The Big Plunge

MacStacked

First post in the fitness forum so please be gentle..:o


I am seeing a lack of progress with my training programme and was looking for a little bit of advice if possible..

I play football and train two nights a week Tue/Thur for 1.5 hours and have a match on a Sat afternoon. I have a decent level of fitness and find this keeps my cardio fitness pretty OK.

I am a member of a small gym beside my office. Its only a hotel gym so hasn't got a huge array of equipment, but its location and the fact it is usually quiet weigh in its favour.

I included the routine I have been doing for the past 8-10 weeks. I'm not sure how bad it is..progress has been slow..it covers most upper body muscle groups. But there is only bench press of the compound movements and no lower body stuff. :eek: :eek:

I wasn't sure to be honest how much leg work I could get done between having to train on Tue and Thur nights and having a persistent groin problem that I'm seeing a physio about.

I also wasn't sure is it too broad a workout and by trying to do the same workout three times a week am I inhibiting my progress..?

I tend to go mid-morning mon/wed/fri. But I am open to going more than this especially considering my season ends in 6-8 weeks and i want to fill the void that this will leave.

Anyway all advice help really appreciated.

Sorry this is quite long-winded..



Warm Up
5 minutes medium intensity on rowing machine or bike

Shoulders
Lateral Dumbbell Raises (3 sets of 10) 5kg
Frontal Dumbbell Raises (3 sets of 10) 5kg

Chest
Bench Press (4 sets of 8) 42.5kg
Front Plank 2*40secs
Press Ups (3 sets of 12)

Shoulders
Shoulder Stretching
Seated Dumbbell Shoulder Press (3 sets of 12) 5kg
Crossover crunches (3 sets of 20)

Triceps
Tricep Bench Dips (3 sets of 12)
Crunches (3 sets of 20)
Press Ups (Hands on bench) (3 sets of 12)

Biceps
Regular Curls (3 Sets of 8) 10kg
Side Plank 2*30secs
Ez Curls (3 sets of 8) 20kg

Back
Lat Pull Down/wide grip (2 sets of 10) 70kg
Seated Row (2 sets of 10) 70kg
Lat Pull Down (2 sets of 10) 70kg


Note: there is no pull up bar in gym yet, although I have asked and apparently they are ordering one in. No leg press machine either.

MacStacked

Forgot to say...

I'm 24, 5'8 and 71kg. Basically I am trying to gain muscle and size for improved sports performance and to look and feel a bit more confident


:)

Futurism

Try adding in squats. I just noticed you don't do them and people usually advise doing them as they're important. You could try barbell ones or dumbbell ones if there's no squat rack. I've no other suggestions though as I'm quite new to it myself

MacStacked

Thanks for the reply Futurism.

Definitely need to get sqats in there...There is a squat rack there alright. Sets of 3x10 I presume..

cardio,shoot me

MacStacked wrote: »

Thanks for the reply Futurism.

Definitely need to get sqats in there...There is a squat rack there alright. Sets of 3x10 I presume..

cant go wrong with good old 3x10 alright

Colm_OReilly

If your interest is primarily strength/power you should stop all the bodybuilding and isolation movements.

If you feel you need to bulk up considerably Starting Strength would be your best bet. If you're relatively happy with your size/weight and want to increase performance, CrossFit would be one avenue. Cherry pick the workouts that ou feel would give you the most benefit. These will usually be the heavy stuff coupled with running or another gymnastic exercise.

MacStacked

Thanks for the replys.

Strength and power while increasing size would be exactly what I want. What does starting strength refer to?

injured365

Sort out your groin!! Its its being an issue for quite a while and you have only being to the one physio, see a different one. Squats could cause havoc if theres something wrong with your groin

Colm_OReilly

MacStacked wrote: »

Thanks for the replys.

Strength and power while increasing size would be exactly what I want. What does starting strength refer to?

startingstrength.wikia.com/startingstrength shall help you out. Though I'd recommend the book as well, which you can directly at www.startingstrength.com