Balance in weight training

Skr4wny

Been doing weights for about 6 weeks now after shedding some pounds doing cardio. Can definitely notice a different already and have toned up a bit. Below is what I'm doing at present, although the weights are laughable just looking for some feedback on if the routine in general is well rounded. I'm not that up on weights in general, had to check on google to find the names for half of the machines!!!

I go the gym every second day and do the below.

Leg press 30.0kg 15x3
Leg extension 7.5kg 15x3
Shoulder press 10.0kg 15x3
Chest press 7.5kg 15x3
Pec fly machine 15.0kg 15x3
Another machines where I pull the things towards me, don't know what it's called. 15kg 15x3

Then on the other days at home I do the below.

Biceps curl 6.0kg 15x3
Triceps extentsion 2.5kg 15x3
Wrist curl 6.0kg 15x3

I Also do two sets of 25 situps every day.

Diet is quite good and also do about 40-60 minutes cardio every second day aswell.

Any tips of anything else I could be adding to the weight training to make it more rounded would be appreciated.

Thanks.

brianblaze

Replace Leg Press with Squats, throw in some Deadlifts, some Benching too.

Maybe ditch the sit ups for some skullcrushers. Don't really see the point in wrist curls TBH.

What are your stats at the moment?

Skr4wny

6'0" and 196lbs.

Not sure about bodyfat etc.

gonnaplayrugby

If I was you man I'd go for bench(or dumbell) press, military press(or dumbell shoulder press), deadlift, barbell rows, barbell curl(bicep curls are good too tho)

Ciaran500

Drop the reps to be doing about 15 in total, 5x3.

Pretty much what everyone is recommending is moving away from the machines and doing starting strength. Widely used and recommended program that always gets results.

gonnaplayrugby

madcows is also good. personally i think its better than SS.

Skr4wny

So most people recommend to stay away from the machines if possible?

I generally prefer them as the weights area is full of big hitters who seem to know what they're at, where as I don't!!! The machines seems to be used more by the mere mortals.

Also with something like deadlifts and squats I'd be afraid I'd throw my back out and it seems a lot harder to do on a leg press machine or any other machine for that matter.

gonnaplayrugby

i wuz like that too i swear and i wasted so much time. really you will feel great using free weights. i use free weights man and im no heavy hitter.

Ciaran500

Skr4wny wrote: »

So most people recommend to stay away from the machines if possible?

I generally prefer them as the weights area is full of big hitters who seem to know what they're at, where as I don't!!! The machines seems to be used more by the mere mortals.

Joined a gym a while ago and felt like that too when I started. Then I realised the people throwing looks are like that whether you look like you know what you're doing or not. Most people won't care what you look like or how you're doing it and are focusing on getting their work done.

Skr4wny wrote: »

Also with something like deadlifts and squats I'd be afraid I'd throw my back out and it seems a lot harder to do on a leg press machine or any other machine for that matter.

Take it slowly, get the technique down and progress up through the weight and you'll be fine.

J-Fit

To be honest, he's a beginner and I would encourage you stay away from back squats (I'm presuming back squats is what people are suggesting) for the moment until you have enough strength and confidence to get in there and do it. You're not a powerlfiter so you don't have to train like one. This advice is bandied around far too often. They are very effective but you don't just go in and start doing back squats. Try goblet squats and plate front squats to get accustomed to the movement. Only progress when you feel confident enough to do so.

Skr4wny

Cheers for that folks. Will try to start doing some free weights. I might start with some benching and stick with the leg press for the moment.

Skr4wny

J-Fit wrote: »

Try goblet squats and plate front squats to get accustomed to the movement. Only progress when you feel confident enough to do so.

Just googled the goblet squat, it looks more doable (sp?) than the normal squat. I might give it a go.

Thanks.

bubblyone

Skr4wny wrote: »

Just googled the goblet squat, it looks more doable (sp?) than the normal squat. I might give it a go.

Thanks.

That's a great plan. It will get you doing the movement properly and you'll also gain strength, core strength and confidence. Don't worry that other people know what they're doing and you don't. Half of them are working with terrible form anyway! Focus on your own stuff and tune them out. You'll find the free weights much more fun than the machines

cardio,shoot me

gonnaplayrugby wrote: »

madcows is also good. personally i think its better than SS.

you only did starting strength for like two weeks, how can you form a good opinion of something in that little time?

gonnaplayrugby

both are good i just prefer madcow. personal preference.

Skr4wny

Ok, so I've reduced the reps from 15 to 8 and upped the weight a good bit, in some cases I've been able to more than double it, so now doing the below.

Leg press 50kg 15x3
Leg extension 20kg 15x3
Shoulder press 20kg 15x3
Chest press 15kg 15x3
Pec fly machine 25kg 15x3
Another machines where I pull the things towards me, don't know what it's called. 30kg 15x3

I'm going to start phasing in compound lifts as part of moving to free weights. I'm going to try and add one every week. Any recommendations on which one to add first? Would it be best to start with the Goblin squat?

Cheers.