kev987

Since the turn of the year i have finally got round to visiting my gym frequently. The past 10 weeks i have been in the gym days a week every week. (Sunday to Friday) I have wanted to improve my body for a while but only recently have i started acting upon it. Im 2o years old, about 5 ft 11" and & 75 kg. The gym i go to is'nt that big and only equipd with free weights, a rowing machine, situp bench, treadmill, peck deck and a few exersise bikes. I have been doing the same routine every day of the week.
I run for about 5-7 mins,

row 1,200 killometers,

Do 150 sit-ups,

3 sets of 15 reps on the peck deck at 20kg standing hammer curls
warm-up,

standing curls with straight bar 3 sets of 21's with 24kg

sitting incline dumbell curls 5 sets of 5 with 14 kg

Standing hammer curls with (don't know the name of the type of the bar but it is oval with two bars running down it in the middle) i do 5 sets of 15 with 30kg

As i said i have done this for eight weeks, and although i have seen growth in bicep and pecktoral's i read that most people do different muscles each day of the week with a good routine.

I would like to give this a go but i need advice as i don't quite know how to build a routine that fits around the equipment i have at my disposal, plus if i set about doing one of these routines i want to make sure im doing it right so i dont waste my time in the gym to find out in a couple of weeks its not helping me.

Any advice/tips would be appreciated.

Cheers Kev.

Tall

Click the link in my Siggy

kev987

Cheers for the info mate. You all know more about this than me but is it possable that just one day on training on each muscle a week will help growth faster than what im doing now? It's just that im in a race against the clock if i wanna get bigger for the summer months.

Cheers Kev

Tall

Trust me my routine is better than the one you are trying.

However at best you can hope to gain 1/4lb of muscle per week...

It takes time...

wogihao

Well as were all flopping out our respective training routines...

Wana see what i did to get big?

German Volume Training baby!


Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

(so say barbell bench press & pullups)

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

squats for the legs, calf rases for the calves and russian twists for the abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders

Barbell military press (standing)

- 3 sets of 10+ reps for biceps and triceps
Barbell curl for bicep, skulls for triceps.


Do not workout on Tuesday, Thursday, and weekends. This will give your body plenty of time to rest and grow.


Rest only 60-90 seconds between sets. The first few sets will feel like its nothing, but as you progress through the workout the sets will get harder as you get more and more tired. When you can do all 10 sets of 10 reps with out killing yourself or your spotter increase the weight by 5%.


your need to start out with a weight about 50% of what you can do normaly its a very hard program but if your dilligant in 6-8 weeks it can produce some rather groovy results.

kev987

Yea cheers for the advice Lads. I will give them both a try at some point. Wagihao is this the only routine you used? It looks nice and simple and it looks like its worked for you. How muck could it work in the 6-8 weeks in your opinion?

Cheers!

Tall

Hardly for a new trainer though...?

wogihao

Thats a difficult one to answer honestly some people got massive off it others less so. It depends how well you respond to training and other stuff.

wogihao

its used alot in rugby and american football or so im told.....

I think its as good as any other. I meen HIT isnt realy a beginers thing, or westside, DC yet people still do it.

scott mont

That looks like a good routine mate think i might give it a go myself. 2 exercises per body part and 10 sets of 10 reps? Is this good for gaining size?

wogihao

I think its very good. But dont take my word for it - Give it a go and see what you think.

If you spend 6 weeks and get nowhere, what have you lost compaired to your program your not happy with now - nothing.

However, if you spend 6 weeks and get some good gains then you have found a productive routine that you can use again later down the road.

Its win win.

kev987

Alrite so i have try'd this workout last week and enjoyed it. I will continue it for two months but i need an alternative back exersise as i was struggling wuith the pull-ups (could only do 20) Any suggestions would be great. Also where would i look to fit a traps exersise into this routine?

Cheers KEV