Is this a good workout regimen?

  • BloodFlame

    Posts: 1768

    May 29, 2014 9:17 PM GMT
    Well, I started exercising in January of 2012. My routine at the time was just doing 3 sets of 25 crunches and 3 sets of 10 leg lifts. I occasionally did 3 sets of 10 pushups but I didn't really do them as much as I should have.

    In 2013, I found myself doing 3 sets of 30-35 crunches, sometimes 4 sets, 3 sets of 15-20 leg lifts, and 3-5 sets of 5 pushups (I was building up strength). I also started doing 3 sets of 5 squats (to build strength).

    Now in 2014, I still do 3-4 sets of 25-30 crunches, 3-4 sets of 15-20 leg lifts, 3 sets of 10-15 pushups, and 3 sets of 10 squats. I'm also adding 3 sets of 10 deadlifts with no weight.

    I was just wondering if a routine like this is good? I have seen some slight improvement. My arms while still small, are getting more definition. Thanks to doing squats, my thighs are getting a slighty thicker, and my butt is getting more firm. I also am trying to eat more protein (Very hard lol).

    Thanks in advance. I'm just curious to see if this regimen is alright.
  • Bunjamon

    Posts: 3161

    May 30, 2014 1:18 AM GMT
    Maybe instead of increasing the amount of reps and sets, increase the weight (since you haven't mentioned doing that). Work on doing 8-10 reps so that when you're doing the 10th rep, you're struggling (and I mean struggling, like, you might not be able to do it it feels so heavy kind of struggling).

    Adding more compound movements like squats and deadlifts is better than doing leg lifts in the long run, too, so good work with that. If you add moves like burpees, you'll get legs, core, arms, and shoulders (and killer cardio) in one painful exercise.

    Work on doing everything to failure and increasing the weight just a little bit the next time, and you'll be seeing progress before you know it. Good luck!
  • Posted by a hidden member.
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    May 30, 2014 8:57 PM GMT
    Of course everything really depends on what your goals are. I'm going to guess that you want to put on a little more mass. I'm also going to assume you're a 'hard gainer'.

    I agree w the previous post about increasing your weights. It looks like you're mostly using your body weight as resistance (crunches, push ups, leg lifts). While those are all fine maintenance exercises, I think you're unlikely to see much change until you begin adding and increasing your weights. Consider doing body part workouts (back/biceps, legs, shoulders/abs, chest/triceps) on different days to give the muscle you broke down about 3-4 days to recover....that's what causes growth of the muscle. Hire a trainer for a few weeks to learn some good exercises

    Also, and especially for you, eating is going to be key. With your size and metabolism you need to pack on not just the protein but complex carbs as well (oatmeal, brown rice, sweet potatoes). And you need to get used to eating more frequently, like every 3 hours. Have a high glycemic carb (white rice, choc milk, white bread) immediately after your workout to give you a little insulin spike which forces glucose into the muscle.

    Finally, you're going to get tons of advice, some of which is contradictory. Remember, everyone means well and has their own reason for making the suggestions they do. In the end you're going to need to figure out what works for you and STICK WITH IT.

    Consistency is key! Good luck. icon_smile.gif
  • BloodFlame

    Posts: 1768

    May 31, 2014 6:47 AM GMT
    Koastal saidOf course everything really depends on what your goals are. I'm going to guess that you want to put on a little more mass. I'm also going to assume you're a 'hard gainer'.

    I agree w the previous post about increasing your weights. It looks like you're mostly using your body weight as resistance (crunches, push ups, leg lifts). While those are all fine maintenance exercises, I think you're unlikely to see much change until you begin adding and increasing your weights. Consider doing body part workouts (back/biceps, legs, shoulders/abs, chest/triceps) on different days to give the muscle you broke down about 3-4 days to recover....that's what causes growth of the muscle. Hire a trainer for a few weeks to learn some good exercises

    Also, and especially for you, eating is going to be key. With your size and metabolism you need to pack on not just the protein but complex carbs as well (oatmeal, brown rice, sweet potatoes). And you need to get used to eating more frequently, like every 3 hours. Have a high glycemic carb (white rice, choc milk, white bread) immediately after your workout to give you a little insulin spike which forces glucose into the muscle.

    Finally, you're going to get tons of advice, some of which is contradictory. Remember, everyone means well and has their own reason for making the suggestions they do. In the end you're going to need to figure out what works for you and STICK WITH IT.

    Consistency is key! Good luck. icon_smile.gif


    Yeah, I should have mentioned as well. I have been using my own body weight. I haven't went out and got dumbbells yet but I plan to soon. I really need them lol

    And yeah, I'm a hard gainer. I'm not looking to gain a whole lot of mass. I like my lean figure so just a teensy bit of mass is what I'm looking to acquire.

    Eating is a challenge because I really feel uncomfortable eating till I puke. But I'll try to think of something.

    @Bunjamon
    I actually do the leg lifts to target my lower abs but I understand what you mean. The squats and deadlifts are working, I definitely feel them lol