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New work out

  • 15-03-2012 6:33pm
    #1
    Shanotheslayer
    Registered Users, Registered Users 2 Posts: 17,191 ✭✭✭✭


    Hi all, I'm looking to try a new work out for muscle gain.

    My current work out is :

    6minutes on treadmill warmup

    12reps on chest press
    12reps on chest incline
    12rep on free weight on each arm
    12reps shoulder press
    12reps triceps


    As you can see I'm doing 12 reps 1 set. I was told it's a good workout as you do 12 on the heaviest weight you can and if you complete it you go up and until you get 12reps you stay on that weight.

    Does anybody do anything similar or give advice on what I could change?

    Regards,

    Eoin.


Comments

  • #2
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    So you're doing chest and arms basically?

    Get a better workout. Google a beginner push/pull/legs workout or one of these starting strength/stronglifts/Bill Starr 5x5


  • #3
    Shanotheslayer
    Registered Users, Registered Users 2 Posts: 17,191 ✭✭✭✭Shanotheslayer


    Gummy Panda wrote: »
    So you're doing chest and arms basically?

    Get a better workout. Google a beginner push/pull/legs workout or one of these starting strength/stronglifts/Bill Starr 5x5

    Mostly chest and arms yep. I also do 20reps on squats for legs which I forgot to mention


  • #4
    MagicMirror
    Closed Accounts Posts: 25 ✭MagicMirror


    I presume you want legs too?

    1.Base your sessions around 3 main lifts:
    Deadlift
    Squat
    Bench

    5x5. Increase the weight every week.

    2.Add accessory work:
    Pull Ups
    Rows
    Dips
    Curls
    Lunges
    GHR'S
    Abzzz work
    ...and all the other fun stuff. Take your pick.

    3.Do some mobility/flexibility work so that you don't break yourself.

    That's as simple as it gets. Going by your OP you don't need specifics yet, but if you think you do then maybe someone else can discuss the ins and outs of the 20 million different 5x5 variations with you.


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