Critique of programme

rahrah

Repost from a rambling thread where nobody picked up on it, so is it okay to repost?

"Sorry, I'm not sure if this is the right place but was wondering if people could off an opinion on this plan, and will it see results quickly? I'm a disciplined person who has been doing aerobic excercise regularly for yonks but decided to try to increase flexibility, core strength and build a little muscle.

Basically my weights are:

Low row 3 X 15 @ 40 KG
Chest Press 3 X 15 @ 30
Lat Pull down 3 X 15 @ 35 KG
Shoulder Press 3 X 15 @ 25 KG

Core excercise:

Side plank 2 & 3; front plank and press up hold for 40 seconds

I have plenty of flexibility stretches I'm happy with. I'm 6'1 and about 11.5 stone. I'm suppose I'm not lifting the heaviest weights but I'm not too embarrassed by this at all or intimidated in the gym so I'll keep at it till I can move on up. I've taken to doing my core stuff along with 15 press ups, 20 tricep dips and 20 bicep curls each morning and evening.

Any ideas or pointers? Am I on a good track? I have a pretty brilliant diet, plenty of fruit, veg and food with natural ingrediants."

jugger0

You dont have any legs no?

cmyk

rahrah wrote: »

I'm a disciplined person who has been doing aerobic excercise regularly for yonks but decided to try to increase flexibility, core strength and build a little muscle.

To increase your size, you'll have to take in more energy than you expend coupled with some form of strength training.

rahrah wrote: »

Basically my weights are:
Low row 3 X 15 @ 40 KG
Chest Press 3 X 15 @ 30
Lat Pull down 3 X 15 @ 35 KG
Shoulder Press 3 X 15 @ 25 KG
Core excercise:Side plank 2 & 3; front plank and press up hold for 40 seconds

Where did you get this plan from? There is a vague method to it.
As 'helpfully' pointed out above, it's lacking completely in leg movements.
What is 2&3 in relation to side plank?

rahrah wrote: »

I've taken to doing my core stuff along with 15 press ups, 20 tricep dips and 20 bicep curls each morning and evening.

Do you do two workouts per day? ie the weighted exercises in the gym and your core work/pressups etc at home or what way do you work that, and again how did you come about that?

rahrah wrote: »

Any ideas or pointers? Am I on a good track? I have a pretty brilliant diet, plenty of fruit, veg and food with natural ingrediants."

Get your programme sorted, people here will help with that...eat/drink until the scales move/adjust accordingly. Might help to determine an actual goal, be that in terms of weights lifted/aerobic targets/or bodyweight.

rahrah

cmyk wrote: »

To increase your size, you'll have to take in more energy than you expend coupled with some form of strength training.



Where did you get this plan from? There is a vague method to it.
As 'helpfully' pointed out above, it's lacking completely in leg movements.
What is 2&3 in relation to side plank?



Do you do two workouts per day? ie the weighted exercises in the gym and your core work/pressups etc at home or what way do you work that, and again how did you come about that?



Get your programme sorted, people here will help with that...eat/drink until the scales move/adjust accordingly. Might help to determine an actual goal, be that in terms of weights lifted/aerobic targets/or bodyweight.

Initially, I went in for advice on improving my back muscles to combat injury and was really interested in core body weight workouts as well as flexibility exercises. I do the pressups et all with my core stretches each morning and night this week, and do the core stuff in the gym too along with the weights.

The 2 sideplank is raised on the elbow/forearm, then 3 is with the palm. I suppose my goal is to improve my weight lifted, and bulk up my upper body a little. My legs are surprisingly strong and big for a person who does no weight training witrh them. Any bodyweight excercises I should look at?

I think my BMI is about 21 KG/M but thats using a crude online calculator. I probably could shift a bit of this too?

Mellor

rahrah wrote: »

I have a pretty brilliant diet, plenty of fruit, veg and food with natural ingrediants."

Your diet isn't brillant.
It'd probably way too low in protein.

rahrah wrote: »

I think my BMI is about 21 KG/M but thats using a crude online calculator. I probably could shift a bit of this too?

There is no such this as a crude BMI calculator. You put in you height and weight, and its one divided by the other squared. It's incredibably simple and means little.

you in the low end of the normal range. Which means your a bit on the skinny side.

If you want to get bigger, ie build muscle, you need to eat more and lift more. That's really it.

Squats, Bench press, overhead press, deadlifts, pull ups, bent over rows, and lots of protien and milk

LaHaine

Mellor wrote: »

Your diet isn't brillant.
If you want to get bigger, ie build muscle, you need to eat more and lift more. That's really it.

Squats, Bench press, overhead press, deadlifts, pull ups, bent over rows, and lots of protien and milk

And thats the key right there. Take the above advise and be consistant with your training and you will see results.