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2004/10/27, 12:45 AM
Hi, I've been working out roughly three months on a sort of random schedule thats takes very long, and now ive just read how people only take roughly 45-75 minutes to workout whereas im working out for 90+ (I can only go 3 days a week should this matter?) my workout in order is:
bench 3x10 (as a refernce i creased from 85 to 120 in 3mo)
leg press: 3x8 (180max to 275max)
seated ezcurl biceps: 3x8 (40 to 55)
seated calve raises 3x10
pulldowns 3x8
incline: 3x10 (starting to do dumbell instead of barbell but feeling alot in delts)
leg curls: 3x10
frenches triceps: 3x8
shrugs: 3x10
arnold shoulder presses: 3x10
(boy now that i put on paper it seems like a ton).
The maint thing im worried about is working out too many different parts or too long. I really just want to switch around my schedule because i've been doing this one so long and probably need a more advanced routine, and preferable lasting 1.25 hours or less) Another thing is, dont hurt me, no squats! (hides) Please someone tell me I should add squats as replacement. By the way im 16 years old, weigh around 170, 6'2 tall (ectomorph i think i am long :o).
Ok if thats not enough to swallow I have a few questions about eating right. I bring along a gatorade (drink during) and a 24g protein bar (eat after). Within 20 minutes I get home and drink a 30g protein whey shake. Should this be switched around any or add anything? Then, is it true to say carbs do the building and protein the rebuilding? I have been eating alot of protein, but not so many carbs. Is that why my physical appearence isn't very differnent?
:dumbbell:
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2004/10/28, 07:31 AM
If you fill out your exercise profile, you can get a routine on this site, which shouldn't take as long. It may well give you a split routine, so that you are working different body parts on different days.
If you are exercising for less than 90 minutes, you do not need to drink gatorade during a workout, water will do just as well.
As for after your workout, you should drink your whey shake first - drink half of it straight away, then sip the rest over 30 minutes. After this you should have the protein bar.
This is because the protein from the whey shake will get to your muscles quicker than that in the bar.
Welcome to FT :)
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2004/10/28, 03:21 PM
Thanks for tips and welcome!
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