Can someone help me with my workout plan?

  • Posted by a hidden member.
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    May 25, 2011 9:28 PM GMT
    Only joined a gym 3 days ago and Ive got no clue what I'm doing I've gotta loose weight but I also really badly wanna gain muscle (mainly my arms!)

    Here's what I've been doing:

    30 mins bike
    30 mins cross trainer

    And 10 reps of 12 bicep curls (I think that's what they're called lol) 13kg

    I feel like that not enough? I'm off from college now until September so I'm free everyday so I was planning on doing this every day?

    If anyone could help it would be greatly appreciated!
  • Posted by a hidden member.
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    May 26, 2011 11:53 PM GMT
    that's definitely not enough just check out the workout plans on here since they can give you a better idea what to do.

    http://www.realjock.com/article/1164
  • brendanmuscle...

    Posts: 593

    May 27, 2011 8:37 AM GMT
    this is a terrible routine...

    a great starting routine would consist of 3 workouts over a 6 day period

    day 1- chest and back with 15-20 min cardio
    off
    day 2- shoulders & arms with 15-20 min cardio
    off
    day 3 - legs
    off (possibly cardio)
    repeat

    you should do 3 exercises per body part.... excluding warm up sets perform 1-2 sets to failure per exercise

    in short.... doing biceps curls every day is silly, biceps are only a very small muscle group!
  • Posted by a hidden member.
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    May 27, 2011 7:56 PM GMT
    brendanmuscles saidthis is a terrible routine...

    a great starting routine would consist of 3 workouts over a 6 day period

    day 1- chest and back with 15-20 min cardio
    off
    day 2- shoulders & arms with 15-20 min cardio
    off
    day 3 - legs
    off (possibly cardio)
    repeat

    you should do 3 exercises per body part.... excluding warm up sets perform 1-2 sets to failure per exercise

    in short.... doing biceps curls every day is silly, biceps are only a very small muscle group!


    Thanks icon_smile.gif yeah ive never worked out b4 so I had no clue what to do I'm gonna check out the workout plans on here and thanks for the advice about each body part for each day, one question though what's doing a set to failure? Lol and 1-2 sets of 12 still? Thanks
  • Posted by a hidden member.
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    May 28, 2011 12:51 AM GMT
    To failure means until you can't do anymore
    And 1 or 2 sets of repetitions of 12. Basically a set is the amount of repetitions of an exercise you do (how many times you lift for a given exercise).

    Since you're new you could always check out websites for exercises like this one:
    http://www.exrx.net/Lists/Directory.html

    From there you just workout each muscle group like brendanmuscles said. Try not to overdo it though and do twenty exercises for chest and another twenty for back. Keep it simple 3 to 6 exercises for each, 3 is underdoing it at times though and 6 is overdoing it at times too.

    A good site for this type of stuff is bodybuilding.com since this site focuses more on all sports.
  • Posted by a hidden member.
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    May 28, 2011 1:12 AM GMT
    In addition to the workout plans here, maybe take an hour or so and go to a Barnes & Noble or Borders and just look through the exercise books (exercise, not bodybuilding at this point). There are so many out there, it's hard to make a specific suggestion. Look for the ones with programs for beginners with an emphasis on overall fitness, strength building, and weight loss. Read through the intros and see what looks comfortable.
  • Posted by a hidden member.
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    May 28, 2011 8:34 AM GMT
    basics are the best way to start
  • hdurdinr

    Posts: 699

    May 28, 2011 10:30 AM GMT
    I don't want to overload you with information as you've already had a lot of good responses and advice - but if you want big arms you should do back exercises that also incorporate your arms, like deadlifts, pull ups, rows - and don't focus too much to bicep exercises.
    If you wanted a good book you should read 'The New Rules of Lifting' by Lou Schuler and Alwyn Cosgrove - it's really excellent and perfect for a beginner like you. Good luck!
  • Posted by a hidden member.
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    May 28, 2011 10:58 AM GMT
    Hey everyone thanks for the help it's much appreciated! I'm going to be doing alot of reading up this weekend (going to go and look for that book on amazon too) and then hopefully by Monday I'll have my workout planned out and be down the gym giving it 110% icon_smile.gif

    I'm hoping in maybe 2 and half years I'll be at my goal and looking like this guy (my ideal lol)


    taylor-lautner-shirtless-abduction.jpg

  • brendanmuscle...

    Posts: 593

    May 30, 2011 1:25 AM GMT
    vain_nayias saidTo failure means until you can't do anymore
    And 1 or 2 sets of repetitions of 12. Basically a set is the amount of repetitions of an exercise you do (how many times you lift for a given exercise).

    Since you're new you could always check out websites for exercises like this one:
    http://www.exrx.net/Lists/Directory.html

    From there you just workout each muscle group like brendanmuscles said. Try not to overdo it though and do twenty exercises for chest and another twenty for back. Keep it simple 3 to 6 exercises for each, 3 is underdoing it at times though and 6 is overdoing it at times too.

    A good site for this type of stuff is bodybuilding.com since this site focuses more on all sports.


    i disagree with something here, 3 exercises is definitely NOT underdoing it per bodypart. In fact, normally i stick to 3 exercises for bodypart, (sometimes 4) with either 1-2 very hard working sets, or 1 straight working set followed by a big drop set, or just a big set of 3-4 drop sets

    for example, quads: ill do smith squats, leg extensions, and hack squats/ leg presses. Sometimes walking lunges


    biceps: ill do preacher dumbell curls, standing dumbell curls and some type of cable curl ( i never exceed 3 for biceps)

    shoulders: ill do dumbell shoulder presses, lateral cable or dumbell raises, and reverse cable flyes or reverse pec dec machine. Ill also do 2 for traps, but thats diferent than for shoulder exercises.

    really 3 exercises is preferable because if you pick the correct 3 exercises, you can hit the muscle from every angle. theres no need to be doing more if ur really pushing it with those 3. Yes i do four sometimes but i know ide be ffine with just 3 exercises.
  • Posted by a hidden member.
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    May 30, 2011 12:52 PM GMT
    K thanks for all the help guys just gonna get my friend who works at a gym to look over my plan then I'll post it here n get your advice on it

    Side note Brendan your body is sick!! I really commend all the hard work that must of gone into getting it icon_smile.gif

    One thing I've noticed though is whenever I lift weights I can feel my neck tenceing up I'm guessing this isn't a good thing lol any way stop this? Thanks again for all the help guys icon_smile.gif
  • HndsmKansan

    Posts: 16311

    May 30, 2011 1:13 PM GMT
    Probably would be prudent for you to get input from a personal trainer if the gym provides one. Asking questions as you are here will only help. Always make sure any specific exercise you attempt, you know the proper form in completing it. My suggestion is that you review the form of the specific movement without weight, then build with very low weights so you know how to properly complete it and what areas you are focusing upon.

    Looks like you have some good input above, reading helps.

    Good luck.. awesome that you are seeking to improve yourself!
  • Posted by a hidden member.
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    May 31, 2011 6:08 AM GMT
    brendanmuscles said
    ...
    i disagree with something here, 3 exercises is definitely NOT underdoing it per bodypart. In fact, normally i stick to 3 exercises for bodypart, (sometimes 4) with either 1-2 very hard working sets, or 1 straight working set followed by a big drop set, or just a big set of 3-4 drop sets...

    This is what I was talking about underdoing an exercise 3 sets is good, I never meant to imply doing 3 wasn't good enough. I was just trying to say that if you underdo these the workout won't be as effective, sorry brandonmuscles and eTeamLautner i should have been more specific icon_sad.gif.

    I don't have advice about the neck other than try not to overstress it cause I think it is a bad thing to allow to happen.