Stuck on building a new routine

  • Artesin

    Posts: 482

    May 06, 2010 8:00 PM GMT
    ust came across a website that put everything down in black and white so Ive decided to build a new routine around it, however Im a bit confused on how exclusive I should be with each exercise. Right now my main focus is legs which can be found here http://www.gain-weight-muscle-fast.com/weight-lifting-legs.html#anatomy . Problem is it doesnt give much of a guideline on how to pair the exercises or a guideline of sets.

    I want to make the squat my go to exercise but to avoid overtraining the territory is a bit hazy when trying to pair other exercises with it and how many sets to include. What can I do? Not trying to spend more than an hour in the gym so would it be reasonable to start with two moderate sets on the leg press. Move to three heavy sets on squats. 3 sets of leg extensions and seated calf raises then onto abs? Want to feel like i cant sufficiently drive when leaving the gym while avoiding overtrain, my current routine is hard during but when everythings finished i feel fine. Any advice?

    Basically the concept of overtrain and not crossing the fine line is confusing the hell out of me.

    Dont want my body to get complacent on me so trying to do one month of build and shift to one month of HIT curcuits.

    Plan on doing the three-four day a week routine. Trying to stay away from supersets and work on 7-12 reps so I don't burn more calories than necessary. Trying to hit fatigue by the 10th or 11th rep.
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    May 06, 2010 9:01 PM GMT
    DDNot trying to spend more than an hour in the gym


    DD Want to feel like i cant sufficiently drive when leaving the gym while avoiding overtrain


    If you're limiting yourself to an hour a day, like you said, then it'll be next to impossible to overtrain.
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    May 07, 2010 12:46 AM GMT
    TKDCadet said
    DDNot trying to spend more than an hour in the gym


    DD Want to feel like i cant sufficiently drive when leaving the gym while avoiding overtrain


    If you're limiting yourself to an hour a day, like you said, then it'll be next to impossible to overtrain.
    That depends on the intensity of the workout.
    If you push yourself hard enough (safely), you can be done in 30 minutes or less and feel like mush when you're done.
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    May 07, 2010 12:55 AM GMT
    paulflexes said
    TKDCadet said
    DDNot trying to spend more than an hour in the gym


    DD Want to feel like i cant sufficiently drive when leaving the gym while avoiding overtrain


    If you're limiting yourself to an hour a day, like you said, then it'll be next to impossible to overtrain.
    That depends on the intensity of the workout.
    If you push yourself hard enough (safely), you can be done in 30 minutes or less and feel like mush when you're done.


    While I do agree with that (I'm usually in and out in 45 minutes, including stretching), I was thinking overtraining as more of a when you work out so much that you have 2 or more of the following:

    1. Decrease in performance with increased effort.
    2. Loss of body weight.
    3. Increased number of infections.
    4. Chronic fatigue.
    5. Elevated heart rate and blood lactate levels during exercise.
    6. Psychological staleness.
    7. Sleep Disturbances.
    8. Decreased Appetite.
    9. Muscle Tenderness.
    10. Occasional Nausea

    Which, if lifting and taking the recommended rest day once a week and maintaining a number of healthy calories, is very difficult to do.
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    May 07, 2010 1:08 AM GMT
    IMO legs are hard to overtrain.

    Hell I just did 7 sets of squats, 6 sets of leg press both pretty heavy, 4 sets of hammy curls and bunch of calf stuff today and it took me about 1hr and 20 minutes

    Let it go about the overtraining right now and just concentrate on getting the good workout and divising a routine that pushes your body hard enough to see results
  • Artesin

    Posts: 482

    May 08, 2010 7:52 AM GMT
    Ok gotcha. Never crossed my mind in the past but that website just made it seem like over training was such a fine line and easy to cross. Was primarily worried about pushing too many exercises together that one muscle might overlap and get overworked.

    Ended up devising a plan to test the waters, turns out my ass got handed to me the next morning.

    3 sets of squats
    3 sets of leg press
    3 deadlift
    3 leg curl
    3 leg extensions
    3 seated calf raises

    all at about 7-12 reps each


    Would it be wise to include lunges or another isolated exercise in there? Thinking of switching to pyramids on squats so I'd be doing about 6 sets. Ultimately trying to gain as much muscle as fast as possible but I dont know what would be feasible without overdoing it. Feel like some emphasis needs to be placed on the quads. Any tips?