Fitness website exercises

T

Tomcat0526

0
are the exercises on the fitness web sites good for training?
ive made my workout routine around those exercises also should i be working out to the point of exhaustion on wheatever muscle i work? because im not. i think my routine is pretty light and i want mass.
i will post my routine up here in a bit.
 
Mon
Upper back - Dumbell Rows 3 x 8
Lower back - Superman 3 x 10
Abs - 10 x 20

Tues
Cardio
Traps - Shoulder Shrugs 3 x 8
Shoulders - Dumbbell Press 3 x 10
Triceps - Dumbbell Triceps extensions - 3 x 8
Quad/Buttock - Squats 3 x 10 (weighted)
Calves - Calve Raises 3 x 12 (weighted)

Wed
Chest - Push ups 3 x 12
Biceps - Dumbbell Bicep Curls 3 x 8
Abs - 10 x 20
Lower Back - Superman 3 x 10

Thur
Cardio
Upper back - Dumbbell Row 3 x 8
Triceps - Dumbbell Triceps extensions 3 x 8
Shoulder - Dumbbell Press 3 x 10

Fri
Quads
Buttock (same exercises as above same reps and sets)
Calves
Traps
Abs

Sat
Cardio
Abs
Lower back
Biceps

Sun
Off ;D
 
On a daily basis, you're not doing much to create a hormone/testosterone reaction.

In order to create a testosterone jump (which is a big part of putting on muscle mass) you need to stick with the basic exercises of bench presses/pushup variations, rows, pullups, shoulder presses, squats, deadlifts.

Tricep extensions and bicep curls just aren't going to do it (think of it this way. Look at the size of your bicep and then look at the size of your upper back. What do you think would cause a much higher testosterone release in order for the body to repair what you just "damaged" in the workout? A bicep curl, or a pullup?).

Focus on exercises where you have to move two joints rather than just one joint. If you do that, you'll see better gains and you won't have to workout as many days of the week as you have listed.

Michael
 
i am trying pullups and i can do declined pushups.. would that be enough?
i can do 1 pull up and about 7 negatives as far as pushups go 3 x 12 of 2 variations... what other variations are there?
 
ok so i redid my routine to include dumbbell deadlifts, pullups/negative pullups, and 3 different types of pushups... regular / wide grip / and with feet up.
would this be enough to create a hormone reaction?
 
Tomcat0526 said:
ok so i redid my routine to include dumbbell deadlifts, pullups/negative pullups, and 3 different types of pushups... regular / wide grip / and with feet up.
would this be enough to create a hormone reaction?
Click to expand...

it's not bad but you don't need that much variety in the pushups in the same workout. take 2 of them out.

add in more legs. lunges would work.

working the legs are big hormone release producers.
 
Last 2 days ive had bad nights and headaches the whole day. i think ive been overworking so i am gonna try to tone down my routine to 3 days only.... i dont like working out only 3 days a week because it unmotivates me and i get lazy... what do you think of this:

Mon:
Abs
Chest
Biceps

Wed:
Abs
Shoulder
Lower Body

Fri:
Abs
Lower/Upper back
Triceps


does that sound effective?
 
Have you considered changing to doing a full body workout 3 x a week with cardio in between?

I think it's easier to keep the intensity up this way, you are sure to work all the muscle groups (with a good regime) and also ensures you are getting enough rest by taking a day off in between workouts.

I'd recommend looking at Chad Waterberrys Harbinger Hypertrophy. Start with that, along with very good nutrition (read the stickies) and enough sleep and I think you will see gains.

He also has many suggestions in there for keeping things interesting, and as you are rotating your lifts it also stops your body from adapting too much. Just remember to keep upping the weight to keep the intensity in the workouts.

Goodluck!
 
Yeah you definitely want a full body workout. And like the guys have said, don't do too many variations of essentially the same exercise, get the big lifts bench, squats, deadlifts and get pull ups, rows, pressups, military press, incline in. Don't do em all every workout. Particlarly split deadlifts and squats.
 
You must log in or register to reply here.
Back
Top