Advice For My N00b Routine Posted: 05-24-06 01:12am
Massive first post, I know, but if someone
has the free time they might take a look:
so I just started weightlifting a month
ago, something i've never done before
(i've always been more of a endurance
guy), and am looking for help with the
routine I created for myself. I hear that
I need rest periods so I only go to the
gym every other day, but when I do I
generally lift the same weights.
My routine is as follows (every other
day):
10 minute cardio warmup (elliptical or
treadmill)
free curls (25 lbs, 2-8 on each arm)
bench press (115 lbs, 3-8)
tricep press (175, 3-10)
leg press (280, 2-10)
calf extension (250, 3-10)
incline press (140, 2-10)
pec fly (110, 3-10)
compound row (130, 2-10)
lat pulldown (125, 2-10)
abs machine (120, 2-10)
obliques (110, 2-10 each side)
lower back (120, 3-10)
then every night at home:
30 pushups
30 situps
free curls (25, 3-8)
what kind of results can I expect from
this routine? Am I doing the right things
so not as to damage by body? My goal is
not really to get massively buff, but I
guess to gain some muscle. I dont have
much fat to tone - i'm much too skinny -
and have set my tangible goals at weight
gain only, as I hope to reach 160-5 by
summers end, if possible. I'm at 5'11"
and started 140 pounds (now more like
145), and have kept up a relatively steady
diet (i have an insanely high metabolism,
and end up eating maybe 4000-5000 calories
a day). I have started to focus on
protein a lot more with a proteinaceous
snack after each workout, and about my
fats intake (less mcdonalds, more milk
etc). I'm also looking for an easy
protein source in a shake, if anyone has
any suggestions for brands/eating habits.
Anyhow, if anyone has bothered to read
this far and has advice, i'd be grateful;
I really don't have any experience with
weights, and could be doing it all wrong.
Thanks!
|
robert4627
New User, Becoming EHEALTHy
Joined: 30 May 2006 Posts: 2 Location: San Diego
New Weightlifters - a Practical First Knowledge Posted: 06-12-06 23:55pm
As a ace certified personal trainer, I
suggest you vary the types of exercises on
a particular part of the muscle. For
example, if you are working on your
pecs(chest), perform flys and bench press
one day then do dips and inclines the next
time you work out. When doing sit ups,
vary the extension or the incline.
Why? Your common muscle fibers are not
variable, rather they are "all or non
components". To make things simpler - if
you curl 10 pounds, only only
50(hypothetical number) fibers in your
biceps may be triggered to lift it. If
you curl 50 pounds, 500 fibers may be
triggered to lift. In other words, it is
important that as much of your fibers
around a particular muscle get some play,
not only the ones you are focusing on.
As for your routine, taking at least one
day off is good and two days may be
ideal.
As for your diet, i'd make sure you are
taking a "good old fashioned" balanced
approached. Cutting too much fat or
carbo may not help much in the long run.
Make sure you have enough protein along
with other essential food and avoid
"nutritional supplements" until you've
consulted a nutritionist.
Sometimes, things seem counter-intuitive
so if you can afford one, have a
comprehensive consultation with a personal
trainer even if it's only for one session.
Good luck!
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spectermonkey
Experienced User , Rather EHEALTHy
Joined: 29 Dec 2006 Posts: 59 Location: Somewhere
Posted: 03-04-07 00:44am
Sounds good to me, man. I have the same
thing going .I'm the same height and
weight as you and I have a very similar
workout plan that I use. Just stick to it
and ..well, yeah. You'll get results. I
did!
