Gym Advice please?

Remmy

Hi all!
I'm aiming to gain lean weight in muscle but get fit at the same time.Can someone tell me if the routine I'm doing is right.I have a feeling i might be doing too much cardio.

Ok i go for one hour sessions twice a week.

:I start off with 20 mins rowing machine,
:then ten minutes on the treadmill
:10 minutes chinup bar and that pull down contraption thats connected to the bar{dont know the name:o}set at 90lbs
:10 minutes free weights.curls,up right rows,shrugs and deadlifts.
:last 10 minutes benchpress with a spotter.progressively increaseing the weight untill about 55kg.fairly chuffed with that.

It would end up being a bit over than hour going to and fro and catching my breath.I'm fairly beat after this!what does anyone think?

aye

how many sets/reps are you doing on your weight routine?
is it as many as you can do in ten minutes, or it that the number sets takes you ten minutes?

pull down contraption? a lat pulldown?
how many chins do you do? are they assisted chin ups?

Remmy

thanks for the reply!
With the benchpress i start off with ten reps then keep upping the weight on the bar untill i can only manage three.With the other exercise like upright rows and curls i'm doing 3 set of ten reps.But if im using lighter dumbells at home i do two sets of 30 because the weight isn't much.

No it isn't a lat pull down machine.Its kinda hard to explain.The chin up bar is connected to a block of weights on each side with loads of different attachments at the back like ropes and bars.There are three different fixing points on each side.one at the top,one on the middle and one on the bottom.no normal chins at 2 or 3 sets or ten reps.My arms are still pretty steamed still from the 20 min row so i usually dont make the all the last ten.

aye

ok, first off i'd up the sessions to 3.
you need to be doing 3 sessions a week really.
secondly i'd leave the cardio til after the weights, and its most likely the cardio is tiring you out and you cant lift as heavy on the weights.
warm up on the rower, and always do a warm up set before lifing heavy.



i'd add in barbell rows, and squats to your routine.
replace the upright row with a military press, or do both if you can.

aim for 3 sets, of 8 to 10 reps on each weight exercise.

add in a close grip bench press, or some dips for you triceps. they are the bigger muscle on your arm by the way.

read the starting strength book, that program might be useful to you.


is this pulldown thing a straight armed pulldown?

jayoo

Ok first thing is that to put on muscle you need a calorie surplus. you may find this hard to achieve with all the cardio.

i reached a plateau in my gains, i wasnt to bothered as i knew the reasons ie diet not great and rweights routine uneven and not consistent. to this shaky foundation i added squats, and although i didnt improve my diet i have added some good lean muscle to my legs and with these gains i have noted gains in all my other lifts

the point is that legs represent biggest muscles in body, and my working them they release a serious amount of chemicals which promote muscle growth.

i think you need to drop some of the cardio in the gym so u can push urself harder for the weights.

try and perfect your form on the big compound moves ie bench squat deadlift wide grip pull ups, BOR