Back to the GYM...advise please.

carbonkid

So yea im back to using the GYM after a long time away. Its mostly for building muscle for other sports/martial arts.

For the last month this has been my routine 3 days a week:

-lat pull down
-chest press machine (one where you pull your arms together)
-Bench Press
-Tricep Push downs
-Bicep dumbbell curls
-Upper leg curl machine
-Calf curl machine
-Leg Press

Im trying to cover all the muscle groups to begin with. Would anyone recommend a different routine?
How long till i split my days into different muscle groups and what groups?

Thanks for any advise

runawaybishop

Too much isolation not enough compounds I'd say. Do something like starting strength or stronglifts with your isolation work after that. You only need to move into a split when you cant recover enough after a full body session in 2 days.

Detest

Monday: squat.

Wednesday: bench

Friday: deadlift

Do a few assistance exercises throughout the workouts but the above should form the core of the workout.

Zombienosh

I'd recommend a stronglifts 5x5. Combine that with some bodyweight exercises and you're sorted.

Asher72

Personally for me I would go for 4/5 days training a week with a very strict no sugar, no carb, high protein diet.

Arms day 1 heaviest weight you can lift without injury 3 sets of 10 on each lift. (with added box squats and lunges just to get the heart pumping)

Chest and back day 2 same again as above.

Legs Day 3 with added tricep dips and box squats

Always always always do core on all days.

Day 4 Arms again.

Keep repeating the routine until you see some change then up the weight, reps and add in some trx type training to get a cut look.

It works I did it and lost tons of weight gained loads of lean muscle and never looked back!

carbonkid

Thanks...alot of great advise there. Some of it very new to me. I never used Dead-lifts before. This stronglifts 5x5 seems to be dead-lifts, or am i getting confused?

runawaybishop wrote: »

Too much isolation not enough compounds I'd say. Do something like starting strength or stronglifts with your isolation work after that. You only need to move into a split when you cant recover enough after a full body session in 2 days.

Ok this isolation and compound lifting is kinda interesting. I want to still do a one day non-split for now but trying more compound exercises. Sticking also to 10reps X3. This is my routine idea...let me know what you think:

-Lat Pull-Downs
-Overhead Shoulder Press
-Chest fly
-Bench Press
-Tricep Push downs
-Bicep dumbbell curls
-Dead-lifts
-Squats

I know theres probably still too many isolations in there...any recommended alternatives to the isolations would be great. All in all it seems like a more even, better workout routine than my original.

carbonkid

Hmmm...also seen these chest dips...look interesting. Would they make a better alternative to the chest fly?

Chest dips link

Zombienosh

the 5x5 strong lifts is
Squats, Benchpress, Rows, Deadlifts, Overhead Press. Broken up over 2 days so you have an A workout and a B.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/


I don't know what your specific goal is, but stronglifts is a really good foundation.
You should follow the stronglifts format and then add in Arms & Core work or anything your specifically interested in.

carbonkid

Ok Zombie im going to give this a go...whats worst that can happen. My new routine from tomorrow will be a 2-day split.

Day 1:
-Squat 5X5
-Bench Press 5X5
-Barbell Rows 5X5

-Bicep dumbbell curls
-Tricep Push downs

Day 2:
-Squat 5X5
-Overhead Press 5X5
-Deadlift 5X5

-Lat Pull-Downs
-Chest fly

I assume for the extras i do them 5X5 as well? Im not sure about the Day 2 extras though...what would i do for core? Any recommendations for the extras would be helpful...thanks.

Zombienosh

I do 5x5 on the stronglifts, the compounds. Anything I add in after i.e arms or abs, I superset and do higher reps.
You shouldn't have too much gas left in the tank after the main lifts, They're your priority.

For core I like to superset plank/push up variations with leg raises/hanging leg/knee raises.
You could do arms/core after each day, no real need for the lat pull downs or chest flys, as you doing your lats and chest on day 1.

RidleyRider

carbonkid wrote: »

Ok Zombie im going to give this a go...whats worst that can happen. My new routine from tomorrow will be a 2-day split.

Day 1:
-Squat 5X5
-Bench Press 5X5
-Barbell Rows 5X5

-Bicep dumbbell curls
-Tricep Push downs

Day 2:
-Squat 5X5
-Overhead Press 5X5
-Deadlift 5X5

-Lat Pull-Downs
-Chest fly

I assume for the extras i do them 5X5 as well? Im not sure about the Day 2 extras though...what would i do for core? Any recommendations for the extras would be helpful...thanks.

You'll be pretty beat after the compounds. Like Zombie said, try some high rep stuff for your 'assistance work'. Pushdowns, Lat raises, Close bench, DB presses etc.. You'll find hundreds if you look hard enough.

Snako

Any thing to be said for some neutral grip pull ups and dips on the bench instead of Bicep curls and tricep pull downs?

Definitely helped me improve considerably.

Mr.Fred

Well after reading through this with interest. (tired of going to the gym without a sense of direction.)

I started this 5x5 work out today. At first it feels a bit odd stopping at 5 but as you near the 5th set you get the idea behind it.

I did work out A today and threw in some core work and a bit on the preacher bench/tri pull downs.

For some cardio I went for a 500M swim and tbh I was fecked.

I'll stick with it for the 12weeks and see how it goes.

Thanks to those who recommended it I'd never heard of it before.

carbonkid

I just tried the 5x5 myself today. I did the Day 1 -
Day 1:
-Squat 5X5
-Bench Press 5X5
-Barbell Rows 5X5

-Bicep dumbbell curls
-Tricep Push downs

I can tell i messed my body up a little with the isolation heavy previous workout...Doing the compounds i feel some muscles have alot of catch up work to do. Doing 5reps was weird for me too. I just kept adding weight each rep in small amounts. My bench press went up in weight. I did the normal Tricep Push downs 10X3...but man could i do them.

Its strange, i dont feel like i worked out nearly as much...but i was proper sweating by the end. Im going to keep this up for next while and will update the thread. Will be great to hear how you get on as well Mr.Fred.

I think for Day 2 though i going to do my core after the 5x5 routine. From what Zombie mentioned i was thinking Plank, Hanging Leg Raises and finish on Bent-Knee Hip Raise. Whats recommendations for core?

runawaybishop

carbonkid wrote: »

I can tell i messed my body up a little with the isolation heavy previous workout...Doing the compounds i feel some muscles have alot of catch up work to do. Doing 5reps was weird for me too. I just kept adding weight each rep with small amounts.

It should be the same weight for 5x5 once you warm up, maybe you started with too light a weight? Remember its better to do a light weight correctly than a heavy weight badly.

carbonkid

runawaybishop wrote: »

It should be the same weight for 5x5 once you warm up, maybe you started with too light a weight? Remember its better to do a light weight correctly than a heavy weight badly.

Yea it was my first day doing this so i didnt want to go nuts on the weight. Wanted to get technique down as well as work out. Ill be starting on heavier weight for next time mind. Im sure my body will be used to this routine in 2/3 weeks. All in all it was a good start!