A, B, C, D or E? Question to get me back on track, from the UK

  • Posted by a hidden member.
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    May 31, 2010 9:47 AM GMT
    Would really appreciate some quick pointers from you that I haven't been able to find out so far on the site:

    I'm proud of myself following this regime for the last 4 months:
    - Train x3 times a week (Sunday, Wednesday and Friday)
    - Workout lasts for about an hour and a quarter (with 15min cardio)
    -Body parts worked (Chest: dumbell flyes and presses - both flat and incline; bench presses, barbell curls, dumbell alternating curls, tube presses, cable crossovers, Arms: triceps pushdown, triceps dips and press ups; Back: wide grip and close grip rear pull down)
    - 3 sets of between 7-10 reps for each exercise, resting for at least a minute and a half between sets
    - Nutrition - taking more protein, slim build and eat reasonably healthy, do 15min cardio before each workout and swim twice a week on top. Should I:

    A) Relax and continue as Im doing - progress takes time and commitment?

    B) Stick to three days a week and focus on one body part at a time, so only do the chest once a week?

    C) Increase the intensity, so no rests between set but carry on with more or less the same routine?

    D) Reduce the number of exercises I do in each session so I hit my priority body parts but do these with greater intensity.

    E) Something I havent thought about?

    Would really appreciate any initial thoughts from you guys out there to get me heading in the right direction and help me keep my focus.

    cheers

    Andy
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    May 31, 2010 11:59 AM GMT
    E.

    Well done for the progress so far... but do you not have legs? icon_eek.gif You need to work your legs, even if they are not your priority growth areas. No excuses.

    I´d suggest you do (1) whole body work outs, 3 times a week OR (2) 2 way split and a whole body circuit. Depends on your goals Tell me what you want to look like (ie more lean or more "big").

    If you go whole body you can have either 2 or 3 different work outs, one of which can be a circuit. When you do circuits then you don´t have to worry about extra cardio. Your circuits can be body weight, free weight, a mixture of the two and a few machines. Having machines as the mainstay of a routine is not great unless you are injured or there is some other reason why you need to do it. Being out of shape would not count as a reason.

    give more info about what you want to look like in 3 years time.

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    May 31, 2010 4:32 PM GMT
    hey thanks for your reply - so I should go full body by adding in othe body parts, but still maintain x3 times a week and reduce the cardio? I was kind of counting the fact that swimming was working my legs and thighs but see your point. Looking to get bigger in 1-2 years time - not steriod massive. just enough to warrant buying a bigger t-shirt sizeicon_wink.gif

    Any thoughts about intensity/rest periods?
  • MSUBioNerd

    Posts: 1813

    May 31, 2010 4:51 PM GMT
    E.

    Swimming, if done properly, is almost entirely upper body and core. The breaststroke is the only swimming stroke with any substantial percentage of its motive force coming from the legs; in most strokes, kicking is done almost entirely to keep you stabilized and keep your legs near the surface to prevent them from causing a large amount of drag. Even the dolphin kick of the butterfly is swamped out by the double arm pull. If you want leg development from your cardio, you'd best be either biking or climbing stairs. But since swimming is such a great general workout, I'd keep up with the swimming and simply add some leg exercises in the gym; either that, or on your off days from the gym throw in a leg-building cardio if you feel like you want to work out even on those days despite knowing that you need to rest your lifting muscles.

    3 times a week for a full body routine is a good choice for the majority of fitness goals. I would consider adding either a shoulder press or a lateral raise to give yourself a little shoulder-based work as well, so you don't run the risk of having a weak point there compared to your chest and/or back and hurting yourself as a result.
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    May 31, 2010 4:53 PM GMT
    So you want
    sexy-birthday-pic.jpg

    rather than

    n516022722_497373_8133.jpg

    In that case I´d go for a two way split (I like legs and arms// chest, back and shoulders) and a whole body circuit. i generally don´t enjoy splits, but this one makes sense. Keep your two times a week swimming, but have them after the two way spilts as active recovery: learn and swim crawl if you haven´t already. breast stroke is not the best for your lower back

    It could look like this

    Wed Chest, back and shoulders
    Th swim
    Fri Legs and arms
    Sat swim
    Sun Circuit
    Mon rest
    Tue rest

    I don´t know your schedule, but take these points into account as you work it out for yourself
    (1) legs and arms day will leave you TIRED and it´s best to put it the last day of your working week.
    (2) try to have the swimming after each of the splits as the idea with them is to lift heavier... as heavy as you can without sacrificing form.
    (3) the circuit should be whole body, weights that are NOT your max and designed to get the blood flowing.

    If I were you I´d do

    Mon Chest, shoulders and back
    Tue Swim
    Wed Circuit
    Th rest
    Fri Legs and arms
    Sat swim
    Sun rest


    For the splits, you can keep the rests, but work hard when you work. For the circuits you have no rest.
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    Jun 02, 2010 9:36 PM GMT
    Thanks a heap for your advice and for introducing me to the world of splits.

    I've been reading more and more around this and though I should go for the following:
    Week 1:
    M- swim
    T- chest, triceps, shoulders and abs
    W- Rest
    Th- swim
    Fr-back, legs, triceps and abs
    Sa- rest
    Su- chest, triceps, shoulders and abs

    Week 2:
    M- swim
    T- back, legs, triceps and abs
    W- Rest
    Th- swim
    Fr-chest, triceps, shoulders and abs
    Sa- rest
    Su- back, legs, triceps and abs

    So I work body parts three times over a 2 week period but still keep in with the swimming.

    Do you think I am on the right track?
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    Jun 03, 2010 5:31 AM GMT
    according to this plan you never work your biceps. Always triceps. I don´t get splitting back and chest. It makes no sense to me, but people do it.

    If you are not going to do circuits then you need some cardio. I also feel that doing a lighter more cardio intense circuit once a week helps rest the body so you can go harder in the other sessions.
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    Jun 03, 2010 6:07 AM GMT
    I've heard that you shouldn't even bother working out your abs because it's a waste of energy.... most exercises, if done correctly, will utilize your abs.

    Any-who- Congrats and don't be afraid to change it up a bit. I'm doing 12 reps now because 8 reps weren't working... icon_sad.gif It's a learning process.
    I haven't been to the gym for 3 days so I feel very fat. icon_cry.gif
  • Posted by a hidden member.
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    Jun 03, 2010 8:38 PM GMT
    Lostboy saidaccording to this plan you never work your biceps. Always triceps. I don´t get splitting back and chest. It makes no sense to me, but people do it.

    If you are not going to do circuits then you need some cardio. I also feel that doing a lighter more cardio intense circuit once a week helps rest the body so you can go harder in the other sessions.


    Ah - cut and paste mistake - I meant biceps when I am doing my back and shouldersicon_smile.gif