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Bodybuilding Thread v8, Bodybuilding diskussion
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darktronic
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 Dec 20 2010, 07:44 PM
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Getting Started
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guys, i'm a newbie just started training for 4 months. I need some feedback on my routine. I do this 3 times a week. Is it too much? i afraid i'll overtrained but so far no symtom of it.
Squat or Deadlift. (5 sets 8-10, first 2 are warm up sets)
Lat Pulldown (3 sets 8-10 reps)
Chest Press (4 sets 8-10 reps)
row (dumbbell or cable) (3 sets 8-10 reps)
diamond pushup (3 set 8-10 reps)
dumbbell press (4 sets 8-10 reps)
leg press ( 5 sets 10-12 reps, first 2 are warm up sets)
dips (3 sets 10-12 reps, bodyweight)
bicep curl (3 sets 10 reps)
tricep pushdown (3 sets 10 reps)
thanks, any help will be much appreciated.
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darktronic
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Dec 20 2010, 07:48 PM
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Getting Started
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yeah, is it too much? whole routine takes about 1 and a half hour to finish including rest time.
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darktronic
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Dec 20 2010, 08:12 PM
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Getting Started
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I gained 8kg of weight (BF% stay the same) since i started but actually at that time i was doing less exercise. Recently i just added more sets for squats/deadlifts and leg presses since i can't get satisfaction anymore doing 3 sets only. QUOTE you are building muscles and destroying them at the same time.
no bb'er will train all body parts in one freaking day. r u rushing or wat?
if u go to gym 3 times a week, u can split those exercises into 3 separate days. not all every single day u visit gym. is it?  Actually this routine was given to me by my PT when i was in Melbourne but i added 2 or 3 more exercises. I'm gonna to try figure out ways to split the routine. Thank you so much. This post has been edited by darktronic: Dec 20 2010, 08:16 PM |
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darktronic
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Dec 20 2010, 08:24 PM
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Getting Started
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Ow, so no splitting?  . Thank you neek for your feedback. Actually for shoulders and hamstring i think dumbbell press and squat/leg press will be enough but i will figure out a way to give them a little bit more workout. For calves actually i always want to do calves raise but when i check the clock it's already damn 1.5 hour so have to cancel em due to afraid of overtraining. lol QUOTE Means probably 8kg of muscle mass... also try to check waist measurement along with bf% also another form of measurement.
Try increasing the weights along instead of just sets for some if possible.
to have consistent growth, the intensity always needs to be incresed. meaning morer reps/sets/weights/ less rest.
must always have some form of increased intensity so your muscles can always continue to adapt and grow bigger.
it would help alot if u go round the internet to find articles to read.
usually for beginners, PTs will give a full body routine... later on when they become more advanced, they can choose a body part split, or continue with full body.
u can check out our stickies for some training programs...
got full body and body part split too... Actually i doubt it is 8kg of pure muscle mass. Since BF% stay the same i think i also gained some fat but its negligible i think since my waist circumference length stay the same. Again thank you so much for your advice, i will try increase more weight but less sets for certain exercises for my next training sessions.  This post has been edited by darktronic: Dec 20 2010, 08:32 PM |
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darktronic
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Dec 20 2010, 08:38 PM
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Getting Started
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Great stuffs Neek! thanks, gonna do workout A next session and fine tune it a lil bit
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