Is this enough?

Richard_S

I basically just do a simple small 'workout' 3 times a week, doing it every second day. I do :

3x10 Hammer Curls - around 11.4kg
3x8 Front Arm Raises - Light weights
3x8 Side Arm Raises - Light weights


What can I do to improve this? Will it be any better to work 2 days in a row with the same routine?



Rich

Rb

What are your goals?

g'em

why on earth are you isolating your workout like that? is the rest of your physique so fab that it doesn't need any work?

If you start working only one part of an antagonistic muscles i.e. bicps and triceps, in your case its only triceps, you're seriously running the risk of damaging the opposing muscles (one strong side, one weak side, recipe for disaster)

Mr E

It sounds very light to me. You'll easily outgrow the light weights after a week or two (if you haven't already).

What equipment do you have?

Richard_S

If you start working only one part of an antagonistic muscles i.e. bicps and triceps, in your case its only triceps, you're seriously running the risk of damaging the opposing muscles (one strong side, one weak side, recipe for disaster)

I am working the biceps though?


Would the 2 day split workout on this page be more suitable? I.e. the push/pull? http://www.exrx.net/Lists/WorkoutMenu.html

g'em

sorry meant to say you're only doing biceps!!

what are you trying to achieve from your workout? then we can help with it. Are you trying to increase mass? Strengthen? Tone? Lose weight?

Richard_S

What am I trying to achieve? Good question,

Basically I'm 13 stone and around the 6ft mark, and I want to turn some of the fat into muscle really. My BMI is 24.7 and my body fat calculation brought up the following :

"Estimate #1 based on height and weight

Your "Ponderal Index" is 12.71 which gives an estimated body fat of 19.5% (35.5 pounds of fat)

Estimate #2 based on waist size and weight

Estimated body fat of 15.3% (27.8 pounds of fat) ."


I don't know whether these are important or not, but I thought I'd calculate them there and throw them in.

daveirl

This post has been deleted.

Richard_S

"You can lose fat and gain muscle"

That is what I should have said, yes:)

Rb

What's your diet like?And how much cardio do you do?

Richard_S

I only have time to run twice a week, and that's only about 3k on each run.

Trying to improve my diet i.e. removing chocolate and sweet stuff, replacing it with about 3 pieces of fruit a day. Eat a good bit of chicken, and trying to eat some more veg.


Here is my planned schedule, please feel free to let me know if I'm going wrong in some places!

A : Dumbbell Squat | Push Ups | Dumbbell Curl | Front Arm Raise | Shoulder Press | Triceps Extension |

B : Lateral Raise | Sit Ups | Dumbbell Curl | Upright Row |

Push ups are 3x20 while the rest are around 3x8/10, depending on the weight.

I'm planning to do 3 sessions a week : AxBxAxxBxAxBxx ...and so on. I need to add 1 or 2 things to the B session.


Looking foward to your help,

R

Transform

Nutrition - diet?

Those lifts will do nothing for you if you want to gain muscle. I'd focus on deadlifts, squat and bench press. Maybe some rows too.

Running is quite good for weight loss though.

Richard_S

So what will these lifts actually do (the ones I'm currently doing)?

They're compound lifts that will that get a lot of your muscles working simultaneously. They also work on some of the biggest muscles in your body. Excersing the bigger muscles will activate more hormones (iirc) increasing general muscle growth. If you want to work on specific body part i'd do them in addition to these lifts, as opposed to instead of them.

Also excellent lifts for building strength, especially core strength.

Richard_S

But how will the current exercises benefit me...the curls, squats etc. Surely they're some use?

Richard_S

Bump

Rb

TBH you'll get better help here if you give more information.

What are your goals?i.e what do you want to achieve by working out?
Do you have access to a gym or what equipment do you have access to?

Richard_S

My basic goal is just to build up a little muscle, not too over do it, but just to feel a slight difference. I only have access to dumbbells currently, but I presume that's sufficient for my goal?