Weight Lifting Advice?
So I have been weight training for about 2 months now and I have always wondered if I was doing it right. I am 5’7 and about 175lbs. I like to do a full body workout so I can work on as many parts as my body and not be some guy with huge biceps and chicken legs or something like that. My question is, am I doing the right workout or is their anything better I should be doing. Here is my workout.
I warm up with stretches and do about 30 push ups and about 90 crunches.
Mon, Wed, Fri –
Bench Press – chest
Squats – hams and calves
Curls – biceps
Leg Lifts – thys
French Press – triceps
Rear Leg Lifts – hamstrings
Shrugs – shoulders
Calf Lifts – cavs
Kickbacks – triceps
Situps w/weight – abs
Curls w/dumbells – biceps
Tues, Thurs, Sat
Dumbell Raises – chest
Dumbell Spreads – chest
Dumbell Butterflys – chest
Pulldowns – back, shoulders
Pullbacks – back
Sunday I just have off and rest or sometimes run. So any ideas if I should be doin somethin diffrent or anything. Any feedback would help
April 17th, 2010 at 11:51 pm
Thats very good man, only thing I can suggest would be a good diet. 5’7 175?
April 18th, 2010 at 12:25 am
You need to rest the muscles you work out the day after your workout. During rest after a workout is when then muscle tissue rebuilds itself after being broken down (therefore getting bigger in size) I tend to lift Mon. Wed. Fri. and do cardio workouts on Tue. Wed. But if you want to lift everyday focus on upper body M,W,F and lower body on Tue. Thu. Just remember to rest a muscle group the day after you work it out.
April 18th, 2010 at 1:05 am
all depends on what your goals are.
diet is the single biggest most commonly overlooked factor in any regimen. your program isn’t bad, you’ll see some gains. Play close attn to your diet and make sure you get about 8 hours of sleep. recent research finds that alot of muscle is repaird and rebuilt in the late stages of sleep.
if you want faster and bigger gains, you’ll want to work some muscle groups to complete failure and do not work them again for a week. Dont worry, youy arent’ going to turn into a musclehead body builder over night…
April 18th, 2010 at 2:01 am
if you have been consistently lifting for 2 months now and have been going 6 days a week, and are willing to stay committed to it, i would suggest a split routine. you can train each body part 2x a week withe more volume per body part.. my current split looks something like this.. m and th- chest and back, t and f- shoulders and legs, w and s- biceps and triceps.. your workout seems really scattered and hard to follow, by splitting like this, you can keep each weight lifting session to 40-50 minutes, plus i do 30 minutes cardio right after my lifting.. and i am not in the gym all day long, each body part is worked efficiently 2 times a week with sufficient recovery time..
April 18th, 2010 at 2:28 am
Well there are definitely a few problems, see how you are lifting your chest and parts of your shoulder 6 days a week? That is not good, you need time off to rest each body part. That is what will make your muscles grow, the resting. Also 6 days is probably too many to be lifting weights unless you are breaking it up more. Try lifting each part of your body just twice or at most three times a week, however you want to break it up as long as you don’t lift the same thing on consecutive days.
The exercises themselves look ok, but you should remember to change them up every so often so your body doesn’t get used to doing the same thing over and over. That will cause your body to plateau and stop muscle growth.
Also it would be good to know how much of your maximum weight for one rep you are doing for each exercise and how many sets/reps of each exercise.
April 18th, 2010 at 2:38 am
You have only been working out for 2 months your one month away from seeing so results keep doing what your doing and eat a lot of protein eeg whites are the best