Question on beginner training routine...

Dnia 2005-06-22 dismal909.TakeThisOut@hotmail.com napisa³(a):
>
> So far I have heard conflicting arguments when
> it comes to working out, and what how many days you work on what muscle
> group.

misc.fitness.weights is the best muscle group around. Spend all your
time there.

> The schedule I have figured out consists of 5 days and working a
> specific muscle group on that day. I
> have scheduled 3 of the days to be a "compound days". I have also
> heard that working a specific muscle 2 times during that week (with a 2
> day break), can get better results faster.

It works for me. 7 days rest seems to be to much. Muscles decondition
too much and get sore after you train them again.

> Giving the muscle a bit
> less time to rest.
>
> I am just starting out in this area and my initial thinking is that
> taking longer breaks can be better then
> working the same muscle more then once a week.

You might be right, but it doesn't work like that for me.

On the other hand, having some extra rest after prolonged period of
training often helps most of a time. For a while, at least. Nothing
works for ever and this is the main reason people change their routines.

> Also dedicating
> your energy more on that one muscle per day get bigger results.

Sure, but getting bigger muscle soreness or bigger injuries might not be
this kind of result most trainees want.

> I am a beginner so I have quite a bit of devolpment to work through
> before I get where I want to be
>
> Am I on the right track?

Yes. You train, you think and you ask questions. Keep at it and you
will succeed.

Some general comments before I'll go into details - 12-15 rep range is
fine for an absolute beginner, but later switch into 6-10, adding an
extra set if you want. 5 day split is probably too much. I, e.g.,
train with three day split of push/pull/legs&arms for some 5 to 7 days a
week.

> Thanks,
>
> -Phil
>
> Here is the schedule that I have so far:
>
> *****Monday*****
>
> 20 Min Cardio

Move your cardio to the end of a workout.

> Incline bench press (machine)
> 12-15 - 2 sets
>
> One Arm Dumbbell Rows
> 12-15 R
> 12-15 L
> (Repeat)
>
> Machine Fly
> 12-15 - 2 sets

Dump it or replace with free weights flat bench press. Or, even better,
parallel dips.

> Lat Machine Pull Downs
> 12 - 15 Front
> 12 - 15 Back

Work yourself into real pullups. Training bodyweight negatives works
faster than increasing resistance on lat machine.

> Pullover (machine)
> 12-15 - 2 sets
>
>
> *****Tuesday*****
>
> 20 Min Cardio
>
> Military Press (machine)
> 12-15 - 3 sets
>
> Dumbbell Shrugs
> 12-15 - 3 Sets
>
> One Arm Cross Cable Laterals
> 12-15 R
> 12-15 L
> (Repeat)

Replace it with bent over cable flies.

> *****Wednesday*****
>
> 20 Min Cardio
>
> Leg Extensions
> 17-20 - 3 Sets

Useless.

> Leg Curls
> 17-20 - 3 Sets

Useless.

> Leg Press
> 17-20 - 3 Sets

Way too many reps. Stick with 8-12 if you like higher reps for legs.

Do some step-ups, lounges, stiff leg deadlifts, power cleans, split
squats, dumbbell squats or something similar if regular squats are no
option.

> *****Thursday*****
>
> 20 Min Cardio
>
> Preacher Bench Curls
> 12-15 - 2 Sets

Replace it with standing curls.

> Triceps Cable Pressdowns
> 12-15 - 2 Sets
>
> Concentration Curls
> 12-15 - 2 Sets

Dump it.

> Lying Dumbbell Extensions
> 12-15 - 2 Sets

I'd dump it. This or triceps pressdowns.

> Dumbbell One-Arm Wrist Curls
> 12-15 - 2 Sets
>
> *****Saturday*****
>
> 30 Min Cardio
>
> Seated Calf Raises
> 12-15 - 3 Sets
>
> Reverse Calf Raised
> 12-15 - 3 Sets
>
> Crunches
> (Till Failure)

Either dump it or add some weight.

> Cable Crunches
> 12-15 - 3 Sets

I'd do just this.

Good luck.
--
Andrzej Rosa 1127R
 >> Stay informed about: Question on beginner training routine... 

Phil,
I forgot to mention that I would not generally recommend working out
only one time a week. I currently work out about three times a week
with a chest/tricep and back/legs split (I changed to this split last
week).

James
 >> Stay informed about: Question on beginner training routine...