My routine now, any good?

[TW]Sponge · 30 Jan 2011 at 19:43

Hi again guys, just a quick question, is their anything wrong with training all the major muscles (biceps, chest, back, triceps, legs) all in one session? Was thinking of just going to the gym twice a week from now on.

Thanks

[TW]Sponge · 30 Jan 2011 at 19:57

Morba said:
why do you only want to go 2 times now?
Of course you can do a decent split over the 2 days, but an indication of why you would want to do so would help

Basically I have a hectic schedule over the next 6 months or so with stupid shift work and it is very near impossible to go 3 times now without killing myself. I was thinking more on the lines of working the same muscles each time I go, instead of a split.

Sponge

[TW]Sponge · 30 Jan 2011 at 21:12

Morba said:
youd be looking at taxing your body quite a bit imo doing that.

i guess if you did the basics only then it wouldnt be too bad:

squats
powerclean to push press
bench/dips
chins

that covers almost all muscles really.

What's the worst that could happen by stressing my body like that? I've seen people train the same muscles everyday and they obviously gain definition and size really well. Not that I'm arguing with what you said, would just like a little more clarification.

Cheers, Sponge.

[TW]Sponge · 30 Jan 2011 at 21:50

Morba said:
My main worry would be trying to do effective work on all major body parts whole remaining safe.
Heavy squats and deads will tire the hell out of you, leaving pressing either dangerous or not heavy enough to be effective. Same goes for doing it the other way around.

Ok I understand you now. I guess I'll have to try chest,shoulders,triceps on a Monday, then do back,biceps and legs on a Thursday.

Does that sound about right?

[TW]Sponge · 30 Jan 2011 at 22:32

Morba said:
No. Ignore bi's and tri's tbh. Just let them get worked with the main compounds.

Ignore them? Seriously?

[TW]Sponge · 30 Jan 2011 at 22:46

Good point Morba, will give this a go. Thanks for your advice

[TW]Sponge · 30 Jan 2011 at 22:54

icecold said:
Morba speaks the truth.

Many guys on here don't focus on their arms, Freefaller has some pictures that show why this isn't a bad thing

Where are his pictures?

[TW]Sponge · 2 Feb 2011 at 20:42

Hello again guys, I'm going to start doing my traps now with the barbell shrugs. Any idea what weight would be ideal to start with? I know you can't really tell from behind a monitor, but just a rough estimate would be great. I understand you need quite a bit of weight on the bar?

[TW]Sponge · 2 Feb 2011 at 21:37

I'm always nervous when lifting deads, don't know why I just don't like doing them. I guess I'm scared of doing them wrong.

[TW]Sponge · 2 Feb 2011 at 22:41

Morba said:
Deadlift then shrug at the top.

Trap Awesomeness! Never thought of that.....

[TW]Sponge · 6 Feb 2011 at 18:15

Right, I am getting very confused about all this bulking then cutting stuff I am reading. I am fat enough already I don't want to bulk lol. Obviously I would love everything to be bigger but my belly will also get bigger (quite big anyway). What kind of meals would you recommend I eat? Or would you recommend I go on a cut to loose the belly first, then bulk?

Apologies if this makes no sense!

[TW]Sponge · 7 Feb 2011 at 14:56

Thanks guys, and yeah I have Morba, To be big and defined without having this belly. That's it. I have no idea of what diet to eat for cutting atall. Any of you guys got a meal plan handy?

Sponge

[TW]Sponge · 7 Feb 2011 at 18:43

Ok just got back from my newly made back/tricep/traps routine, went really well I thought (feeling it so must have done something).

3x8 One-arm dumbell row 30kg
3x8 Deadlift 40kg
3x8 Smiths Tricep pulldowns 35kg
3x8 Smiths Straight bar pulldowns 35k
3x8 Standing dumbell upright rows 12.5k each arm.

I think that is a good routine for now (I think) followed by 1.5 scoops whey.

Any ideas on improvements?

Sponge

[TW]Sponge · 7 Feb 2011 at 18:59

Clum said:
Why do you ignore all the advice you've been given in this thread?

What have I done wrong now??

[TW]Sponge · 7 Feb 2011 at 19:09

UltimateBadger said:
How do you do tricep pushdowns on a Smith's machine?

The V-grip rope thing mate.

[TW]Sponge · 7 Feb 2011 at 19:19

Clum said:
You've just gone through several different routines over the course of about a month. What happened sticking to the sticky? It's about 1000x better than these routines that you're inventing yourself...I mean that one there looks rubbish IMO.

If you have to invent something the for back and tri's as a beginner, stick to the basics. Deadlifts. Dips. Then maybe add a few isolations like skull crushers and rows. There's no point in starting to think about targeting traps when you're only deadlifting 40kg.

I get the impression that you want to find some kind of shortcut by constantly shifting between all these routines. It's not going to work if you're constantly jumping around all over the shop, so just pick one like the sticky, with big compound movements, stop worrying about your traps, and stick to it! Sounds like you also still need to figure out what it is you want form this in the short term. I know you ultimately want to be big and defined, but there isn't some magic way in one routine to make that happen. Decide if you want to start losing fat, or start building some strength, then adjust your diet and amount of weight accordingly.

Seriously, just do the sticky routine or a stronglifts one and follow it to the letter. This has all been said before.

Can you tell me why the one I have done is no good? As far as I can see I have targeted every muscle in the back with it.

[TW]Sponge · 7 Feb 2011 at 19:20

UltimateBadger said:
I've never seen a Smith's machine with a rope attachment. Do you mean a cable machine?

Sorry yes I do mean a cable machine. (noob)

[TW]Sponge · 7 Feb 2011 at 19:47

Ok I understand, It's just that I see these individual exercises and I see the results that come with them and I immediately want to do them. My brain annoys me as much as it annoys you trust me! And as for the deadlifts, I struggle with weak muscles in the lower back and abs (basically due to sitting on my rear for most of the day) so I'm trying to break it in slowly (hence the 40k lifts) and some crunches on the swiss ball.

Sponge

[TW]Sponge · 7 Feb 2011 at 20:01

Clum said:
Nothing wrong with starting off low, best to make sure your forms spot on, although I'd be pretty shocked if you couldn't lift bodyweight easily as you don't look like a naturally weak guy from your pics. Honestly when just starting out, I guarantee you'll build more muscle over your entire body by jut doing heavy dead and squats than you ever will by doing all the isolations under the sun.

The most important thing is just to stick to a solid routine. You'll never get anywhere if you're always darting around doing half arsed lifts. Pick one, stick to it, work hard, eat well, get big. There's no easier way.

Thanks man, will give it a go for a while. Also I have never done squats and I am a little nervous about doing them. Mainly because there is limited equipment at my gym and I will have to physically lift the bar up off the ground and back down again.(terrible gym) Also I don't think I will be able to manage bodyweight deadlifts 3x8 if I'm honest, I will give it a go but I very much doubt it. I'm not as strong as I look!

[TW]Sponge · 7 Feb 2011 at 20:33

BennyC said:
Squats on the smith will be fine until you're strong & confident enough to boost of an olympic bench and walk backwards.

Isolations offer little in comparison to compounds. They have their place, which is a very small one in a beginners routine. If I had a pound for each person I've seen walk straight into a gym and start isolating specific muscles I'd be a rich man.

That's the thing, It is a cable machine not a smith machine. Time to find a new gym then??