Mr Matt

I started working out about 4 months ago. I'm 30 and I work offshore so I have access to a gym with freeweights every day. At the moment I do 4 days of weights and 2 of cardio and abs. My diet is ok on here as there's always roast meats and eggs available, plus dried fruits, nuts etc I try to get well over 100g of protein every day. I eat min 3 meals a day, plus snacks inbetween. Also drink at least 5 litres water a day, and nothing else.

I want some advice on whether I am doing the right workout cuz my program is one that I found online and adapted for myself over the last few months. I think I am getting gains, my gf says that I'm getting bigger but I don't know what to expect and when. I would greatly appreciate any advice that could make my training and gains any better.


Here's what I'm doing;

Day 1 - Triceps
4x 12 reps of Tricep DB lifts (dont know the name of this; seated, DB in one hand, start with elbow facing ceiling and DB behind shoulder, raise DB until arm is locked straight)
4x 15 reps of leg raised bench dips
4x 12 reps of DB Tricep kickbacks
4x 12 reps of dips using handles

Day 2 - Chest and back
4x 12 reps Dumbell flyes
4x 12 reps Bent over BB row
4x 12 reps DB bench press
4x 12 reps DB row
4x 12 reps Incline DB bench press
4x 12 reps BB pull down.

Day 3 - cardio
40mins on Concept2 rowing machine
6x 50 reps ab crunches (various positions)

Day 4 - Biceps
4x 12 reps DB preacher curls
4x 12 reps Standing reverse BB curls
4x 12 reps incline DB curl with twist
4x 12 reps BB preacher curls
4x 12 reps DB Hammer curls

Day 5 - Shoulders and Neck
4x 12 reps Seated DB press
4x 12 reps Seated DB Lat Arm Rasies
4x 12 reps DB Shrugs
4x 12 reps Bent over DB Lat Arm raises
4x 12 reps BB Shrugs
4x 12 reps of DB neck rolls

Day 6 - cardio
40mins on Concept2 rowing machine
6x 50 reps ab crunches (various positions)

Day 7 - rest


Bearing in mind there is no cable machine unfortunately, and the equipment they have make it too dangerous to do any BB bench presses on here.

I do each set to muscle fatigue/failure and if I can't do at least 6 to 8 with good form then I'll drop the weight a little. At the end of each workout the muscle group has really tight and swollen (unfortunately this only lasts like an hour!) and is really tired an hour or so later. A day later they hurt like hell. So am I working hard enough?

I'm keeping a log and every week my mass moved for each exercise is increasing like around 10% to 15%. I've also started taking Creatine and L-Glutamine tablets which I'm not convinced will do anything for me, I would have prefered powders but didn't want to chance taking a big tub of white powder through the airports!

If any pros could put me right on anything, or any suggestions would be greatly appreciated.

Thanks.

Con

I think there is a very few actual "pros" on this board but your work out is too high in reps and in sets also your doing useless exercises such as kick backs, stick to basic lifts such as bench press squats deadlifts dips ext and keep reps under 10.

Louis_C

What about legs?

I would suggest;

Move your triceps to the same day as your chest and your biceps to the same day as your back; this will free up a day for your legs.
On those days work your bigger muscle groups first ie, chest followed by triceps, and back followed by biceps (excuse me if I sound ridiculous, I know they're basics; but not sure what kind of knowledge you have.)

Keep your reps to between 6-10 on average I would say; I tend to rep at 8 until I begin lifting heavier.

With regards to the amount of sets to be honest everyone has a different opinion on this; I tend to train, say for example chest; My workout will usually consist of around 18 sets in total discounting 2 warm-ups sets at the start. Although I know guys who often do more, and some who often do less than that.

As Con. said; stick to the basic lifts; benching, deads, squats and military pressing, oh and weighted dips :P

Mr Matt

Thanks for the advice. When I said "pros" I meant guys like you.

Although I said 12 reps, that was my max goal on each set, usually the last set I can only manage like 8 or 9. When I can do all 4 sets to 12 then I increase the weight next time.

In this case am I still using too light weights?

If so I'll look at upping the weight and reducing the reps. How do I guage how much weight to start with, cuz if I use enough so I can only get to 8 reps on the first set, then the 3rd and 4th sets will probably only be about 3 or 4 reps with bad form.

Also, how many sets should I do now? And at what stage would I know to increase the weight?

I'm limited by the equipment here and the size of the gym room, it wouldn't be possible to do exercises like a standing military press without smashing a light. Would it be worthwhile if I started to look at deadlifts? Again, what sort of weight, reps and sets do I start with?

Cheers for the help guys, I appreciate it.

Mr Matt

Thanks for the reply. Could you tell me which of the exercises I do are useless?

A few of them (like kickbacks, which I hate so I would gladly bin these!) I only do cuz I am limited by the kit on here. If they had a cable machine I would do extentions, but I'm just trying to make do.

Tall

A day for Biceps? A Day for Triceps? Yet Chest and Back are on the same day??

DB Shrugs and BB Shrugs??

Okay... Assuming you want a 4 day split on similar lines to what you have already...

Back:

Deadlifts 5x5
Chins or Lat Pulldowns 3x8
DB or BB Rows

Chest:
DB Incline Bench 5x5
Flat Bench 5x5
Flies 1x12

Legs and Shoulders:
Squats 5x5
Stiff Leg Deadlift 5x5
Overhead Press 5x5

Arms:
BB Curls 3x12
Skullcrushers 3x12
DB Hammer Curls 3x12
Tricep Pushdowns 3x12

Louis_C

There are many way in which you can train; sets, reps etc.
I pyramid my sets; 8,6,4,1/2,6,8 or any combination/number of sets in that kind of order.
If you've not lifted much in the past then start with something really light, if it's too light then try something a bit heavier until you find the kind of weight you wish to start on. You don't have to increase the weight for the next set by much if you don't want to; it's to just find out what kind of weights you can handle for the excersises you do. When I first started out it was more or less trial and error until I found a complete workout and weights to match that I felt comfortable with doing.
It's difficult for me to say 'I suggest you start on this weight, etc' bcos I don't know the kind of strength you have.

Have a search on the internet... there are hundreds of example workouts you can try, and once you've grasped the basics then you can sort your own workout that combines both your strongest and weakest areas.

Con

Mr Matt

Cheers for the advice guys. I'll start doing heavier weights and less rep. I'll also look at cutting out some unnecessary exercises.

I'll let you know if a couple of months how it works out...

ah24

Pretty much what everyone else has said.

Sometimes step back a little and read over what your doing - look at it logically...

From your program I see 20 sets for biceps and 12 sets for your back.

Look at the size difference between these and how many more muscles make the back than the biceps.

Either stick with the advice in here or take a look around the training section and see if you can find a routine that a) suits you and b) is tried & tested

Mr Matt

OK, so I've upped the weights to a point where I'm doing between 10 max on the frst set and 5 or 6 on the last set. I'm now doing 3 sets instead of 4.

However, comparing the total amount of weight moved for each exercise I'm doing about 80% of what I was doing last week when I was pushing lighter weights with more reps.

So is this right or do I need to add a 4th set?

Mr Matt

Yeah, you're right but I'm limited with the equipment on here which is probably why there's so many of the same exercise.

I was hoping using the rowing machine would tone or strengthen my back and I'd blast it when I go home in a real gym.

Cheers for the advice