my fitness regime - comments appreciated !

aoa321

Hi all,

I am a 30 something and am trying to keep generally fit - I am looking for any advice/comments you folks might have. I only started training with weights for the first time a couple of months ago, now I use a modified version of a gym program I was given in my local gym. Here's my plan ....

Gym - 2 visits per week (have to be quick as they are at lunchtime)
I intend doing 3 sets of the following exercises for the next 6 weeks to improve strength - 12 reps/10 reps/8 reps with as much weight as I can manage
Lat Pulldown
Hamstring Curl
Shoulder Press
Calf Raise
Squat
Bench Press

I am also trying to get in a couple of sessions per week at home for abdominal work, also bicep curls, tricep curls and lunges - I do this at home because I don't have time in the gym and I have a couple of dumbbells at home.

CV work consists of walking a pram for about 45 minutes twice a week and a game of indoor football - I find both more enjoyable than a threadmill.

Like I say i will be doing this for 6 weeks for strength and I then intend dropping the weight to about 70%, increasing the reps and adding a set or 2 for general conditioning.

I am interested in general fitness and a bit of definition (the wife wants that more than I do) - I would be interested to hear any comments good or bad!

logic1

That's a good start but I'd go more along the following routine.

As you're just beginning training and have limited time in which to do your workouts you should have little or no isolation movements and should have nearly 100% compound movements.

Drop the lat pull down in favour of chins. Drop the hamstring curl and calf raise. Stick to leg press, squats, chins, dips, shoulder press, bench press and deadlift.

When you get a good level of basic strength and core stability you can work in all the isolations in conjunction with compounds. Of course this takes more time and you may need to move up to a three day split.

.logic.

aoa321

logic1,

thanks for your comments and advice - I will be taking it all on board execept the part about the deadlift - for a novice trianing alone I am a bit wary of injuring my back etc with incorrect technique so I have shyed away from that exercise

aoa

logic1

aoa321 wrote:

logic1,

thanks for your comments and advice - I will be taking it all on board execept the part about the deadlift - for a novice trianing alone I am a bit wary of injuring my back etc with incorrect technique so I have shyed away from that exercise

aoa

No problem, however the deadlift does tend to get an inproportionate amount of "bad rap" as an exercise.

As one of the best compound movements available it'll build core stability, power through the legs and back, heavier shoulder and overall thickness also causing one of the larger releases of cortisol and growth hormone of any exercise.

I really would recommend you get an experienced trainer to show you correct form with this technique and use an extremly light weight (maybe only the bar) until you're comfortable with it. Then progressively add weight to it.

.logic.

aoa321

Hi,

I've started doing deadlifts using dumbells - is this as good as using the barbell?

I have been surprised that this exercise is as hard on my uper body as it is on my legs !

logic1

aoa321 wrote:

Hi,

I've started doing deadlifts using dumbells - is this as good as using the barbell?

I have been surprised that this exercise is as hard on my uper body as it is on my legs !

If you're more comfortable with dumbells that's fine, just use good form. And yes it's quite hard on upper body also, you'll especially notice it around traps and lower back.

.logic.

aoa321

logic1,

as ever, thanks for the time you have taken to reply to this and my other post. As usual lack of time is my biggest problem, I am trying to fit in as many compound exercises as I can and improve my overall strength and power. My 2 weekly workouts now consist of ...

Wout 1
Warmup
Bench Press
Leg Press
Deadlifts
Dips
Situps

Wout 2
Warm Up
Shoulder Press
Squats
Chinups
Sit ups
Bench press

I get CV sessions done and try to fit in a bit more work on my abdominals outside of these 2 main workouts.

logic1

aoa321 wrote:

My 2 weekly workouts now consist of ...

Wout 1
Warmup
Bench Press
Leg Press
Deadlifts
Dips
Situps

Wout 2
Warm Up
Shoulder Press
Squats
Chinups
Sit ups
Bench press

By 2 weekly do you mean you alternate each of these workouts on a once a week basis or you perform both of these workouts once in a one week period?

.logic.

logic1

Judging by your earlier post it seems you're training twice a week, if so the above routine you've posted isn't one I'd recommend.

If you only have time to train twice a week try to do a full body workout on a 2 day split training each bodypart once per week.

For example:

Workout 1: Legs, traps and Shoulders

• Squats
• Hamstring curls
• Leg extension
• Calf raises
• Military press
• Front raises
• Lateral raises
• Upright rows

Workout 2: Back and Chest

• Deadlifts (or barbell rows alternated on non-deadlift weeks)
• Wide grip chins
• Dumbell rows
• Bench press
• Incline bench press
• Decline pressups
• Dips (eventually weighted)

Obviously you have no direct bicep or tricep work in here (depending on your dip and bench form) but you could always include a set of pushdowns or close grip benching and alternate exercises every few weeks.

I think this would give you much more recovery time and more growth than your current routine. Fit in ab work wherever you want.

.logic.