Bit of advice re Programme

irlirishkev

Hi,

I usually change my routine every 6 weeks or so. For the last while I've been trying to bulk up, but to no avail, despite increasing protein, and using supplements. I ended up getting slightly musclier, but a bid pudgy in places too.

So, this time I'm going back to basics, and doing 2 a day split routine, with a target of Toning and Defining. I think I've covered the basic areas (back, shoulders, arms, legs, chest. For each workout, I also run for 20-25mins, and do my stomach crunches aswell. I just need a second (third fourth!) opinion on the programme.

All excercises are 4 sets of 8 reps.
I've not included anything for my quads, as they're already quite strong (though tiny) and I'm thinking the running will keep them excercised.
Also, I used to include squats in my programme, but it's too difficult to get the rack to yourself these days..

Day 1
Bench Press (chest)
Tricep push down (triceps)
Seated Calf Raise (calves)
Upright Row (shoulders+back)
Pressup (triceps+chest)

Day 2
Dumbell Curls (biceps)
Lat Pull Down (back +lats)
Shoulder Press (shoulders)
Seated leg Curl (Hamstrings)

Any additions, changes or opinions are appreciated.

Thanks,

Kevin.

BrianD3

How come you are not doing any deadlifts? No rack needed for them and they're one of the best exercises you can do and there are several variations of them

Surely press ups are redundant when you're benching, so there's some replication in your day 1. Maybe replace the press ups with dips. I would also be looking to fit in some Bent over or Yates rows on one of the days.

If you are doing compound lifts and find that you're not bulking up at all it's likely that you simply aren't eating enough i.e. not getting enough calories. I think a lot of weight trainers forget this and concentrate too much on protein intake. Remember that a serving of whey protein is only around 80-150 calories (depends on the brand) which is about the same as 1 chocolate biscuit. Protein is important, but you'll never grow without sufficent calories

Prior Of Taize

Day 1 --> chest+triceps (with some ab work)

Day 2 --> back+biceps

Day 3 --> legs+abs

a three day split works better than 2 days of mixed exercises i find.

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do upright rows followed (directly) by shrugs. you will notice the mass increase.

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bench press with barbells and dumbells. use incline and decline benches if your gym has those. use inclines for fly's also.

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http://www.exrx.net/WeightExercises/OlympicLifts/HangSnatch.html

high pull snatch grips using a barbell uses your chest, shoulders, lower back and biceps and so is an economical (and effective) exercise. do is as shown in the video except start by deadlifting it to your waist then follow as shown. it does not have to go above your head. if you dont want to or cant lift it above your head then rest it on top of your chest for a splot second before letting it back down. if you can lift it over your head then maybe add to the difficulty by doing 5 or 6 shoulder presses with the barbell before letting it back down.

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use the chinup bar/machine to do leg raises which exercises your lower abs and provides you with a more effective workout than ab rollers. using your own upright bodyweight is also harder than lying flat or using machines.

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deadlifts are awesome. do them.

http://www.topendsports.com/fitness/tech-deadlift.htm

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tunaman

irlirishkev wrote:

with a target of Toning and Defining.

There is no such thing it is all down to bodyfat% and that is just a horrible workout no matter what your goal.

If you want to lose some fat you should be doing cardio and cleaning up your diet instead of doing little isolation exercises which won't get you anywhere.

You were trying to bulk up and now a few weeks later you want to lose weight.

Which is it? as you are just spinning your wheels in the mud.

Just trying to help.

irlirishkev

tunaman wrote:

There is no such thing it is all down to bodyfat% and that is just a horrible workout no matter what your goal.

If you want to lose some fat you should be doing cardio and cleaning up your diet instead of doing little isolation exercises which won't get you anywhere.

Hi,

My bodyfat is quite low, and I do at least 20mins of cardio each time I go to the gym , which is three times a week.

You were trying to bulk up and now a few weeks later you want to lose weight.

Not really that black and white. 'Bulk up' is probably not what I should have said, I was trying to 'buff' myself up. I've a small frame and therefore it's horribly difficult to put decent weight on. At this stage, I'm happy just to tone what I have.

as you are just spinning your wheels in the mud

Yep, you're probably right, so please, suggest something?

Thanks

K.