Good gym workout?

[FFactory0x]

yea im just looking for a good set routine to follow.

 

[Red Dawn]

Originally posted by: Amused

Originally posted by: Red Dawn

Originally posted by: Amused

Originally posted by: Red DawnI took some advise from our resident fitness expert Amused...

HOLY SH!T :Q



That's not a bad split, Red. You took mine and just mixed it up

And getting out of the weight room in an hour or less is also a great idea.

How long ago did you make the change and what have your results been like?

About 4 weeks ago with a week off prior to that. The results have been extremely good... between 10 to 25 lbs on most exercises and I added more exercise for my upper back. Before I switched I was stuck at the same weight on just about everything for weeks. The most significant gains have been my Chest and Tricep exercises (I love hitting my Triceps)

I think the main reason for the gains is that I have more energy as I was definately over training before, doing each Muscle group twice a week. For example I would do Chest and Triceps on one day and Back and Biceps on another day twice a week. By the time I got around to my Biceps or my Triceps I was fatigued and often I was tired when I went to the gym the next day. This also caused nagging injuries which have calmed down a lot since I switched. While that routine was ok when I first started back at the gym, as I started lifting heavier it became to much for my body to handle. A younger guy might be able to get away with it but at 50 I wasn't able too!

Don't feel old there, Red. I'm 36 and twice a week was way too much for me, too. It's pretty much way to much for anyone.

Good to hear about the gains. Of course, just about any change will bring short term gains. That's why it's smart to change around your routine and exercises every 12 weeks or so.

I agree. I don't expect the gains to be as significant and as fast in the upcoming weeks. As long as I make gains though I will be satisfied!

 

[3chordcharlie]

Three days a week is not ideal - but don't be put off because you don't have more time.

You're much better off working three days a week than working none, and most workout programs don't hit the same muscle groups more than once a week anyway (Except maybe abs).

Don't work chest and triceps the same day; chest and biceps is a better combo, then back and triceps (at least 48 hours between these workouts).

Triceps are a big part of a chest workout (just like biceps are a part of lat pulls and the like), so you want to work them at different times, when you can concentrate your exercise on the target muscles. If they must be on the same day, go big first - Chest before Triceps - otherwise you won't be able to work the larger muscle group effectively due to tiredness in the smaller group.

Abs and lower back are probably the most important things to work to avoid injury. Rotator cuff exercises are also a good idea if you are trying to build muscles mass in your arms chest and shoulders.

 

[PingSpike]

Amused/Red Dawn, do you find cardio slows your gains? A lot of places recommend against doing it...but eating all those extra calories and doing no cardio at the very least makes me FEEL like I'm getting fat.

Originally posted by: 3chordcharlie
Three days a week is not ideal - but don't be put off because you don't have more time.

You're much better off working three days a week than working none, and most workout programs don't hit the same muscle groups more than once a week anyway (Except maybe abs).

Don't work chest and triceps the same day; chest and biceps is a better combo, then back and triceps (at least 48 hours between these workouts).

Triceps are a big part of a chest workout (just like biceps are a part of lat pulls and the like), so you want to work them at different times, when you can concentrate your exercise on the target muscles. If they must be on the same day, go big first - Chest before Triceps - otherwise you won't be able to work the larger muscle group effectively due to tiredness in the smaller group.

Abs and lower back are probably the most important things to work to avoid injury. Rotator cuff exercises are also a good idea if you are trying to build muscles mass in your arms chest and shoulders.

Seems straight forward enough. Why isn't 3 days a week ideal? It gives your body at least a whole day to rest between workouts and two muscle groups per session (excluding abs) pretty much hits up the whole enchilata. I realize its not the only way, but I think its a pretty good split.

 

[Amused]

Originally posted by: PingSpike
Amused/Red Dawn, do you find cardio slows your gains? A lot of places recommend against doing it...but eating all those extra calories and doing no cardio at the very least makes me FEEL like I'm getting fat.

When I concentrate on bulking up, I lower the intensity, frequency and duration of my cardio, but I do not stop it altogether. You have to have at least some moderate cardio to keep up your stamina for weight lifting. Otherwise you become a wheezing out of shape weight lifter who's in about as good shape as a fat man.

 

[Special K]

I have been using AST's Max-OT routine since last october and have been making consistent gains on it ever since. If you go here, click on the link at the top called Max-OT and sign up for the program. You have to provide an email address but they don't spam you. The program explains which exercises are best and why, and also goes into detail about nutrition and other stuff. They recommend a 5 day a week workout schedule (1-2 muscle groups/day) but if you read the program it also outlines a 3-day a week program.

 

[Whisper]

3-4 days/week works fine for me, and has worked fine for the past four years. I basically just do my routines in an on day/off day pattern (i.e. one off day for each on day). Here's how I split things up:

Day 1: Chest, Biceps
Day 2: Off
Day 3: Legs, Back
Day 4: Off
Day 5: Shoulders, Triceps
Day 6: Off
Day 7: Either restart Day 1, or another Off Day

As I said before, I'm quite happy with what this routine has done for me...and though it's not the one I've always followed, it seems to be working quite well at the moment. I do want to lose about a pound from around my waist, though. One drawback of being low in bodyfat is that when you gain any weight it's very noticeable. Other than that, I don't really want to gain anymore size or definition, other than perhaps a bit in my biceps.

Oh, and yes, if you want to gain size, one of the most important things to watch is your diet. You need to lift heavy, but you also need to eat a lot (preferrably healthy).

 

[Geekbabe]

Originally posted by: Amused

Originally posted by: Red DawnI took some advise from our resident fitness expert Amused...

HOLY SH!T :Q



That's not a bad split, Red. You took mine and just mixed it up

And getting out of the weight room in an hour or less is also a great idea.

How long ago did you make the change and what have your results been like?

I haven't been to the gym in weeks because of these damn shingles. They are finally healing and the pain is fading. I should be good to go next week.

I'll be back in pain then... LOTS of pain. GAWD I hate when I have to take a break because going back is a new adventure in newbie DOMS (Delayed Onset Muscle Soreness)

Well I don't usually speak about him but I can tell you that Red is far too modest,he's worked out tremendously hard,watched his diet like a hawk and made incredible gains in muscle mass while also losing fat.He looks better than a lot of men half his age.

 

[CptObvious]

My schedule:

Legs
Back/biceps
Chest/triceps/shoulders

4x a week. If I can get enough sleep I could work out every day, but that doesn't happen often.

I think dips and pullups are the best workout for me, even though it took a long time before I could do them

 

[Rudee]

I'm 37, and have been lifting consistantly since 1987. I've also got very good genetics for building muscle, thus I've never really had to do a lot of experimentation when it comes to exercises. I can pretty much grow by putting weights on the rack. I've always wanted to get to a solid bodyweight of 250, without gear. And I accomplished this in 2002.

When it comes to packing on a lot of mass very quickly, I rely on Reverse Pyramids. In fact, I spent the majority of the 90's doing mainly reverse pyramids. I can get in and out of the gym in well under 50 minutes, and go home and grow. I now have to wrap my legs when squatting heavy, probably due to my age, but I still enjoy going rock bottom with 4 plates a side occasionally.

 

[Amused]

Originally posted by: CptObvious
My schedule:

Legs
Back/biceps
Chest/triceps/shoulders

4x a week. If I can get enough sleep I could work out every day, but that doesn't happen often.

I think dips and pullups are the best workout for me, even though it took a long time before I could do them

You should really think about changing to a 3 or 4 day split and working each muscle group only once a week. No matter how good a shape anyone is in, working ANY muscle group 4 days a week is massive overtraining and counter productive.