Workout length

Nope, tis something I half do at the moment and thought i should formalise it, is it really that bad?
 
you will be loosing weight in weeks, muacle and fat. Your lifts will be non-existant within one month and after that you will probably die.

ok the last one is a lie but thats a really REALLY ott routine without any proper rest in there you will not get any stronger or bigger, you'll be overtraining almost from the off. You will get fit, sure, but since your doing all those weights one would assume you want the usual, pecs, abs, biceps what-not. Sadly you wont see them if you train that much, unless your on massive amounts of anabolics anyway.

Drop tuesday and thursday and your about there. If you want to jog/run then reduce your sets or exercises so that you free up another day and do it then. Dont fall into the trap that "running burns fat and weights builds muscle" proper weight training can easily burn as much fat as running, even better than that you dont have to run! :D
 
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.
 
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Push/Pull/Legs - Here's my routine incase you've not seen one before:

Tuesday - Back/Biceps

Deadlift 4x5
Dumbbell bent over row 3x8
Medium grip chin ups 3x8
Barbell/Dumbbell curls 3x8

Thursday - Chest, Shoulders, Triceps

Bench press 4x5
Incline dumbbell press 3x8
Dips 3x8
Upright row 3x8

Saturday - Legs

Squat 4x5
Front squat 4x5
SLDL 3x8
Calf raises 3x12
 
Sukh said:
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

40/50 minute run
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

Thursday

Gentle Jog 40/50 mins

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.
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Do you honestly believe you could do all that, every week, without missing a single workout? Be honest.

IMO, if you can continue doing that, indefinitely, you deserve some sort of medal for mental application.

The way I feel about training is that newcomers should do what they feel comfortable with. So, if that means starting off with 1, 20 minute session a week, then so be it. You can increase the frequency, duration and intensity as you progress and your mind adapts to the idea of training. If you start off on a workout like that which you have described, a newcomer would almost certainly quit after a few weeks, due to the commitment required to keep it going.

Remember, keep it simple and only do what you know you can manage. You always have the option of turning up wick as you become (mentally and physically) fitter.

Oh and as you are pretty slim, I would drop the jogging/running and keep them as your rest days.
 
Sukh said:
Nope, tis something I half do at the moment and thought i should formalise it, is it really that bad?
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yes it is

is there a reason why you do deadlifts using a smith machine? is that even possible?
 
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.
 
you STARTED doing legs and back for SYMMETRY.

um.

Ok how about legs and back are mandatory for size, symmetry comes from micro managing your routine. Symmetry is vertical not horizontal. Working your legs AND chest is just a given.

Please read more things.
 
oddjob62 said:
NOOO, they are good... they keep people away from my squat rack :p
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hehe - well they can just put a second or third rack in place of it!! ;)

I just love the look of surprise on people's faces when they try to move off the smith machine onto free weights - yup it's not so easy now is it??! :D
 
I'm currently 8 weeks into a new trainning routine - 24s.

That's 24 sets in one session
Session 1 = 8x chest, 8 x bis, 8 x tris
Session 2 =8 x Shoulders, 8 x back, 8 x Legs.

Session 3 - same as session 1 with different excercises.
Session 4 - same as session 2 with different excercises.

The empathasis here is to train each major muscle group twice a week and to keep moving. So supersetting is essesential. I can do one session now easily within an hour. It's been tough but it's starting to pay off.
 
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It is, and when i took it on I wasn't sure. The split training I was doing meant that I was doing 15 set sessions so adding a further 9 was daunting but it's working out nicely. Getting maximum training within the same time frame. Cardio is now outside the Gym and I run twice a week.
 
Admiral Huddy said:
It is, and when i took it on I wasn't sure. The split training I was doing meant that I was doing 15 set sessions so adding a further 9 was daunting but it's working out nicely. Getting maximum training within the same time frame. Cardio is now outside the Gym and I run twice a week.
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whats the rep ranges?
 
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