working out for dummies?

[bluuuurr]

well, this last winter I decided that I could use some meat on my bones and began hitting the gym.. I keep a pretty good schedule going every monday wednesday and friday..

I just kind of made up my own routine that goes like this, in this order-

25 minutes on the treadmill, run aprox 3 miles

3 sets of 8-10 on decline press, first set 145, then up 10 pounds with each set

3 sets of 10 standing arm curl at 50lbs

3 sets of 10 seated military presses at 70lbs

then pull ups and push ups till I give up.. this routine takes about 45 minutes


i'm not really trying to bulk up, just going for all around athleticism. i'm just trying to welcome any sort of critiques.. right now i weigh about 160, and my goal is to put on 10-20 more pounds in the next year. (i've already gained 10 in the past 4 months :D) i eat a pretty protein enriched diet, i'm not really a fan of the powders or pills.

i'm really just curious as to what else I could add to my routine for all-around fitness... to put it bluntly, i'm getting bored of my workout and the gym I go to is at my school, so it's usually just filled with chicks on the treadmill, so I don't really have anyone to ask there

also, being a hockey fan, i'm kind of curious about their workout routines, if anyone knows anything about that and could fill me in, it'd be much appreciated!

[d1esel12]

nice workout routine. yeah i work out every 2 days. though im a girl, i dont like to be flabby, gotta keep a nice fit body. tehehe :yes:

[Flip]

I find that I put on more mass by workout out each muscle group about once a week. Say you go work out 3 times a week, make sure to do 3 completely different workouts each time. You really don't need the entire 7 days so if you can go 4 times a week or something similar and make it a 5 day cycle that works.

Also, to get more benefit from the exercises, add an equal opposite muscle group to each days workout. Say you work out chest one day, work out a large muscle in your legs that same day. This will get more endorphins flowing and increase the benefit.

One other thing that I like to do is each time i work out a certain muscle group, lets say chest once again, change one or two of the three or so exercises that you do to hit that muscle. Like regular bench, incline, decline, flys, cable pulls, etc... pick 2 or 3 at a time, and also change the one you start with. The first exercise you do will almost always get the most benefit since you are fully charged so its a good idea to switch it up.

If you have any questions feel free to ask... I've done a lot of research and know quite a few trainers...

EDIT: forgot to mention your workout looks pretty good, only major change i would suggest is the 3 completely different workouts a week thing...

[accented]

if youre looking to just be in shape and have more endurance, drop the weight and do 4 sets of 15. 3 sets of 6 to 10 is for bulking.

[LilMonty]

Try doing squats/leg presses, calf raises, leg extensions, leg curls, etc. Leg muscle will add the most weight since they are larger than most other muscles.

[sebastianHoff]

i cant tell you from experience, as i lift to get as strong as possible which means adding mass, but most of the literature i've read and the mirror queens in our gym seem to agree that if ya wanna look good you need to do fewer reps with more weight. i know its the opposite of everything you've every been told but there it is. apparently anything over 7 reps adds mass. so your first set you would do as much weight as you can such that you reach tmf on the 7th rep. then on your next set push out as many reps as you can at that weight. you wanna do a total of 4 sets, 3 really isnt helpin any.

if ya want to make things more interesting work one muscle group and then instead of resting between sets work the opposite muscle group. so do bench, then instead of resting do your back, the idea being to not rest till you've done 4 sets of both. it'll actually cut lots of time off your lift.

[blurred visions]

well, this last winter I decided that I could use some meat on my bones and began hitting the gym.. I keep a pretty good schedule going every monday wednesday and friday..

I just kind of made up my own routine that goes like this, in this order-

25 minutes on the treadmill, run aprox 3 miles

3 sets of 8-10 on decline press, first set 145, then up 10 pounds with each set

3 sets of 10 standing arm curl at 50lbs

3 sets of 10 seated military presses at 70lbs

then pull ups and push ups till I give up.. this routine takes about 45 minutes


i'm not really trying to bulk up, just going for all around athleticism. i'm just trying to welcome any sort of critiques.. right now i weigh about 160, and my goal is to put on 10-20 more pounds in the next year. (i've already gained 10 in the past 4 months :D) i eat a pretty protein enriched diet, i'm not really a fan of the powders or pills.

i'm really just curious as to what else I could add to my routine for all-around fitness... to put it bluntly, i'm getting bored of my workout and the gym I go to is at my school, so it's usually just filled with chicks on the treadmill, so I don't really have anyone to ask there

also, being a hockey fan, i'm kind of curious about their workout routines, if anyone knows anything about that and could fill me in, it'd be much appreciated!

Wow, lots of problems bro..

1st off, don't start with 25 minutes on the treadmill. Your only robbing yourself of energy for your weight lifting. Start off with a max of 10 minutes.

2nd, it has always been controversial on whether or not decline presses are beneficial, but most tend to say your lower part of your chest is judged mostly on how much cardio you do. Personally, I only jump on the decline maybe twice a month.

As for the rest of your workout, it's just pointless. With what your doing you might feel better and you might gain some muscle here and there, but you need to be doing a FULL body workout. Here's a glimpse of my schedule..

Monday
Chest- flat bench, incline bench, laying dumbbell flys
Triceps- skull crushers, cable pull downs, close grip curl bar press
Abs
10 minute jog

Tuesday
Back- (various machines)
Traps- dumbbell shrugs/straight bar shrugs
Lower back
10 minute jog

Wednesday
Biceps- curl bar, concentrated curls, dumbbell curls
Shoulders- standing dumbbell military press, dumbbell flys, seated dumbbell military press
10 minute jog

Thursday
Legs- squats, other machines
Cardio

Friday
cardio

Off saturday and sunday due to work.

I know I'm leaving something out, but if your trying to get serious then you need to change to something like this work out You'll notice over time that its not as easy as it seems to gain muscle. I've been doing this routine for about a year and a half and it's worked out great. The last week in every month I usually change my whole routine and try to shred a little with also some super-sets thrown in.

Hope this helps.

BV

[Frög]

Wow, lots of problems bro..

1st off, don't start with 25 minutes on the treadmill. Your only robbing yourself of energy for your weight lifting. Start off with a max of 10 minutes.

2nd, it has always been controversial on whether or not decline presses are beneficial, but most tend to say your lower part of your chest is judged mostly on how much cardio you do. Personally, I only jump on the decline maybe twice a month.

As for the rest of your workout, it's just pointless. With what your doing you might feel better and you might gain some muscle here and there, but you need to be doing a FULL body workout. Here's a glimpse of my schedule..

Monday
Chest- flat bench, incline bench, laying dumbbell flys
Triceps- skull crushers, cable pull downs, close grip curl bar press
Abs
10 minute jog

Tuesday
Back- (various machines)
Traps- dumbbell shrugs/straight bar shrugs
Lower back
10 minute jog

Wednesday
Biceps- curl bar, concentrated curls, dumbbell curls
Shoulders- standing dumbbell military press, dumbbell flys, seated dumbbell military press
10 minute jog

Thursday
Legs- squats, other machines
Cardio

Friday
cardio

Off saturday and sunday due to work.

I know I'm leaving something out, but if your trying to get serious then you need to change to something like this work out You'll notice over time that its not as easy as it seems to gain muscle. I've been doing this routine for about a year and a half and it's worked out great. The last week in every month I usually change my whole routine and try to shred a little with also some super-sets thrown in.

Hope this helps.

BV

damn thats a good workout.. i do abs every other day and then switch off chess/tri's and back/bi's.. im not going to get in all the details, im just too lazy, i worked out today.. :)

[Extrememustang]

I need to get back to working out. When I was in the army I was on steroids for about 6months. SO DUMB! I was in shape though, I could run 2 miles around 9 1/2 mins and do around 130 pushups in 2 mins and 142 situps in 2mins.

[Frög]

I need to get back to working out. When I was in the army I was on steroids for about 6months. SO DUMB! I was in shape though, I could run 2 miles around 9 1/2 mins and do around 130 pushups in 2 mins and 142 situps in 2mins.

did you shrink alot? do you have sideeffects now? serioulsy, im just curious.. i know ppl that do them..

[blurred visions]

Sides depends on many factors. You can get stuff that is close enough to steroids and still have em legal. Check out oxevol if you want something good with less sides than real shit..

[Extrememustang]

did you shrink alot? do you have sideeffects now? serioulsy, im just curious.. i know ppl that do them..

Only side effect was I would get so angry that if someone pissed me off that all resoning went away and its like my vision turned red and I was ready to attack. Kinda like berserk mode,but I also was on hormone boosters,protein powder and creatin.When you said shrink,like muscles or what? I gained aorund 30lbs of muscle,but after I got off I would go days without eating and my stomach would get very little and doctors would put me on iv's. Now I work out every now and then. I can do 50lb one arm dumbbell curls and Im happy with that. I dont look big cause im not. Im 6'1 and 190 lbs but Im still strong. All in all steroids are NOT worth it!

[JASONBALL]

you can use a PH with all the correct support supps and the right pct you should be good. for about 13LBS in 4-5 weeks. on and then take 4-5 weeks off.

PH= Pro Hormone. designer steroid they are legal.

List
Oxodrol=12
Pheri Phlex
Superdrol new mix.
epistane

these are highly potent methylated supps. but will work. do more research I have given you some of the basics to search good luck. In about a monht I'm going to be running one of them (secret) to which one. but if you would like I will hit you up and give you an addy to my blog that I'm going to start while on it.

[Rican219]

you can use a PH with all the correct support supps and the right pct you should be good. for about 13LBS in 4-5 weeks. on and then take 4-5 weeks off.

PH= Pro Hormone. designer steroid they are legal.

List
Oxodrol=12
Pheri Phlex
Superdrol new mix.
epistane

these are highly potent methylated supps. but will work. do more research I have given you some of the basics to search good luck. In about a monht I'm going to be running one of them (secret) to which one. but if you would like I will hit you up and give you an addy to my blog that I'm going to start while on it.

Tell me more

[blurred visions]

Oxedrol-12 is discontinued. The new product that replaced it is called "oxevol" and I'm currently taking it. I'm on week 2 and satisfied!! Make sure to take milk thistle along with this..

[tony]

I'll get more detailed later but lately I started taking muscle milk and that stuff works wonders.

[Rican219]

I'll get more detailed later but lately I started taking muscle milk and that stuff works wonders.

Taste Great more like it..... To high in Sugar though.

[JASONBALL]

Oxedrol-12 is discontinued. The new product that replaced it is called "oxevol" and I'm currently taking it. I'm on week 2 and satisfied!! Make sure to take milk thistle along with this..


what does your pct consist of.

oxodrol-12 is still out there just not as many places

[disrupt]

Taste Great more like it..... To high in Sugar though.
cytosport(people who make muscle milk) has a protein that tastes the same, but has no fat and barely any sugar.

[Extrememustang]

Badgers milk? Wait muscle milk, whats that?

[disrupt]

it's a protein shake made by cytosport. tastes amazing, but has a bunch of fat and sugar