Guniang
Fitness Assistant
Posts: 423
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Post by Guniang on Oct 6, 2004 16:00:34 GMT -5
Hmmm this is my training programme...I need some help as to help me correct it..My warmups are standard at 15 reps wif strecthing in between all sets..
Monday Chest Smith machine Bench Press (4sets includ warmup) 8-10reps Vertical Dumbell press(3sets 8-10 reps) Fly(3sets 8-10reps)
Bicep Barbell Curl(4 set includ warmup) 8-10reps Dumbell alt curl(3 set 8-10reps) Hammer Curl(3 set 8-10reps) Cable Bar 21s 1 set
Tuesday Back Lat pull down(4sets Includ warmup) 4-8reps Close grip pull down(3 sets 4-8reps) Cablerow(3sets 4-8reps) cable pull down for lats(3 sets 6-12reps) Barbell shrugs for traps(3sets 6-8reps)
Tricep Cable pull down (4sets Includ warmup) 8-15reps tricep extention(3sets 6-8reps) Overhead extention(3sets 6-8reps) Dips(3 sets 10reps)
Weds Legs Jogging as warmup for 5mins Leg press(3sets 4-8reps) Leg extention(3set 6-10reps) Hamstring curl(3set 6-10reps) Seated calve raise(3set 10-15reps) Using the leg press for calve(3set 8-12reps) Abs using cable to pulldown and crunches
Thurs Shoulders Dumbell Press(4sets Includ warmup) 6-10reps Smith machine barbell press(1set 8reps) Lateral side raise(3set 4-8reps) Barbell front raise(3set 4-8reps) seated bent forward raise for the back shoulder (3set 6-8reps) Machine back extention for the back shoulder mucsle (3set 6-8reps) Barbell shoulder shrugs(3set 4-8reps) Biceps Barbell Curl(4 set includ warmup) 8-10reps Dumbell alt curl(3 set 8-10reps) Hammer Curl(3 set 8-10reps) Cable Bar 21s 1 set Friday I will train anything tt i find my body is lagging on tt day and my arms
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Post by lok3 on Oct 6, 2004 21:48:10 GMT -5
at the rate ur training ur arms, they'll only get smaller(applies only if ur not using roids) train it once a wk by itself and u should see it grow ;D furthermore try not to use the smith too much, use free weights instead
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Guniang
Fitness Assistant
Posts: 423
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Post by Guniang on Oct 8, 2004 3:43:38 GMT -5
but i jus dun feel the pump if i only train my biceps n triceps once a week...And i feel its all so flabby...
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Post by captnJ on Oct 8, 2004 4:38:30 GMT -5
but i jus dun feel the pump if i only train my biceps n triceps once a week...And i feel its all so flabby... the pump is meaningless. no pun intended i MEAN it. its just to see yourself in the mirror and as u know its temporary. i would go even further than lok3 and say in the beginner stage you DONT even need ANY directa rm work. If you large numbers of PResses, and rows you will grow your arms. Squatting and DL will grow eveything.I gained .5 inches on my arms in the 1st 3 months i started SQUATTING. regds Jonathan
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Post by lok3 on Oct 8, 2004 11:12:48 GMT -5
I knoe its hard to o low -medium volume when u first start out ;D most have the mentality the more=better when actually less=better sometimes ull got to learn it the hard way by exp it urself and find out that ur arms go from 11in to 9in in 1year fortunately, before i even went into bbing, i dig up all the info i can find from the net and made full use of my newbie gains which gave me a huge headstart;D ur missing out alot if u dun listen to proven science and chose to do it ur way Ultimately its up to u, i can only say so much.
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Guniang
Fitness Assistant
Posts: 423
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Post by Guniang on Oct 8, 2004 16:29:18 GMT -5
ok thanks and i appreciate it alot..I shall heed u guys advices...I will update u guys my growth in 2months time???lol
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Post by Hardcore on Oct 8, 2004 16:59:32 GMT -5
I knoe its hard to o low -medium volume when u first start out ;D most have the mentality the more=better when actually less=better sometimes ull got to learn it the hard way by exp it urself and find out that ur arms go from 11in to 9in in 1year fortunately, before i even went into bbing, i dig up all the info i can find from the net and made full use of my newbie gains which gave me a huge headstart;D ur missing out alot if u dun listen to proven science and chose to do it ur way Ultimately its up to u, i can only say so much. this is good to use it once in a while, dont use it too often, as you will hit a plateu very fast, u will make fast gains too, but u hit the plateu a lot faster too, just do more reps , and do low reps with heavy weights as a shock
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Post by lok3 on Oct 8, 2004 21:54:01 GMT -5
this is good to use it once in a while, dont use it too often, as you will hit a plateu very fast, u will make fast gains too, but u hit the plateu a lot faster too, just do more reps , and do low reps with heavy weights as a shock i meant volume as in many sets per body part like in his case his biceps ;D
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Guniang
Fitness Assistant
Posts: 423
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Post by Guniang on Oct 9, 2004 3:52:55 GMT -5
erm den should i do heavy wif less rep or do more rep???
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Post by Hardcore on Oct 9, 2004 5:03:27 GMT -5
it depends on you greatly
try to do a variety
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Post by IronVixen on Oct 11, 2004 1:26:55 GMT -5
update us on your new program, guniang esp interested in your legwork. Your first program written there only had one day for legs, and no squatting or deadlifting in it.
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Guniang
Fitness Assistant
Posts: 423
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Post by Guniang on Oct 11, 2004 13:54:52 GMT -5
i tried doing squat but i still have no confidence in it...My body still arch forward if my knee doesnt do ahead of my toes...So i think i start doing basic...Deadlift i do not know how to do it...Do i starting wif all the basic stuff and strengthing my body first
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Post by Oracle on Oct 11, 2004 20:30:30 GMT -5
i tried doing squat but i still have no confidence in it...My body still arch forward if my knee doesnt do ahead of my toes...So i think i start doing basic...Deadlift i do not know how to do it...Do i starting wif all the basic stuff and strengthing my body first i made that mistake when i first start out. u need to download a video clip of CaptnJ's squat routine in order to understand the sit-back instead of sit-down procedure. Email him and ask for that video clip.
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Post by lok3 on Oct 11, 2004 21:02:41 GMT -5
i tried doing squat but i still have no confidence in it...My body still arch forward if my knee doesnt do ahead of my toes...So i think i start doing basic...Deadlift i do not know how to do it...Do i starting wif all the basic stuff and strengthing my body first Prolly due to ur back/ham+form weakness ;D build these parts up and use lighter loads to learn proper form while u use the leg press ;D Btw learn how to DL.Firstly, ill strengthen ur back and allow u to squat better.Lastly, u can have a mega thick back ;D
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Guniang
Fitness Assistant
Posts: 423
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Post by Guniang on Oct 11, 2004 21:20:36 GMT -5
thick lower back u mean?? I find its super super tiring too to do squats....Breatheless always...These few trainings however i still find my legs growing which i quite happy about it if nt i will b called chicken legs
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