Dnia 2005-06-22 [email hidden] napisa³(a):
Quoted message said:
So far I have heard conflicting arguments when
it comes to working out, and what how many days you work on what muscle
group.
misc.fitness.weights is the best muscle group around. Spend all your
time there. 😉
Quoted message said:The schedule I have figured out consists of 5 days and working a
specific muscle group on that day. I
have scheduled 3 of the days to be a "compound days". I have also
heard that working a specific muscle 2 times during that week (with a 2
day break), can get better results faster.
It works for me. 7 days rest seems to be to much. Muscles decondition
too much and get sore after you train them again.
Quoted message said:Giving the muscle a bit
less time to rest.
I am just starting out in this area and my initial thinking is that
taking longer breaks can be better then
working the same muscle more then once a week.
You might be right, but it doesn't work like that for me.
On the other hand, having some extra rest after prolonged period of
training often helps most of a time. For a while, at least. Nothing
works for ever and this is the main reason people change their routines.
Quoted message said:Also dedicating
your energy more on that one muscle per day get bigger results.
Sure, but getting bigger muscle soreness or bigger injuries might not be
this kind of result most trainees want.
Quoted message said:I am a beginner so I have quite a bit of devolpment to work through
before I get where I want to be
Am I on the right track?
Yes. You train, you think and you ask questions. Keep at it and you
will succeed.
Some general comments before I'll go into details - 12-15 rep range is
fine for an absolute beginner, but later switch into 6-10, adding an
extra set if you want. 5 day split is probably too much. I, e.g.,
train with three day split of push/pull/legs&arms for some 5 to 7 days a
week.
Quoted message said:Thanks,
-Phil
Here is the schedule that I have so far:
*****Monday*****
20 Min Cardio
Move your cardio to the end of a workout.
Quoted message said:Incline bench press (machine)
12-15 - 2 sets
One Arm Dumbbell Rows
12-15 R
12-15 L
(Repeat)
Machine Fly
12-15 - 2 sets
Dump it or replace with free weights flat bench press. Or, even better,
parallel dips.
Quoted message said:Lat Machine Pull Downs
12 - 15 Front
12 - 15 Back
Work yourself into real pullups. Training bodyweight negatives works
faster than increasing resistance on lat machine.
Quoted message said:Pullover (machine)
12-15 - 2 sets
*****Tuesday*****
20 Min Cardio
Military Press (machine)
12-15 - 3 sets
Dumbbell Shrugs
12-15 - 3 Sets
One Arm Cross Cable Laterals
12-15 R
12-15 L
(Repeat)
Replace it with bent over cable flies.
Quoted message said:*****Wednesday*****
20 Min Cardio
Leg Extensions
17-20 - 3 Sets
Useless.
Quoted message said:Leg Curls
17-20 - 3 Sets
Useless.
Quoted message said:Leg Press
17-20 - 3 Sets
Way too many reps. Stick with 8-12 if you like higher reps for legs.
Do some step-ups, lounges, stiff leg deadlifts, power cleans, split
squats, dumbbell squats or something similar if regular squats are no
option.
Quoted message said:*****Thursday*****
20 Min Cardio
Preacher Bench Curls
12-15 - 2 Sets
Replace it with standing curls.
Quoted message said:Triceps Cable Pressdowns
12-15 - 2 Sets
Concentration Curls
12-15 - 2 Sets
Dump it.
Quoted message said:Lying Dumbbell Extensions
12-15 - 2 Sets
I'd dump it. This or triceps pressdowns.
Quoted message said:Dumbbell One-Arm Wrist Curls
12-15 - 2 Sets
*****Saturday*****
30 Min Cardio
Seated Calf Raises
12-15 - 3 Sets
Reverse Calf Raised
12-15 - 3 Sets
Crunches
(Till Failure)
Either dump it or add some weight.
Quoted message said:Cable Crunches
12-15 - 3 Sets
I'd do just this.
Good luck.
--
Andrzej Rosa 1127R
