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2005/04/07, 12:26 AM
As of now I simply divide it into upper body and lower body with cardio inbetween each day. 3 days running, 3 days lifting. I've been lifting for a total of 5 months now and people keep showing me excersizes for more specific muscle groups. Training the bicep has moved from one excersize to two (sometimes 3) etc and the time my work outs take just keeps increasing! My upper body jumped from 1 hour to 1 hour and 45 minutes, lower body from 45 minutes to an hour and 15.
I was wondering if it would be good to cut it up into 3 days of lifting,
day one be all legs + ab work out
next would be chest, back and biceps +ab work out
next would be delts, tris, and shoulders
and of course the cardio inbetween. Any suggestions? does this seem logical?
ALSO! I keep meaning to ask! I keep noticing all the really ripped guys don't just do a barbell and dumbell press for chest, they do incline and declined ones as well... is this important for an amateur to do? I'm having a really hard time gaining strength in my pectorals.
My primary goal right now is weight loss but muscle gains are good too. As of now I've lost 70 pounds and gained considerable muscle.
LASTLY: This is kind of a weird issue. I have really broad shoulders, I look like under my clothing you'd think I'd be pretty solid muscle, but I'm not really (NOT YET!!!), and it is kind of embarassing for me. Whenever I ask somone to spot me they always act surprised that I'm not lifting significantly more etc. Does anyone else have this problem???
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2005/04/07, 05:24 AM
I think you're overdoing it right now with those extremely long work-outs. Approx. one hour would be a better training time.
If you want to keep all the exercises you are doing now you should move on to a three-day split like you are suggesting. Since you haven't been lifting for that long, another alternative is to keep it simple and keep on doing "basic" exercises on the two day split (reducing the number of exercises to get a reasonable time). Guess both those alternatives should work.
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2005/04/07, 10:22 AM
I"m doing the 3 lifting program from here
it divide into
Chest, shoulders & triceps - day 1
Back, Biceps & forearms - day 2
legs & calves - day 3
then I'm going to do the 12 ab program
as for as the last problem - I have seen a few guys that I thought they would lift more until the wore a tank top
I hope this helps - the most execrises I have seen for a certain body part is 3 for the ones that are post here anyways
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Reddy
All people smile in the same language
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2005/04/08, 01:38 AM
Hi, bighoss147, when starting out I believe it to be best to just concentrate on the correct technique and full range of motion for just 2 or 3 exercises per muscle group, and when you have the correct form, technique and muscle conditioning progress onto other exercises and experiment to change up and more specifically target muscles and to keep your body guessing.
Also I would'nt be embarrassed by the amount of weight your lifting, as full range of motion and technique is far more important than weight in my opinion. It is more embarrassing to use a heavy weight incorrectly than it is to use a moderate weight correctly, besides most people lie about the weight they lift anyway.
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