Fitness.com
Advertisement

Go Back   WorldFitness Training Forum > Fitness Enhancement > Weight Training

Notices

Weight Training

Share training tips and ask questions about working out in the weight room.


» Site Navigation
 > Shop
» Advertisers
» Current Poll
Do you want Rep back?
Yes, I want rep back! - 68.42%
13 Votes
No, it's sh!t - 31.58%
6 Votes
Total Votes: 19
You may not vote on this poll.
» Stats
Members: 104,976
Threads: 38,572
Posts: 362,529
Top Poster: Karky (9,553)
Welcome to our newest member, williamd
» Fitness Shop
If you register for free, you will be able to post threads, vote on polls and lots more. If you have problems with the registration or logging in, please contact the administrator.

Reply
 
LinkBack Thread Tools Search this Thread Rate Thread Display Modes
  Need Some Help Please! Post #1 (permalink)  
Old Mar. 05/08, 10:39 AM
stagesixx
Newb
 
Join Date: Mar 2008
Location: Canada
Posts: 5
Need Some Help Please!

Let me first say hello to everyone this is my first post in this forum. I have been working out for the last 8 weeks. I started out for the first month in my basement using bodyweight exercises and some free weights and have since moved on to going to a gym. My dilemma is that within the last month I have started to see some visible gains but only really in my arms. Is this normal?

My routine

Day 1 - Chest + Tri's
Incline Bench Press
BB Pullovers
Incline Flyes
Flatbench DB Press
Decline Bench Press
Closegrip Bench Press
Seated Overhead Extension
V-pushdowns

Day 2 - Legs + Abs
Smith Machine Squat
Leg Press
Hack Squat
Romanian Deadlift
Standing Calf Raise
Hanging Leg Raise
Oblique Crunch
Decline Crunch

Day 3 - Shoulders/Traps
Front Delt Plate Raise
Overhead DB Press
Seated Military Press
Bent Over Cable Raise
DB shrugs
Bent over Lateral Raise

Day 4 - Back/Bi's/Abs
T-bar Row
BB Rows
Machine Rows
Hammer Curl
Zottman Curl
Palms Up Wrist Curl
Wrist Rollers
Plate Crunch
Reverse Crunch

Please Please Please helm me out and give me some feedback..
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
  Need Some Help Please! Post #2 (permalink)  
Old Mar. 06/08, 01:32 AM
runner2000
Warming Up
 
Join Date: Nov 2007
Posts: 99
I think a four day split is too much time off for each muscle. I'd just go for a full body workout three times a week or maybe a upper/lower or a push/pull split. You do not need a whole day for shoulders and traps, just dumbell shoulder press and maybe shrugs if you want. Really, you should change your workout, WAY too many exercises on each muscle group.
You will see some small gains in arms when you start working out because they do not get worked very often so they will grow quickly for a little bit then grow in proportion to rest of body.
Just try an fbw one day and see how you like it:
squat
romanian deadlift
bent over row
bench press
shoulder press
lat pulldown
This is just an example but it hits all of the main muscle groups +arms in just six workouts.
Then do some isolation if you want as well as abs.
Remember; for size a rep range of about 7-12 per set and for strength lower it a little to around 3-6. To gain mass eat calorie surplus of 300-500 with 1gram of protein/ pound of body weight.
What are your aims and age?
Good luck
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
  Need Some Help Please! Post #3 (permalink)  
Old Mar. 06/08, 10:02 AM
stagesixx
Newb
 
Join Date: Mar 2008
Location: Canada
Posts: 5
Thanks for your insight I really appreciate it. I am 23 years old and my target is to strengthen up. I kind of figured the four day split was too much. I would rather do a 3 day split than a fbw but maybe that is just because i'm used to doing splits instead of the fbw. Thanks again for your input now I need to find a new program to start up...
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
  Need Some Help Please! Post #4 (permalink)  
Old Mar. 06/08, 05:03 PM
stagesixx
Newb
 
Join Date: Mar 2008
Location: Canada
Posts: 5
So after doing some reading I have devised this new plan. Let me know if you guys think that this looks to be a good set up for me.

Day 1
Bench
Incline Press (DB)
Flyes
Close grip Bench
Lying Tricep Extension
Kickback
Twisting Trunk Curl


Day 2
Bent Over Row
Lat Pulldowns
Deadlift
Bicep Curls
Preacher Curls

Day 3
Shoulder Press
Squats
Leg Press
DB shrugs
Calf Raise

This is a 3 days on, 1 day off program. I also do SS cardio on workout days and HIIT on non-workout days. Any info or help would be greatly appreciated as I feel somewhat lost when trying to set up a program that will work for me. Also, just let me know if you need more info from me. Please help me out. Cheers!
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
  Need Some Help Please! Post #5 (permalink)  
Old Mar. 06/08, 09:46 PM
Thugluv
Warming Up
 
Join Date: Mar 2008
Location: Western Australia
Posts: 26
Looks good to me :

Runner was right, you originally had way to many exercises
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Reply

Go Back   WorldFitness Training Forum > Fitness Enhancement > Weight Training

Bookmarks

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes Rate This Thread
Rate This Thread:


More threads of stagesixx
Thread Date Forum Replies Last Post
Me..Day 1
Me..Day 1: Here is what I have to work with. I'm 5'7 and...
Mar. 06/08 Member Photos 6 Mar. 08/08 09:57 AM
Need Some Help Please!
Need Some Help Please!: Let me first say hello to everyone this is my...
Mar. 05/08 Weight Training 4 Mar. 06/08 09:46 PM

Other threads in forum Weight Training
Thread Date Thread Starter Replies Last Post
Do Protein Shakes Aid Weight Loss??
Do Protein Shakes Aid Weight Loss??: A LITTLE NEW TO THE GAME!... BUT I'VE ALWAYS...
May. 05/06 DIJONNE 8 May. 08/06 11:40 AM
Help me get strong
Help me get strong: Hey wassup guys... Ok im 24 years old...im...
Mar. 13/06 Mystical Itachi 8 Mar. 14/06 05:40 AM
Is Toning the Same as Weight Training?
Is Toning the Same as Weight Training?: Why do we refer to this topic as "toning" rather...
Mar. 06/06 Janpford 1 Mar. 12/06 07:24 PM
Consequences of missing 2 or 3 days of exercise?
Consequences of missing 2 or 3 days of exercise?: How severe are the consequences for missing 1,2,...
Oct. 16/05 Nobody 16 Oct. 17/05 07:21 AM
Just a quick question. <Please read!
Just a quick question. <Please read!: I've read threads about taking suppliments that...
Jan. 16/04 Dann-o 6 Jan. 26/04 07:59 AM

» Online Users: 290
6 members and 284 guests
hatcht9x, Lonesome00, Mick G, rentorix, stangelj, stroutman81
Most users ever online was 1,736, Apr. 17/07 at 06:27 PM.

All times are GMT -8. The time now is 12:58 PM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2009, Jelsoft Enterprises Ltd.
Content Relevant URLs by vBSEO 3.2.0
Template-Modifications by TMS

| Weight-Loss-Forum | culturismo & fitness | Aerobic | Free Exercises | Exercises
You are viewing Need Some Help Please!.