Weight-training. Tips!

  • Posted by a hidden member.
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    Apr 02, 2012 9:43 AM GMT
    Hey!
    I work out alot, but the progress is not what i excepted. I usually do 3-5 sets with 10-12 reps on each set. Between the sets I rest 90 seconds.
    I workout my chest, shoulders, back, triceps and biceps like this. Am I doing anything wrong?

    And by the way, I see alot of guys here with great abs, if anyone would like to share their ab routine and nutrition it would be great!

  • Posted by a hidden member.
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    Apr 02, 2012 12:14 PM GMT
    Many views, no replies icon_sad.gif
  • DCEric

    Posts: 3713

    Apr 02, 2012 12:39 PM GMT
    ....please tell me you are working your legs and you just forgot to type it in.
  • Posted by a hidden member.
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    Apr 02, 2012 12:49 PM GMT
    of course I am, but I got good results with my legs, thats why im not asking about them :p
  • Latenight30

    Posts: 1525

    Apr 02, 2012 3:06 PM GMT
    are you increasing your weights with each set?
    10x100 8x120 8x130?
    are you doing 1 body part a day or splits?
    I do Chest and Triceps on one day
    Shoulders, back and biceps on one day
    Legs on one day
    Cardio and abs on 2 days

    AND EAT!
  • jackp0t

    Posts: 50

    Apr 02, 2012 3:11 PM GMT
    For abs i try to do them every other day
    Planks
    Side planks
    Crunches with weights

    When you do other exercises try to tighten your abs
    Like when your doing squats try to tighten your core during your set

    But abs are really a product of your devotion to healty diet if you dont naturally have them

    Good luck
  • hockeydude12

    Posts: 169

    Apr 02, 2012 3:15 PM GMT
    What is your nutrition plan like? What does you workout plan look like? Are you doing squats, bench presses, deadlifts etc, or a ton of machines? Need more information to help

    D
  • Posted by a hidden member.
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    Apr 02, 2012 3:37 PM GMT
    Thanks for the replies

    Here are my routine at the moment (no leg training beacuse of knee injury at the moment)

    Monday, Wed, Friday: triceps/back
    Dumbbell lying triceps: 27,5kg -12x5 sets (90 seconds break)
    Seated triceps press: 22,5kg - 10x4 sets (90 seconds break)
    One arm dumbbell row: 25kg - 15x4 (60 seconds break)
    Incline bench pull: 12,5kg - 12x4 (60 seconds break)

    Tuesday, Thursday: Chest/biceps/shoulders
    Dumbbell benchpress: 2x20kg - 10-12x5 sets (90 seconds break)
    Dumbbell benchpress with incline: 2x20kg - 10-12x 5 sets (90 seconds break)
    Biceps curl: 25kg - 8-12x4 (90 seconds break)
    Biceps hammer curl: 2x7,5-10kg - 12x4 (60 seconds break)
    Dumbbell shoulderpress: 2x16kg - 12x4 (90 seconds break)

    Doing abs workout nearly every day:
    Bent knee hips raise: 15x4 (30 seconds break)
    Slow crunches: 20x3 (30 seconds break)
    Russian twist: 30x3 (30 seconds break)

    I'm healthy and my diet is alot of fullgrain products (bread, pasta, rice), wihte meat, fish, abit red meat, fruit and vegs and milk products as yoghurt.
  • Posted by a hidden member.
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    Apr 02, 2012 3:48 PM GMT
    Looks like you're doing 10 sets on a muscle three times per week. That's probably not enough recovery time, even at age 19. Consider instead cutting back to twice per week, or once every 4 or 5 days.

    Another thing to consider is, after a warm up, work each set to fail for a target rep count. This will require that you start with a higher weight than you are used to, and finish with a lower weight than normal, but each set will do a better job of exhausting the muscle. The drawback of this approach is a greater likelihood of injury, so be careful. If injury is a concern, do not work to fail until the second set.

    Last, some bodies respond better to lower reps, and have always suspected that this is truer of slim guys. Have you tried 8 reps on upper body?
  • Posted by a hidden member.
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    Apr 02, 2012 3:51 PM GMT
    The recovery time shouldn't be a problem. I'm well trained and I got a solid foundation, so the muscles should be fully recovered after 48h.
  • hockeydude12

    Posts: 169

    Apr 02, 2012 5:39 PM GMT
    Biggest thing I see, as Nivek said, is not enough recovery time. On monday you do a bench press (incline) then next day do a few other dumbell bench presses. Don't forget, with a compound exercise like a bench press, you are also working your triceps and a bunch of other muscles. That would be my first suggestion. Email me if you want some help.
    D
  • Posted by a hidden member.
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    Apr 02, 2012 5:47 PM GMT
    Ok, thanks icon_smile.gif
    Hmmm, any suggestions for a better routine? icon_smile.gif
  • hockeydude12

    Posts: 169

    Apr 02, 2012 6:01 PM GMT
    For nutrition, I would look up John Berardi
    Workout- take a look at The New Rules of Lifting. I like how he uses alot more compound exercises.

    Good luck

    D
  • Posted by a hidden member.
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    Apr 02, 2012 6:08 PM GMT
    Thanks alot icon_smile.gif
  • Posted by a hidden member.
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    Apr 02, 2012 6:09 PM GMT
    It just about the routine
    Make sure do separate body parts on seperate days if you are looking for growth
    Example
    Chest /arms biceps
    Shoulders another day
    Back and triceps
    Legs and rest days
    Then eat right, carbs and protein and sleep , its at the resting time when need to eat right and get enough sleep
    Carbs rice pasts potatoes
    Protein eggs /chicken/fish .tuna and always have around 25 -30 grams protein on your plate along with some kind of Carbs
    If you can add protein drink between meals AM and PM .
    So you are looking at three meals a day plus two protein shakes
  • Posted by a hidden member.
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    Apr 03, 2012 4:17 AM GMT
    Assuming you are looking to bulk up, I would try changing the routine. See fitnofat's suggestion above. Increase the weight after each set. As it gets heavier, the number of reps would decrease.

    For abs. Starts with nutrition. Lots of suggestions provided. Also try working out with weights. Eg. Knee raise with a dumbbell between your knees. Kneeling cable crunch. wood chopper.

    Have fun!
  • Posted by a hidden member.
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    Apr 03, 2012 5:20 AM GMT
    Consider the % of muscle your triceps compose........and now the % of muscle your back composes.

    With that in mind, one arm rows and incline pulls are probably not enough.

    If you want size you need to add some compound exercises. Since you have a knee injury the two biggest mass builders are pretty much out for you: deadlifts and squats.

    I think you should expand your back routine though, and try seated rows instead of one arm rows.

    The other thing I noticed are these 12-15 rep ranges. If you can do 12-15 on an excercise, you need to up the weight to something were you can only do 6 - 12 (and 12 with difficulty). When you can do 12, you need to go up again.

    It should never get easy.

    What's your diet like?
  • Posted by a hidden member.
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    Apr 03, 2012 6:07 PM GMT
    epss saidThe recovery time shouldn't be a problem. I'm well trained and I got a solid foundation, so the muscles should be fully recovered after 48h.


    well apparently they are not. If you know the answers why ask the question?