If I describe my workout to you, can you make suggestions? (beginner)

  • Posted by a hidden member.
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    May 14, 2013 12:38 AM GMT
    I am focused on upper body. I do DDR/ITG and Running for cardio/low body.

    Stretches:
    I do the first three stretches here: http://phraktured.net/starting-stretching.html
    Which are:
    -Stretching botharms above my head, grabbing a door frame, and holding for 20 seconds
    -Sit on the ground, legs out, and stretch arms behind me for 20 seconds
    -Then do the interlocking fingers/arms behind the back stretch for each
    arm for 20 seconds

    Repeat two more times so each stretch has had 60 seconds total. then i just do arm rolls and just try to do random 'loosing up' and then i do the following:


    -15 benchpresses of max reasonable weight possible no resting into
    -15 bicep curls done with bar so both arms are lifting, one step below max weight possible no resting
    -15 tricep curls done with bar, one step below max weight possible no resting
    -15 'lat pulls'? it's where you sit down and pull the bar to you, feels liek it works the back muscles, i do one step below max weight possible

    then i rest

    then repeat process, but this time the benchpress is done with one step below max weight possible, and the bicep/tricep/pulls are done with max weight possible.

    then i repeat process, going back to benchpress on max personal setting, bicep/tricep/pull one below that


    then i repeat the stretches that i did to start workout


    after workout diet:
    a casserole of chicken, green beens peas with alfredo sauce and if i'm still hungry i snack on chunky peanut butter.



    i started working out (for upper body) by just forcing myself to go to the gym even if i didn't want to do anything -- even if i just did ONE rep, that would be fine. but once i got there i started wanting to get more and more serious, so this is where my 'just wing it' workout has taken me

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    May 14, 2013 4:22 AM GMT
    What is your goal?
  • Posted by a hidden member.
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    May 14, 2013 11:44 AM GMT
    1.) To keep going to the gym
    2.) Build chest, biceps, triceps, upper body/arms in general
  • Posted by a hidden member.
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    May 14, 2013 12:20 PM GMT
    dre4mbo1 said1.) To keep going to the gym
    2.) Build chest, biceps, triceps, upper body/arms in general


    I think he meant like.. What do you want to look like?
  • GWriter

    Posts: 1446

    May 18, 2013 12:59 AM GMT
    There is strong evidence that static stretching temporarily weakens a muscle, so you are inhibiting your gains by stretching before your workout. Instead, do several warm up sets for each exercise before you get to your working weight.

    Second, by neglecting your legs you are missing out on one of the major keys to building muscle: hormonal response. You need to get testosterone and other anabolic hormones activated by working the major muscle groups with heavy (a relative term) compound exercises like squats, deadlifts and pull-ups. You aren't doing any of those. (Lat pull-downs are a poor man's pull-up.) Bench press and military press are ok, but not as good as the three I mentioned. You'll build your biceps better by doing more heavy (but with good form) back exercises like rows, instead of just curls.

    Third, you can't just do the same workout over and over. You need more variety to stimulate the muscles -- do different exercises, change the order, change the grips, do supersets and drop sets, switch between machines and free weights, etc.

    Also, you may not be eating enough... not just post work-out but throughout the day.
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    May 18, 2013 11:01 PM GMT
    ^Thank you so much for the detailed response. This is exactly what I was looking for.
  • GWriter

    Posts: 1446

    May 20, 2013 9:10 AM GMT
    dre4mbo1 said^Thank you so much for the detailed response. This is exactly what I was looking for.


    Glad to help! Good luck.

    EDIT: A few things I forgot to mention. Variety should including changing the rep/set scheme. So one day, use lighter weight and do more reps (say 12-15), and then another day do 5 sets of 5 reps with heavier weight. Then next time do 3 sets of 10, etc.
    Also, intensity -- that doesn't mean using more weight than you can handle, but with strict form, put your maximum effort into every work set, so by the time you are done with your workout you are pretty much out of gas. Don't just "go through the motions." Finally, sleeping is as important as eating for the muscles to have a chance to grow. Workouts tear them down: food and sleep build them up. Combine all that and you will definitely see gains.