Brief overview (Criticism Welcome!!!)

F

FunActionLisa

0
Hello!

I've been trying to gain weight. This is what I am doing each day and am usually eating. I also will post pictures up in a couple days since I am brand new to this! Criticism is welcome!

I'll provide an overview of what I usually do for each muscle group. I may be missing some due to the fact that I never log my workouts! It's just natural to walk into the gym and know what day it is and what's the routine!

Abs, Biceps, Triceps.

Abs-->The machine-50lbs. 3reps 20 times each.
Then I go to 35lbs, 2 reps, 20 each. (Depending on how I feel or I stay at 50lbs)

25lb holding in hand one hand and leaning the other way. 5 reps 10times each.
-----------------------------------
Biceps: On a tilted ledge (Ie. No Cheating is possible!)
15lbs-5 reps, 10 times per rep.
-->This is becoming easy so next time I will do 15lbs and 20lbs.
--->Biceps Machine
35lbs each arm; 5 reps, 10 times
------------------------------------
Triceps: (Machine and Free)
Side motion-30lbs; 5 reps, 10tims.
10lbs over head one arm-5 reps, 10times.

-------------------------
BACK/Shoulder day! (my favorite)
Lats-Pull Downs (Machine)
75lbs--5 reps, 10times or more.
Lats-slight bend forward and lifting bar towards chest (Free weights)
30lbs- 5 reps, 10 times each.
Lats-Machine-One Arm-->80lbs; 5 reps, 10 times
Shoulder Press- 65lbs; 5 reps, 10 times each.
Shoulder/Arm Raises (Free Weights) (to the side)- 10lbs; 5 reps, 10 times each
Shoulder/Arm Raises (Free Weights) (in front)- 10lbs, 5 reps, 10 times each
--------------------------------
Chest:
Inclined Chest Press- 45 (bar) + 5's on each side= 55lbs; 5 reps, 10times
Machine- Chest(pushing away)-55lb, 5 rep, 10 times
"Fly Machine"-->40lbs; 5reps, 10times (May be more...haven't done this in a while)
---------------------------------
Legs:
Leg Press (Machine)--150lbs ( I used to be able to squat 175---my goal 200)
5 reps, 10 times.
Inclined Leg Press (Free Weights)-45lbs; 5 reps, 10times. + the weight of the machine. (Want to do 100)
*Quads Raises: 80lbs; 5 reps, 10times.
*Hamstrings- 30lbs; 5 reps, 10 times
*Calves- Free Weights-145lbs; 5 reps, 10 times
Machine sitting- 105; 5 reps, 10 times
-----------------------------------------

Depending on the day I'll increase weight usually the 2nd rep, and on the last rep I usually decrease the weight to a lower weight and then do as many as I can until the muscles can't go anymore.

I usually leave the gym where I my muscles feel like rubber! (Not always a good thing but majority of the time I workout that hard)

Any criticisms or any other exercises that I can do for each group? I want to keep switching them up. I do cardio too, so don't worry about that! Im just focussed on gaining weight. I have some unbeievable goals as a female but I know I will make them.

Thank you!
 
AAAANNNNDDDD
those goals are what?

tell us more

Sweat Daily
FF
 
Sorry! I was running out of time last night!

Well...I eventually want to do 25lb bicep curl with the bench/no cheating per arm.

Lats, I want to be able to do 100lbs which I'll be able to pretty soon I'm sure.

Leg Presses: Machine- 200lbs ( I used to be able to do 175...now I'm at 150)
Leg Incline and decline press (Free Weights)-100+

Abs are fine. Triceps...I want more definition/ not the full horse-shoe but somewhat.:p

My shoulders are fine, and my back is pretty much fine. Ill just increase as I go.

So pretty much bicep curl, triceps and leg press. Any thing specific?? Oh I also eat probably 3000+ Calories per day. My metabolism is rediculous and somehow no matter how much I eat I cannot gain weight or it is very slow....
 
Ok first of all, read this (http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html) sticky in the weight training forum as there is some great information there, you might find that your split isn't the best it could be... there's also plenty of awesome sample programs there as well you can check out.
The second thing, 3000 calories is actually not that much. I am a lightweight rower and as such cannot afford to gain weight (check out my journal for some lengthy discussion regarding weight and calories and the importance of calorie counting), and when I meet my diet plan I eat more than 3000 calories, closer to 3500 and I am not gaining weight, i've lost weight on occasion in fact...
Basicly, if you're not gaining weight then you need to increase your calorie count. http://training.fitness.com/nutrition/nutrition-101-a-32846.html
First figure out your BMR (Base Metabolic Rate) (link is to the sticky in the nutrition forum) then calculate your approximate calorie expenditure (there's a basic multiplier available in the same sticky) or if you want to get better results calculate your exact caloric expenditure. When you've done that you need to eat roughly 500 (or 20% of your required amount) calories more than that to gain weight.
Make sure you're getting all the correct macro's and from the right sources too.


Also I would highly recommend reading the links that Chillen posts frequently in threads started by new users, he is extremely knowledgeable and has 'been there done that' when it comes to transformations. He's this forums own living legend :) Definitely recommend giving them a read (heres an example http://training.fitness.com/weight-loss/man-boobs-36723.html#post337006)
Get all that right and you should be right.
Good luck!
 
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I'd suggest replacing at least some of the machine work with free weights. Squats (regular and split), Deadlifts, Push-ups, Pull-ups, Chin-ups, Presses, Cleans and Swings would be formidable additions to your repertoire.

Also, when you say 5 reps, 10 times, are you doing 10 sets of 5 reps, or 5 sets of 10?
 
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