Training Advise Needed

richierichballs

I am 6"2 14stone and 22years of age.

I am looking to get back into Training and basically tone up for the summer.
I have been hitting the gym the last few months on and off but have not been very dedicated, Since I've now been let go I know have more time to work out.

I started back this week and I am just wondering could a few people help me.

1. Which is better High rep low weight or Low reps High weight e.g. Benching 60kg's (5 sets of 6 reps) to Benching 40kg's (6 sets of 10 reps)?

I am training Five days a week, I do a different body part each day.

Monday: Chest and Arms
Benching: 60kg (5 sets of 6 reps) 50kg (2 sets of 8 reps)
Incline Free weights 20kg Dumbells (5 sets of 10 reps)
Recline Free weights 17.5kg Dumbells (5 sets of 8 reps)
Dumbells flye 10kg (5 sets of 8reps)
Machine Chest Flye Pectorials 35kg (5 sets of 16 reps)

Tuesday: Shoulders and Arms
Arnold Press 17.5kg Dumbells (6 sets of 10reps)
Bar upright row 25kg (5 sets of 10reps)
Shrugs 20kg Weight's (5 sets of 8)
Rowing Machine (Max Resistance 1500m) Usually takes 7-8min's

Wednesday: Core

Thursday: Leg's

Friday: Chest and Arms again
(workout as above)

Saturday (rarely): Shoulders and Arms again
(workout as above)

My diet:
I am on a low carb diet, I eat a lot of protein e.g. Chicken, Beef, Lamb etc

Breakfast: Fruit salad
Gym
After Gym: Protein Shake
Lunch: Steak or Chicken with side Salad (peppers, lettuce, tomato and cucumber) with some cheese
Dinner: Steak or Chicken with side Salad (peppers, lettuce, tomato and cucumber) with some cheese and a protein shake
Supper: I would eat some fruit and maybe a little bit of chicken cooked earlier and a protein shake.

Supplements:
I am taking Protein 2-3 times a day and am also taking 1000mg Creatine a day. Which is made up of 4 tabs after workout and 4 before bed.
It is OLIMP 1250.

Anything I am doing wrong here? Or am I good to go?
All advise and tips welcome good or bad.

Thanks.

EileenG

I'll refrain from jokes about T-shirt muscles, but you have way way too much arms and chest work. Give chest one day a week and leave it at that. Same with arms, though many people like to work back and biceps together, and chest and triceps.

In fact, when do you do back? I really hope you have some heavy deads and rows in there.

For max results, lift heavy. Ideally, aim for three sets of eight reps at 80% of 1rm on the big compound lifts.

With that amount of steak and chicken, you don't need to take all that extra protein. One small whey shake (1 scoop) directly after lifting is plenty. Eat real food the rest of the time. And a lot more vegetables. Either supersize your salads, or start cooking broccoli and spinach and chard and kale and cauliflower and green beans etc.

I would take some of that creatine in the morning before your workout, and the rest in your PWO shake.

Doug Cartel

EileenG wrote: »

I really hope you have some heavy deads and rows in there.

And squats. They're the bees' knees.