Home
Forums
New posts
What's new
New posts
Latest activity
Log in
Register
What's new
New posts
Menu
Log in
Register
Install the app
Install
Home
Forums
Living
Living general
kaotic's gym self assesment and progress thread
JavaScript is disabled. For a better experience, please enable JavaScript in your browser before proceeding.
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an
alternative browser
.
Reply to thread
Message
<blockquote data-quote="kavi" data-source="post: 1061326" data-attributes="member: 12315"><p>From my experience:</p><p></p><p>I agree way too much volume here. Focus on freeweight coumpound exercises, these are the bread and butter of putting on muscle. Also, I am not sure why you are only doing 6-8 reps, I think you should mix it up a bit more. For instance</p><p></p><p>Set 1: Higher Weight Lower reps</p><p>Set 4: Lower weight 15-20 reps Burnout.</p><p></p><p></p><p><strong>Monday (Legs, Chest, Shoulders, Tri)</strong></p><p></p><p>Squats</p><p>Leg Press</p><p></p><p>Barbell Chest Press (Why are you currently not doing barbells as they are the best chest exercise)</p><p>Barbell Incline Chest Press</p><p>Some amount of dumbell presses incline and flat if you want.</p><p></p><p>Barbell Shoulder press (Your shoulders should already be fatigued from the above, so it is better to work on them now)</p><p>Dumbell latereral shoulder raise (or another light shoulder exercise)</p><p></p><p>Two Tricep excercises (They should be worked already from the Chest and Shoulder exercises so shouldnt need to spend much more time on them)</p><p></p><p>Traps</p><p></p><p><strong></strong></p><p><strong>Tuesday (Back, Biceps)</strong></p><p></p><p>Deadlift</p><p></p><p>Pull ups</p><p>Bent over rows</p><p>Pull downs</p><p>Seated rows (mix up grips for these exercises, my experience says narrow grip takes priority)</p><p></p><p>Biceps (Should already be fatigued due to above)</p><p></p><p></p><p>Monday Pushing Exercises</p><p>Tuesday Pulling Exercises</p><p>Wednesday Rest</p><p>Thursday Pushing Exercises</p><p>Friday Pulling Exercises</p><p></p><p>You just have a two day split but it may be that 2x Squats and 2x Deadlifts are too much for one week, especially given that deadlifts also require use the leg muscles. What you can do is do each one just once a week and use the time for other (isolation) exercises (eg flys, traps, calves)</p><p></p><p>Other than that, you should definitely aim to hit each body part twice a week.</p><p></p><p></p><p>I think of exercises falling into the below grouping</p><p></p><p><strong>Group1 - Maximum Impact, Maximum weight.</strong> These exercises will affect your hormonal profile, they are highly taxing to the system, but will result in massive muscle, strength and temperament gains. They should be performed first in the workout because you do not want to be tired, and you will set yourself up to have a higher intensity work out. It is easy to overdo it with these however, so be wary of that.</p><p></p><p>Squats</p><p>Deadlifts</p><p></p><p></p><p><strong>Group 2 - Medium impact Exercises</strong></p><p></p><p>Bench Press (inc Incline and dumbell press)</p><p>Bent Over Rows (inc seated rows and single arm rows)</p><p>Leg Press (inc leg extension and curl)</p><p></p><p></p><p><strong>Group 3- Low intensity, low weight, mostly isolation exercise</strong>. Due to the nature of these exercises they have minimal impact on the body but can be used to take body parts to fatigue after compound exercises if they need the extra work. These are not very taxing on the body so you will normally have enough energy at the end of a workout to do a few.</p><p></p><p>Shoulder Press</p><p>Shoulder Raises</p><p>Bicep Curls</p><p>Tricep Extention</p><p>Calf work</p><p>Traps</p><p>Flys</p><p>etc</p><p></p><p></p><p>As you can see there are few Group1 exercises, more Group2 ones and even more Group3 ones. This is because we are going from highly compound exercises to less compound exercises and then to isolation work.</p><p></p><p>Your workouts should be focused on hitting group1 and group2 exercises with high intensity, as this is where most of your gains will come from. The reason you are spending so much time in the gym is because you are spending too much time on isolation exercises, and these are generally not very taxing. </p><p></p><p>Think about how much weight you can lift while doing deadlifts vs tricep curls.</p></blockquote><p></p>
[QUOTE="kavi, post: 1061326, member: 12315"] From my experience: I agree way too much volume here. Focus on freeweight coumpound exercises, these are the bread and butter of putting on muscle. Also, I am not sure why you are only doing 6-8 reps, I think you should mix it up a bit more. For instance Set 1: Higher Weight Lower reps Set 4: Lower weight 15-20 reps Burnout. [b]Monday (Legs, Chest, Shoulders, Tri)[/b] Squats Leg Press Barbell Chest Press (Why are you currently not doing barbells as they are the best chest exercise) Barbell Incline Chest Press Some amount of dumbell presses incline and flat if you want. Barbell Shoulder press (Your shoulders should already be fatigued from the above, so it is better to work on them now) Dumbell latereral shoulder raise (or another light shoulder exercise) Two Tricep excercises (They should be worked already from the Chest and Shoulder exercises so shouldnt need to spend much more time on them) Traps [b] Tuesday (Back, Biceps)[/b] Deadlift Pull ups Bent over rows Pull downs Seated rows (mix up grips for these exercises, my experience says narrow grip takes priority) Biceps (Should already be fatigued due to above) Monday Pushing Exercises Tuesday Pulling Exercises Wednesday Rest Thursday Pushing Exercises Friday Pulling Exercises You just have a two day split but it may be that 2x Squats and 2x Deadlifts are too much for one week, especially given that deadlifts also require use the leg muscles. What you can do is do each one just once a week and use the time for other (isolation) exercises (eg flys, traps, calves) Other than that, you should definitely aim to hit each body part twice a week. I think of exercises falling into the below grouping [b]Group1 - Maximum Impact, Maximum weight.[/b] These exercises will affect your hormonal profile, they are highly taxing to the system, but will result in massive muscle, strength and temperament gains. They should be performed first in the workout because you do not want to be tired, and you will set yourself up to have a higher intensity work out. It is easy to overdo it with these however, so be wary of that. Squats Deadlifts [b]Group 2 - Medium impact Exercises[/b] Bench Press (inc Incline and dumbell press) Bent Over Rows (inc seated rows and single arm rows) Leg Press (inc leg extension and curl) [b]Group 3- Low intensity, low weight, mostly isolation exercise[/b]. Due to the nature of these exercises they have minimal impact on the body but can be used to take body parts to fatigue after compound exercises if they need the extra work. These are not very taxing on the body so you will normally have enough energy at the end of a workout to do a few. Shoulder Press Shoulder Raises Bicep Curls Tricep Extention Calf work Traps Flys etc As you can see there are few Group1 exercises, more Group2 ones and even more Group3 ones. This is because we are going from highly compound exercises to less compound exercises and then to isolation work. Your workouts should be focused on hitting group1 and group2 exercises with high intensity, as this is where most of your gains will come from. The reason you are spending so much time in the gym is because you are spending too much time on isolation exercises, and these are generally not very taxing. Think about how much weight you can lift while doing deadlifts vs tricep curls. [/QUOTE]
Insert quotes…
Verification
Post reply
Home
Forums
Living
Living general
kaotic's gym self assesment and progress thread
Top
