Before you ask me to refer to the links, i already did

Can i do chest press and flys on the floor with a mat?


First let me show u what my workout looks like and i wan to know wether its enough , too much overtraining or too little

Beginner here

MondayChest+ Triceps day

Chest press -12 reps x 3 set
Pushups -15 reps x 3 set(Standard , Diamond , Divebomb )
Chest Flys - 12 reps x 3 sets

Chair Dips - 15 reps x 3 sets
Triceps extentions - 12 reps x 3 sets

WenesdayBack and biceps day

Pull ups - failure x 3 set
Dumbell rows - 12 x 3 set
Chin ups - failure x 3 set

Dumbell Curl - 12 x 3 sets
hammer Curl - 12 x 3 sets

FridayLegs and shoulder day

Lunges - 12 x 3 sets / leg
Stiff leg deadlift - 12 x 3 sets

Shrugs+Tiptoe - 12 x 3 sets

Dumbell press - 12 x 3 set
Side raise - 12 x 3 set
Reverse flys - 12 x 3 set

Sure you can. So long as you keep the mind-muscle connection on the chest since your ROM is limited. And it's definitely not overtraining.

are you training to gain endurance?

Now how is it that routine is for endurance?

thats my muscle gaining parts

on alternate days i do kickboxing and sports for endurence



This post has been edited by KeithJohnson: Oct 1 2011, 04:44 PM

3~5 reps for strength
5~10 for Muscle Gain
10 and above reps for endurance

with less reps in each sets, the more focus on strength on weight you will become.
with more reps in each sets, the more focus on finishing the sets and enduring the bites you will be. but you can't have strength and endurance together unless you decided to stay in the middle. that's just how our body are built.

how come no squat?

Fixed.

And nothing is set in stone with bodybuilding, except using proper form. Your body doesn't feel numbers, it feels intensity.

Agreed. And I think endurance is the wrong word here. Lifting weights for strength and muscle mass I understand, but endurance? If I wanted endurance I'll start running marathons.

Nah, endurance is the word. Muscle endurance. Running a marathon requires cardiovascular endurance. Your legs, are endurance muscle. It's about how many times you can do a motion repeatedly; endurance.

Try curling 50 times.

try DTP? lol

That's some intense shit. Lol

today i tried it for the 1st time for arms.
man, not managed to even get close to the required number of reps.
empty ez-bar felt like weighted after 20-odd reps lol.
guess it takes time...

go hit legs with it, leg press or leg ext/leg curl. try chest/back too. lol

for now, i just try for fun to get away from normal routine.
it saves time too since only one/two exercises involved. but man, the volume...

Go ahead and try it. You're gonna be miserable doing it, but you're gonna be extremely satisfied when you get to the other side

yeah i kinda need help on this

i considered dropping something from back day and move deadlift to back day in order to have squates in leg day(since deadlift and squats are not meant to be on the same day, so i can have the benchpress,deadlift,squats combo but in dumbell version

i just want to ask. if this workout is suitable for me or not? do i have too little or too much sets/reps?

i take rest about 1 minute between sets

aiming for clean muscular look. nothing big or bulky. lean mostly. i have considered bulking up by doing reps of 6-8 until i get the size i want before reverting to 12 reps, any pros can help me look into this?also if i were to train legs the way i train them now, i want to keep lean including legs.probably the only things i like big is chest and lats

This post has been edited by KeithJohnson: Oct 1 2011, 09:54 PM

you sure you read the stickies?

yeah but some routine has like 24-30 sets for each body part
wheres some routines only has 4-6 sets total for each body part

i am so blur about this haha.

also i noe the big 3 compound exercises.

Are u not accessible to barbells? Why the need to do everything using dumb bells? Stick between 8 - 12 reps, 3 sets each exercise and 1-2 minutes of rest time. Do your cardio, and eat right and MAYBE you'll build a decent body, even if you intend to, you won't get buff that easily.

And read the stickies again, you probably just glanced through them , looking from how you posted

This post has been edited by razorboy: Oct 1 2011, 10:25 PM

trying to make do with the least amount of cash possible. my nex investment would be 4x 5kg plates

will the effects of doing the "big 3" be the same if i did it with dumbells instead of barbells?

This post has been edited by KeithJohnson: Oct 2 2011, 02:15 PM