Help with lifting routine....

  • Posted by a hidden member.
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    Dec 01, 2008 5:31 PM GMT

    I was wondering if you would give me some advice on my weekly lifting routine...

    I think I may want to start a routine either from RJ or from another site but kinda like my routine and wanted to see what you thought..


    Monday: Chest n Back
    4 sets chest / 4 sets back (4 sets on each machine or exercise)
    going up in weight until I max out on last one and my reps are usually

    set one: 12-15
    set two: 10-12
    set three: 8-10
    set four: 6-8

    Tuesday: Arms (4 sets on each machine or exercise)
    4 sets biceps / 4 sets triceps
    same as above

    Wed: Shoulders (4 sets on each machine or exercise)
    5 sets / 5 different exercises
    same as above

    Thurs: Legs (4 sets on each machine or exercise)
    5 sets / 5 different exercises
    same as above

    Friday: I usually do chest again maybe some arms....Chest is my nemesis
    4 sets
    same as above
    (4 sets on each machine or exercise)

    I also do 40 mins of cardio after each day I lift... that's something new I've added...

    just wanted to know what ya'll think?

    Thanks for the advice!!!

  • UncleverName

    Posts: 741

    Dec 01, 2008 5:47 PM GMT
    This will be difficult for anyone to answer without knowing what you are trying to accomplish.

    That being said, I would guess that you'll get more out of your arms day, and probably most other days, if you super set as many exercises as possible. For arms, super set a triceps set with a bicep set. On chest/back day, super set (say) pull ups with cable flys, followed by super setting bench press with dumbbell rows.

    Of course, if you want to put on muscle mass, I'd say that you should have some serious compound lifting days in there (where an entire workout centers around squats one day, dead lifts another). You also probably would want to do more sets, less reps (overall). Again, assuming you want to put on muscle mass.

    Course, if you want to put on more muscle mass, you should probably listen to one of the bigger boys icon_smile.gif

    If you want to lose weight, that work out looks fine. It should keep you toned, and burn a bunch of calories. I'd suggest HIIT instead of just cardio if you want to get cut. Do a search for HIIT here and I'm sure you'll find one good article at least.
  • Posted by a hidden member.
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    Dec 01, 2008 7:04 PM GMT

    I do want to put on mass...of course not a lot just enough to look better... I do think though that I have been brainwashed into thinking that cardio is the answer so it's tough for me to stop doing cardio...but I will def try the HIIT cardio u suggest....

    I don't know a lot about lifting, so whether I do compound exercises or super sets is always frustrating for me since I don't know a lot...

    I do know that since I've started this workout I've noticed some changes...a bit of a bigger chest and arms and legs...thats about it... a little less fat....

    I just don't want to go to the gym if I'm wasting my time doing the wrong stuff...

    any advice is greatly appreciated!

  • Posted by a hidden member.
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    Dec 01, 2008 7:10 PM GMT

    How do u find out whats right for you without wasting time?

  • UncleverName

    Posts: 741

    Dec 01, 2008 10:36 PM GMT
    epleadbe saidAlso-

    How do u find out whats right for you without wasting time?

    That is a great question, and if you figure this one out, let me know icon_smile.gif

    I try to read a lot, which helps me a bit.

    My advice would be to get a trainer. Go to them for a couple of sessions if you can't afford to see them ongoing. Tell them what you want to achieve, and get them to design a program for you and work you through it at least once.

    Part of the problem is that everyone's body is different. Some people don't recover very quickly, so super sets are a bad idea for them. Some people do, so super sets are great. Also, after you've been working out for a long time, your body can put up with a bunch more punishment.

    An easy way to figure out what works and not waste too much time is to try different things a week at a time. Try doing intense one hour weight sessions 5 days a week and see how you look and feel at the end. Try doing 2 weight sessions a day for a week and how that works for you. Try doing HIIT before your work out, for 20 minutes instead of 40 after, for one week. Try doing everything with supersets for one week.

    I'm sure you get the idea. Basically spend a week trying different things.

    I would suggest not taking it too serious. If you're seeing changes to your body now, then you're not wasting your time. Use the mirror as your measuring stick. If you like how it's going, then keep it up. If not, figure out what in particular you don't like, and ask about that. For the time being too, if you haven't been working out for years, anything you do will get you positive results for awhile.

    The other thing to consider is if you enjoy it or not. My partner wanted to lose weight, so he went to see a trainer. She was awesome, kicked his ass, and he lost lots of weight (doing weights). Unfortunately, he hates doing weights, so if she's not making him, he doesn't do them. Erego, doing weights isn't a good way for him to lose weight when he's on his own. You have to do what you like doing, otherwise you won't keep at it.

    And if you have time/energy, read up. The fitness articles here are great, and the forums and articles at are also great.