Routine Advice

les_steaks

Hi all, I was hoping for some advice please.

I've been working with the same routine for a few months now:

(All using dumbells)

Sets Reps Weight(KG) Exercise
4 8 30 Chest press on flat bench
2 8 20 Fly on flat bench
2 8 20 Fly, incline bench
4 8 25 Shoulder Press, seated
4 8 20 Bicep Curls
4 8 30 Rear Delt Row
4 10 n/a Tricep Dips

I do this three times every week (Mon, Wed, Fri) and on Tuesdays and Thursdays I do squats and about 40min pilates. I began a few months back with everything at about half the weight above. In the gym everything from 20KG up is in steps of 5 kg so its often a big jump to the next weight but in the next few weeks would hope to add 5kg to each above. I usually mix up the order etc. of exercises or do something slightly different each day.

I also do 3-4 cardio sessions a week (football training/ match/ run etc.)

I want to continue toning up while gaining strength (lifting heavier weights etc.) . I'm 5'10 and in the last few months have probably gained about 1/2 stone while dropping body fat, now weighing about 87kg.

My shoulders, arms, chest etc. have gotten as big as I want them so basically I don't want to get any bigger but want to continue getting stronger, leaner etc. How can this be done? Any advice much appreciated.

Also any advice re. routine above and changes additions for variety/ change would be very welcome.

Thanks,

Les

rubadub

Low rep work is usually for strength.

You are doing a lot of sets for a few body parts, possibly overtraining, if you are only at this a few months.

Do you do any trap work, like shrugs or upright rows. You are doing 8 sets just for the chest alone. then 4 sets on biceps even though they are being worked on every other exercise you are doing.

try here for more variation ideas

http://www.exrx.net/Lists/Directory.html

HammerHeadGym

Hey Les,
This look okay bud as rubadub says you may be doing a bit much in certain area's. You don't seem to be doing any leg/calf work. ( I know you do squats, but Im assuming you would have posted up some stats if they were as impressive as your other stuff) Or any back work. I think you should try and spread it out a bit more.

Basically, I would look at doing one body part a day, 3-4 exercises per body part, 3-4 sets per exercise.

And very roughly;
12-20 reps per set for endurance
8-10 reps per set for size
4-6 reps per set for strength
1-2 reps per set for explosive power

Also, give these guys a look.

crossfit.com

les_steaks

Thanks for that.

Only leg weights are 5 sets x 8 reps (80kg) squats on both Tuesdays and Thursdays. Reluctant to do anything else at the minute as play a fair bit of gaelic and hurling so don't want to deaden legs at all. (Any recommendations?)

Might either keep same routine for a while, up it by 5kg on each exercise and only do half the reps? or look at doing that once a week and doing new work on other muscles on other days. Is it enough to only work a muscle group once a week?

On a side issue, I've a twin brother who had been doing the same routine but for at least twice as long. Now he would probably be able to lift heavier than me but is smaller? (He was probably slightly bigger than he is now a while back) He weighs about 5kg less than me. So is my body gaining muscle and loosing fat simultaneously but the muscle weighs more? In time will the muscle gain slow and the fat loss continue thus reducing overall weight? That seems to have been what happen with my twin bro?

Anyway would be interested to hear what you think and as before nad advice would be much appreciated.

Cheers,

Les

davyjose

les_steaks wrote:

Only leg weights are 5 sets x 8 reps (80kg) squats on both Tuesdays and Thursdays.
Les

That seems very close together - I can't see how your legs would have sufficient time to recover from a session of squatting with 2 day's rest.