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2006/07/22, 01:19 AM
Hi all,
I already started training and I am trying to keep it up. Here is what I am doing currently, please let me know what is wrong and what can be improved in my program.
I lift weights almost everyday and concentrate each day on 2 muscles. Please note that my goal is to gain only some muscle mass (not anything close to body builders sizing) with the maximum muscle definitation possible.
My schedule goes like this:
Day 1: Chest and Biceps
Day 2: Back And Tri
Day 3: Shoulders and legs
Day 4: Chest and Biceps
Day 5: Back And Tri
Day 6: Shoulders and legs
Day 7: Day off
and the loop goes ( I consider the day I change to another pair of muscles the previous muscle is resting for the next 2 days)
I start my lift weights exercises with a max 5 reps (light weights) warm up for the muscle I am exercising.
Then I do 10 reps/3 sets starting with what I feel I can lift easily and gradually I increase it by 2.5 or 5 kilos.
My question is, is this right to do and is this what is called "load progressions = (which I was told I need to do in order to reach my goal)"? Further, which is better to increase the weight or the reps of the sets?
Before I start any of my exercises, I warm up on the treadmill or cycling machine for 15 mins and do some stretches. I am planning to do some aerobics after the warm up and stretches before starting the weight exercises, is that ok?
After I finish the weight exercises, I do abs exercises as much as I can - average of 3 sets/25 reps.
Sometimes, if I decide to take a day off, I play soccer twice a week.
Again, my goal is to show my muscles because I am skinny but not really get them upsized.
As for my diet. I stay away from fat as much as possible. My diet has mostly considerable amounts of carbohydrates and proteins. I have 3 meals per day (Break fast, lunch and dinner) and I eat 2 hrs before exercising (can I cut them to 1 hr?). Is 3 meals enough and do I need to change my diet, if yes, what needs to be changed?
I have a last question, if I Continue training and my muscles increase in size and definition as desired, what will happen if I stop weight training for whatever reason, will the muscle mass I gained change to fat that will eventually turn my muscle into wat I describe as jelly muscle? And If I want to maintain this size, can I only maintain it with aerobics and other non-weight exercises or do I need to lift fixed weights since I no longer seek to increase them through load progressions?
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2006/07/22, 05:50 AM
need more days off to me
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2006/08/13, 09:55 AM
It looks to me like you need at least one more day off. Someone with more experience may want to take this one, but it looks like you may be working the muscle groups to often and they might not be getting enough time to rest. I guess it all depends what you are looking to get out of your workout. Just remember that your muscles grow when they get rest and plenty of nourishment for rebuilding and repair. Hope this helps. :big_smile:
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2006/08/13, 02:52 PM
With that schedule you are working certain muscles for 6 straight days. For example you triceps are being worked every day. You use your tris with chest, shoulders as well. I would do some searches on the site and rethink your program.
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2006/08/13, 05:49 PM
not nearly enough leg training...
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Iron and chalk.
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2006/08/13, 05:52 PM
Hello? Reactive_11? Any thoughts on the above comments?
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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