** superset
It's very similar, I just felt like a bit of a change around mainly as I felt my legs weren't getting enough action before, so I split legs over 2 days instead of 1.
Caporegime
So you are not doing any more than anyone else, just doing it over more days. No harm in that
Thanks for that. How long do you tend to spend on each session?
I like the look of this 4-day split, would probably add in cardio into weds though. Any criticisms?
http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html
Last edited:
Caporegime
Yeah no lower back work.
Soldato
Usually about an hour. Hour and a half including the rowing. As Morba said that split neglects lower back work, I couldn't imagine following a routine without deadlifts, they're just the best.
Caporegime
Deads, hang cleans etc. Something is needed!
I did some chest work today and noticed during dumbell work I had quite a sharp muscular pain in my palms, any particular reason for this? It got to the point where during a set of dumbell presses I could have hit more reps but had to stop because of the pain in my palms? Any ideas? Am I lifting too heavy or have I pulled a muscle?
Caporegime
muscular pain in palms?!
go see a doc / physio
go see a doc / physio
Sounds like you may have irritated a nerve.
As said above, get to the doctor for a proper examination.
Alright guys,
I've been hanging round here for ages reading but its my first post so be gentle.
This year i really want to start training. I'm currently 29 5'5" and hovering around 167 lbs.
I have access to a gym at work, although its only free weights upto 20kg and a chest machine, pull down machine and pull up bar so i'm going to start using it. I see a lot of people mention dead lifts and squats as they seem to be good for core strength?
I'm thinking i could using the works gym for most excersises and incorperate one day at a gym with the equipment like a bar and rack.
Anyones thoughts on this?
I cycle to work each day 3 miles each way so thats 6 miles a day so i'm getting some cardio in.
Anyone can point me in the right direction? I'm pretty clueless at the moment and there is soooo much info out there.
Thanks
I've been hanging round here for ages reading but its my first post so be gentle.
This year i really want to start training. I'm currently 29 5'5" and hovering around 167 lbs.
I have access to a gym at work, although its only free weights upto 20kg and a chest machine, pull down machine and pull up bar so i'm going to start using it. I see a lot of people mention dead lifts and squats as they seem to be good for core strength?
I'm thinking i could using the works gym for most excersises and incorperate one day at a gym with the equipment like a bar and rack.
Anyones thoughts on this?
I cycle to work each day 3 miles each way so thats 6 miles a day so i'm getting some cardio in.
Anyone can point me in the right direction? I'm pretty clueless at the moment and there is soooo much info out there.
Thanks
Caporegime
doesnt sound like much of a gym in your work 
would it be possible to goto the normal gym more than once a week?
would it be possible to goto the normal gym more than once a week?
Yeah i could goto a gym i guess. I'm just thinking because i'm starting out i could use the current works gym (although not much haha) to get into a routine and also it's free hahaha.
I feel if i went into a propper gym i would just get overwhelmed with all the machines and weights and stuff!
I feel if i went into a propper gym i would just get overwhelmed with all the machines and weights and stuff!