looking for further tips

flogen

OK - before I start I'll detail my diet and routine:

Diet:

Breakfast:
Porridge (with milk)
A piece of fruit a small bit later

Lunch:
Usually varies between something egg-based (poached, boiled, scrambled) and something chicken-based (poached chicken in a sauce of some kind, perhaps with some wholegrain pasta).

Dinner:
Varies from day-to-day but is usually quite healthy, if not perfect in terms of carbs/protein intake etc.

In between all of this I'd try to get protein shakes in but only recently started drinking it more than once a day... once I re-stock on it I plan on having some (with water) with my breakfast, some before I go to the gym (or in the early evening on an off-day) and some at night with milk. I'm hoping to get some RAM to use as a PWO shake too.

Routine:

I aim for 3 x a week but to be honest I've not been religious with this; will always get at least two days in, though and am likely to move my third day from Friday to Saturday as this is the day I tend to skip if any.

Warm up,
Bench press (10 reps x 3 sets)
Deadlift (10 reps - am only starting this and still getting comfortable with it - more on that in a bit)
Assisted chin-up (going with 4 x 4 on this at the moment)
Assisted dip (same reps/sets as with chin-up)
Dumbbell squat (10 x 3)
Dumbbell Side Bend (10 x 3)
Incline Crunches (20 x 3)
Incline Leg-Hip Raise (20 x 3)

I also throw in some isolation work on bicep/tricep if I have time but I figure I might be better doing some cardio during this time instead.

- Just to be clear on my goals. I'm in OK shape but have some body fat to lose and some muscle to gain (can't give you any solid figures here unfortunately). I have a naturally broad frame and want to bulk up somewhat but not a huge amount and lose some fat to ensure my gains aren't masked.

I've been going to the gym regularly for the last while and have been tweaking my routine, diet and everything else over that time. I've certainly seen some improvement but want to ensure I'm not making life more difficult for myself than it has to be.

So, onto my questions:

Based on the (admittedly limited) information I'm giving on my diet am I going overboard by taking protein shakes 3 times a day (along with some RAM on gym days) or am I perhaps?

Is there anything wrong with my routine? Am I missing anything, doing something too much or doing things in the wrong order (the way it's listed is generally the way I do it).

How long should I realistically be spending in the gym (Again based on what I've provided)? I don't expect anyone to give me a definite figure here but I don't want to be burning muscle up - hopefully the protein and RAM will help ensure that doesn't happen.

As I said I'd like to get some cardio done too - how much is enough to finish off a routine like the one above and am I better to do, say 10 minutes at the end of every routine or 30 minutes at the end of one of each week's routines?

With the deadlift - I've seen a few videos in terms of form but I'm still not 100% on it... some of the advice I've read seems to contradict too. Any concise and clear advice available on this that will ensure I'm not killing myself and ensure I'm completing it properly (especially where I'm straightening my hips)?

Keeping on the deadlift and a n00b question... when doing a few lifts in a row should I just bring the bar back down to the ground and lift it again, without taking my hands off it or should I let go of it, stand up straight without it and start the process all over again?

Am I wasting my time with isolation exercises (crunch included) considering the fact that I'm doing all the compounds and I'm not exactly lifting huge weights on them yet?

I've read people here advising some to do incline bench presses to work various aspects of the chest - should this be done in addition to a regular bench or instead of (say do that in one day's work instead of regular bench) and is it something you should do from day 1 or only when you're looking for added definition to a strong chest?

That's all I can think of for now but am sure something else will occur to me eventually - thanks for reading so much anyway!

Malteaser!

Are you doing the exact same routine 3 times a week?/ If so do you not find yourself getting a bit bored with it??

With the DL, maybe get a video and the good folks on the board will try to help you...

When you're doing a few deadlifts in a row (a set) you shouldn't be letting go of the bar in between reps, let it come to a stop on the ground but you don't need to keep it there for so long that you have time to take your hands off. Literally just a second or two.

Also how come you're doing dumbbell squatting as opposed to barbell??

flogen

Malteaser! wrote: »

Are you doing the exact same routine 3 times a week?/ If so do you not find yourself getting a bit bored with it??

With the DL, maybe get a video and the good folks on the board will try to help you...

I've been tweaking the routine bit by bit over the last while so have only really narrowed it down to this one for the last few weeks. I'm thinking I'll try and get a swim in on one of the days just to vary the routine a little during the week and perhaps do other cardio on one of the other days (Depending on what people think about how I should fit my cardio in). So far, not bored with it - but I know I'll have to change it eventually, even just to ensure my body isn't getting too used to it.

When you're doing a few deadlifts in a row (a set) you shouldn't be letting go of the bar in between reps, let it come to a stop on the ground but you don't need to keep it there for so long that you have time to take your hands off. Literally just a second or two.

Thanks for that.

Also how come you're doing dumbbell squatting as opposed to barbell??

Two reasons - I'm a bit anxious about doing a barbell squat tbh as I've visions of me toppling backwards but besides that there's only one proper squat rack in the gym and it's always in use - I'd end up waiting for ages just to use it so I find the dumbbells easier all-round.

I know my fear of toppling/dropping the bar is a bit silly considering the fact that I'm doing bench work and I expect I'll end up doing barbell squats soon enough - for now I'm happy with the dumbbell.

Malteaser!

flogen wrote: »

Two reasons - I'm a bit anxious about doing a barbell squat tbh as I've visions of me toppling backwards but besides that there's only one proper squat rack in the gym and it's always in use - I'd end up waiting for ages just to use it so I find the dumbbells easier all-round.

I know my fear of toppling/dropping the bar is a bit silly considering the fact that I'm doing bench work and I expect I'll end up doing barbell squats soon enough - for now I'm happy with the dumbbell.

That's all very understandable. I had that fear myself for a long time. The only thing I'll say about DB squatting is that you'll probably end up limited to what you can lift a lot quicker then you would with a barbell. This is because you'll probably reach a weight that you simply can't hold becasue your grip won't allow it yet you'd be able for a much heavier weight if it was resting across your back. Just something to think about.

If you are very anxious about it, maybe start with a fixed weight bar if the gym has them. Start off with maybe a 10kg bar, get used to the movement and when you feel a bit more stable and confident move onto the proper barbell.

kevpants

flogen wrote: »

Based on the (admittedly limited) information I'm giving on my diet am I going overboard by taking protein shakes 3 times a day (along with some RAM on gym days) or am I perhaps?

Not really over board as far as protein goes but your diet isn't exactly huge enough to justify 3-4 shakes a day. Try fitting in 2 -3 snacks containing protein on top of you diet.

flogen wrote: »

Is there anything wrong with my routine? Am I missing anything, doing something too much or doing things in the wrong order (the way it's listed is generally the way I do it).

I don't like assisted dips and chins. I know you'll struggle to do onw at the start but just keep at it and your numbers will rise. I have my doubts about whether you'll progress as fast using assisted ones.

Like Malteaser said barbel squats would be better. Learn the form, watch some of the vids in the fitness logs. The fixed barbells would be a good start, you can front squat with these as well.

flogen wrote: »

How long should I realistically be spending in the gym (Again based on what I've provided)? I don't expect anyone to give me a definite figure here but I don't want to be burning muscle up - hopefully the protein and RAM will help ensure that doesn't happen.

If you're spending more than an 1-1.5 hrs doing your routine you should either speed up or think about splitting it up to different days. Don't worry so much about people saying if you spend more than an hour you will lose muscle, I've never seen any proper evidence of this.

flogen wrote: »

As I said I'd like to get some cardio done too - how much is enough to finish off a routine like the one above and am I better to do, say 10 minutes at the end of every routine or 30 minutes at the end of one of each week's routines?

I know nothing of the cardio

flogen wrote: »

With the deadlift - I've seen a few videos in terms of form but I'm still not 100% on it... some of the advice I've read seems to contradict too. Any concise and clear advice available on this that will ensure I'm not killing myself and ensure I'm completing it properly (especially where I'm straightening my hips)?

Keeping on the deadlift and a n00b question... when doing a few lifts in a row should I just bring the bar back down to the ground and lift it again, without taking my hands off it or should I let go of it, stand up straight without it and start the process all over again?

Good vid here on DL's

https://www.youtube.com/watch?v=hqxim0YXr90

flogen wrote: »

Am I wasting my time with isolation exercises (crunch included) considering the fact that I'm doing all the compounds and I'm not exactly lifting huge weights on them yet?

Triceps not so much, biceps yes.

flogen wrote: »

I've read people here advising some to do incline bench presses to work various aspects of the chest - should this be done in addition to a regular bench or instead of (say do that in one day's work instead of regular bench) and is it something you should do from day 1 or only when you're looking for added definition to a strong chest?

I like to replace the flat bench with the incline then go to close grip another week and repeat. Keep it changed up. I'd never do the same bench routine for more than 3 weeks in a row. I find I plateau too easily this way. Others may disagree.

flogen

Malteaser! wrote: »

That's all very understandable. I had that fear myself for a long time. The only thing I'll say about DB squatting is that you'll probably end up limited to what you can lift a lot quicker then you would with a barbell. This is because you'll probably reach a weight that you simply can't hold becasue your grip won't allow it yet you'd be able for a much heavier weight if it was resting across your back. Just something to think about.

If you are very anxious about it, maybe start with a fixed weight bar if the gym has them. Start off with maybe a 10kg bar, get used to the movement and when you feel a bit more stable and confident move onto the proper barbell.

That's a good idea alright - I had figured the dumbbells would limit me quite quickly but to be honest I've not reached a point where it actually has yet - I imagine that's when I'll make the move to the bar. I'm more concerned with ensuring my form is good too and I still have a bit more weight to take on before I've reached the ceiling in what I can do with dumbbells.

kevpants wrote: »

Not really over board as far as protein goes but your diet isn't exactly huge enough to justify 3-4 shakes a day. Try fitting in 2 -3 snacks containing protein on top of you diet.

Cool. I'm not a fan of fish so that rules out tuna - what else would I be looking at (assuming I want something other than eggs and chicken). Red meat I suppose?

I don't like assisted dips and chins. I know you'll struggle to do onw at the start but just keep at it and your numbers will rise. I have my doubts about whether you'll progress as fast using assisted ones.

I've been suspicious of the assisted dips/chins to be honest - the reason being I've found myself getting tired doing them without actually feeling it in any particular muscle(s)... so my body seems to run out of energy but it doesn't seem to be working any part of me too hard. I have a feeling that's down to the platform I'm standing on, which I guess takes a lot of the strain off my arms and upper body.

I'll see how I get on unassisted this evening.

Like Malteaser said barbel squats would be better. Learn the form, watch some of the vids in the fitness logs. The fixed barbells would be a good start, you can front squat with these as well.

Yup - am going to spend some more time looking through vids and form guides before I jump in. Want to be as confident as possible from day 1.

If you're spending more than an 1-1.5 hrs doing your routine you should either speed up or think about splitting it up to different days. Don't worry so much about people saying if you spend more than an hour you will lose muscle, I've never seen any proper evidence of this.

I'm usually on the higher end of that range but I think a lot of that is just a case of speeding myself up between various exercises and sets. Not to the extent of rushing myself, just stopping myself from day dreaming every now and again

Good vid here on DL's

https://www.youtube.com/watch?v=hqxim0YXr90

Thanks for that.

Triceps not so much, biceps yes.

So if I have a bit of spare time I'd be better spending it with triceps rather than biceps?

I like to replace the flat bench with the incline then go to close grip another week and repeat. Keep it changed up. I'd never do the same bench routine for more than 3 weeks in a row. I find I plateau too easily this way. Others may disagree.

Thanks - will keep that in mind and will certainly form a part of the process when I'm switching my set around.

flogen

So I took on some of the advice here at the gym today - the unassisted chin-up was pretty poor (got one full one out and could only muster a few half-way after that!) and tinkered with what I was doing on the Deadlift.

So a further question in relation to this - where exactly are you likely to feel the deadlift most? My legs definitely got tired but not exactly sore - probably felt it most in my lower back although it wasn't sore or uncomfortable, just felt like any muscle would when you work it. Towards the end I started to feel it somewhat in my stomach too. Is this a good sign or a bad one?

I figure my legs didn't feel it quite as much as I've been doing DB squats for a while and they're probably in better shape than my lower back... but want to make sure it's not actually a sign that I'm doing it wrong. I know the deadlift is supposed to work the spine to some extent but I'm naturally very conscious of feeling anything in my back as it's the one place you really don't want to do damage to.

kevpants

The chins will get better. At least you can a full one. Most people can't when they start off.

You're feeling it right in the Deadlift. It's a back exercise not a leg exercise. Your legs should get a little tired but it's mainly your back. If your form is right you won't hurt your back you'll strengthen it preventing you getting niggly injuries taking stuff out of the boot of the car etc.

flogen

Excellent - thanks,

Glad to know I'm feeling the deadlift right and equally glad to know I'm not the only one who sucks at chins at first!