Workout length

[Sukh]

I recently bumped into someone that suggested that a workout longer than an hour is wasted. I suspect his sources are not correct, as I struggle to believe people get really big spending just an hour a day.

I was advised that too many exercises for a muscle group was not good and that the pyramid system is better than my current 3 X 8 sets. Anyone shed some light on the two issues?

 

[Sukh]

For example on Friday I aim to do:

Bench 3 X 8
Incline 3 X 8
Decline 3 x 8
Chest Fly 3 x 8

and then

Preacher curls
Hammer curls
"Standard" curls

with 2 and a half minutes rest in-between each set, and it takes me close to 1 hour 40 mins. Should I be looking to increase my intensity or looking to drop exercises?

 

[Sukh]

I do:

Monday: Back/Triceps

Wednesday: Legs/Shoulders

Friday: Chest/Biceps

Sunday:Forearm/Abs

I know the arm muscles aren't a bit muscle group and don't spend that much time on them, just asking whether I'm doing excessive sets/exercises and consequently having overly long gym sessions.

 

[Sukh]

So with a 4 day split what should I be looking at?
And I know its cliche to say I dont want a big back (deadlifts and the like) and I am aware that the body works on symmetry, thus cannot get growth in just one area without the reflection in the other (big chest without big back). But I dont want to get bulky as it were, and the gym I have access to doest have Barbells, just a smith machine

 

[Sukh]

I think it starts to look odd when people get too broad, no offence to anyone, but i dont want to become one of those people constantly in a bulking phase, that can to big weight, but also carry a lot of weight and dont look like they are strong if you saw them in the street. ( you would think they were a fatty fat)

 

[Sukh]

Im not saying I dont want a big back, but i just want all round strength and muscle. I do low row/High row/Lats/Lower back machine thing as i had a rash on my shoulders which now prevents me from squats due to painful skin.
Im more interested in how I should split my work-out in terms of which muscle groups together, and how many exercises.

Should i be doing all one muscle group together (within a session) then move on to the next muscle group for the rest of *** session.
e.g. all chest first and then move on to biceps and smaller groups after? OR doing an exercise of each in turn?

 

[Sukh]

you know what i want guys..???

I want a big chest, big abs, small non freaky legs and i wanna train twice a week and eat kebabs at the weekend.

How should i arrange my sit ups to this end?

pffff a bit unfair, i didn't say i was a 16y/o working my abs everyday, just because I do work the muscle group is no reason for ridicule. Maybe i touched a nerve with the "carrying a bit of weight" comment but that is my opinion, no shame in being cut, and not very big, it takes a lot of work to get big and I cannot see myself going that big.

All i wanted to know was if I should be doing all one muscle group and then moving onto another in a session or alternating to keep up intensity?

e.g all chest exercises and then smaller groups like biceps or alternating between exercises?

 

[Sukh]

Thanks for the friendly advise, I am vegetarian, so I do not eat eggs/meat/fish what are good sources of protein in normal meals?
At the moment im taking impact 80 after workouts. I eat oats and a piece of fruit for breakfast, then just generally healthy veg and whole foods the rest of the day. I understand that dairy has protein, but there is only so much cheese and cottage cheese i can take. Any other options?

 

[Sukh]

Ok my new routine starting from Friday, need help and advice on back and how its split:

Monday
Shoulders: Shoulder Press 3x8
Lateral Raises 3x8
Rear Delt Row 3x8

Legs: Seated Leg Press 3x10
Seated Leg Curl (hams) 3x10
Seated Leg Extender (Quads) 3x10

Tuesday

Stretches
Abs - a few crunches and obliques

Wednesday

Back: High Row 3x8
Seated Row 3x8
Lateral Pulldow (front or back?) 3x8
Shrugs 3x8

Hips: DeadLift (smith machine) 3x10
Hip Abductor/Aductor machine 3x8


Friday

Chest: Straight Bench 3x8
Incline or Decline, not sure
Chest fly, cable or dumb bell, not sure

Biceps: Straight curl 3x8
Preacher Curl 3x8
Hammer curl 3x8

Sunday

Triceps: Skull Crushers 3x8
Pull-downs on cable 3x8
Close grip bench 3x8

Calves: Seated calf raise 3x8
Reverse calf raise for Tibialis Anticus 3x8

Forearms: Reverse Preacher Curl 3x8
Wrist Curl 2X6
Reverse Wrist curl 2x6

Advice appreciated, bearing in mind I cannot do squats due to skin condition where the bar rests.

 

[Sukh]

Nope, tis something I half do at the moment and thought i should formalise it, is it really that bad?

 

[Sukh]

PPL?
and Im pretty lean already, no belly at all, 32inch waist, so will drop the runs.
But other than that, is it looking OK? waiting for Chong and the likes to wade in and obliterate the plan, but hopefully just amend it.

 

[Sukh]

Ive been working out for a year now and have had good gains, but started out only looking for the typical, big chest, big shoulders and big arms. Only recently (last month) started looking at more symmetry so started legs and back. I'm at uni so keeping that going isn't a problem as i have lots of time, and im doing deadlifts in a smith machine as per http://www.exrx.net/WeightExercises/GluteusMaximus/SMDeadlift.html

due to my current gym in Tower Hamlets lacking equipment, so I am going to a new gym on monday. I currently split my workout between Mon/Weds at uni and then Fri/Sun in Slough when im home.