Hmmm im confused

[Juka865]

Alright guys I joined this gym. Its called pure focus i dont know if its a chain or not but i mean its a nice gym i see alot of jacked guys there who i once knew b4 who were either twigs or like chubby guys. Anyways Should i feel totally drained after a work out ? Go home and like really feel those muscles aching or being sore that day? Or tommorow if they are a little sore thats ok? N if i dont feel any sore ness then i must be doing something wrong? today i did biceps triceps and shoulders. Tommorow im going to do chest and back. The next day legs. I make legs there own day.
I started this week and i today i just did biceps triceps and shoulders. Im not sure if i did enuff on each muscle group I did 2 bi ceps the reg curls and hammer curls. then tris i did pull downs then i did these 2 shoulder excercies that worked out deltoids as well. So basically when i was doing them i felt the burn and i worked till fatigue. I did as much weight as i could do to finish the sets while in my last few reps making sure i felt the burn. But idk I did 3 sets of 12 reps on each excercise. Am I doing something wrong? Should i break excercises up ? So i can do more on each arm. Id say i spent 25 mins altogether lifting then i did 30 on a cardio machine. IDK i guessim doing something.

I made sure to have a shake after. 35 g of protein. N i just dont know i have a membership but want to make sure im doing the stuff correctly you can go to a gym all u want but if u dont utilize the machines right or dont have a good w/o plan then im thinking the shiny pass will do you no good.

Can any of you fine gentlemen or gals plz divise something good for me. I want to spend id say 3-4 days tops. Working bi's tri's shoulders chest back and legs. More on the chest tri's and bi's Back and legs i dont need a real extensive / intensive work out on. But my arms and shoulders / chest I really want to get them looking awesome. I dont wanna look like a body builder but get more of a boxier / wrestlin look i wanna become solid i have some body fat / a few pounds on me to convert into muscle stil and i mgetting a nice build just by loosing the weight so can any of u help me with a work out plan ? Thx.

[psyko1]

Originally posted by Juka865
I want to spend id say 3-4 days tops. Working bi's tri's shoulders chest back and legs. More on the chest tri's and bi's Back and legs i dont need a real extensive / intensive work out on. But my arms and shoulders / chest I really want to get them looking awesome. I dont wanna look like a body builder but get more of a boxier / wrestlin look i wanna become solid i have some body fat / a few pounds on me to convert into muscle stil and i mgetting a nice build just by loosing the weight so can any of u help me with a work out plan ? Thx.

back and legs are big muscle groups, imagine yourself with big bi's a big chest and a couple of chicken legs and narrow back. don't sound too good do it? and no you don't have to be all drained and sore, but only you can determine if you workout hard enough. there is a difference between muscle soreness and pain. remember that. why leave the gym asking yourself if you could've hit one more set, or added a few more pounds?

[trip]

Lee Haney, 7 time Olympian, says, "Stimulate, do not annihilate"

Sounds, like you did well.

If you've never lifted at all, any lifting will be a plus, so you should see weight increases on your lifts and gains for the next 3 months.

After that you will probably need to change things up a little.

Try and gage things by the ability to continuosly add a little weight each week or two.

Let's say, as an example, a person benches 100 lbs., if he trains and eats right, next month he should easily be pushing 125 lbs., month after 135-140 lbs.

Similiar results on all lifts.

Best bet is to be consistent in training, other folks at gym will SEE your dedication and then in 2-3 months you can ask a few guys for help. Most guys will help, they can do a much better job, cause they can SEE you in action.

Hoped That Helped
Good Luck

[decadecadeca]

I'd sit down and map out a program for myself if I were you. Start a training log and keep track of what you're doing. For a complete beginner I suggest a circuit type training routine. Do your weight training on M-W-F and your cardio on T-TH-S, take sunday off and don't do a damn thing, just rest. Pick two basic exercises per body part and stick with it, 3 sets 10-12 reps each. Concentrate on strict form and learn to FEEL the muscle you're working. Diet and rest is just as important as the time in the gym, if you don't allow your body to rest and rebuild then it's all for nothing.

Just an example, but something LIKE this your first month. You should be able get in and out in 30-45 mins each day on a split like this.......

Week One:

Monday:
Flat bench
Incline Bench DBs
Standing curls DBs
Standing Straight Bar Curls
Pushdowns Cables
Overhead Tricep Press DBs
DB shrugs
DB Flyes

Tuesday:
Cardio

Wednesday:
Leg Extensions
Squats
Standing calf press
Seated calf press
Leg curls


Thursday:
Cardio

Friday:
Flat bench
Incline Bench DBs
Standing curls DBs
Standing Straight Bar Curls
Pushdowns Cables
Overhead Tricep Press DBs
DB shrugs
DB Flyes

Saturday:
Cardio

Sunday:
Rest


Week Two:

Monday:
Leg Extensions
Squats
Standing calf press
Seated calf press
Leg curls

Tuesday:
Cardio

Wednesday:
Flat bench
Incline Bench DBs
Standing curls DBs
Standing Straight Bar Curls
Pushdowns Cables
Overhead Tricep Press DBs
DB shrugs
DB Flyes

Thursday:
Cardio

Friday:
Leg Extensions
Squats
Standing calf press
Seated calf press
Leg curls

Saturday:
Cardio

Sunday:
Rest

Week Three:
Repeat week one

Week Four:
Repeat week two

[Juka865]

is it necessary to switch up the weeks ? You cant stick to a main thing ? increasing the weight each week ? I want something routine that will give me results... I dont need much to be like woa shit this is sick. right now im nothing or thats how i feel. IDK about 2 excercises per muscle group. I did 6 on my chest today. I didnt do flat bench but i did the vert. chest press i dont like doing free weights be sides db's and the hammer strengths because i have no buddies to spot me and im a piece of shit and would feel embarrassed if i needed help with no one spotting me.

[Juka865]

Also is it ok to work on a muscle group every 48 hours or no ? I was reading in here to do once a week. I was thinking along the lines of this. Monday = chest and back and abs. Tuesday = Tri's and Shoulders Wednesday = Bi's and leg's and abs. I dont want to do alot on legs maybe 2 - 3 excercises. I count on the 20-30 mins post work out on the cardio to be my cardio for that day. And to start using them it would suck to not be able to do cardio because im too sore. Im going easy with legs. I try to do 4-5 excercises for each muscle group cept legs which will be 2 or 3. For Chest I do 6 because I can and for something like arms where you use all the time everyday I wouldnt want to risk making them very sore doing too many. But is this plan ok? Or should I change it. On my off days im going to be either just relaxing or doing a reservoir run or so i call it which is 15 miles biking the way i do it.

[decadecadeca]

The training split example above gives you 3 days before you hit the same bodypart, I don't think you need a week between at this stage. The alternating weeks is important because it balances upper and lower body time. 6 exercises for chest is overkill, especially if you are working other muscle groups that same day. And you bike 15 miles on OFF days? Uhm, that aint off brother, I'd cut that shit out altogether or at least way back. You're overtraining plain and simple. Stick to the basic building exercises, flat bench, squats etc....If you don't have a partner you can always start with the smith machines, but still do the basics. There are only so many exercises for chest you can do, and if you're doing cable crossovers at this point you're wasting time and energy.

Quote:
"something like arms where you use all the time everyday I wouldnt want to risk making them very sore doing too many"

You got the wrong mindset on this, sore is a good thing, pain lets ya know you busted your ass. After a big shoulder day I can't raise my hands over my head, washing my hair is a major undertakinig. Muscle grows because you stress it, tear it apart and the body says holy shit I need to be stronger next time to adapt, so the muscle grows to overcome.

For beginner's as much as anyone else, everything has to work together. Diet, training and rest. If one is lacking they all suffer.

[Juka865]

i head the philosophy of work till fatigue not till it hurts the whole no pain no gain thing is bs according to some ppl.W/e but in any case why is cable cross overs a waste of time thats where i feel it in my pecks the most. Yes i guess i will cut down the chest some but yea i dont think a week waiting is good id rather hit it up twice a week on a muscle with a few days in between of rest then just once. So maybe more like this. Monday = Chest back Abs. Tuesday tri's shoulders bicep's. Thursday Chest Back abs Friday Tri's shoulders bicep's. And sunday if im feeling it Ill do legs.
All workouts will be finished off with 25-30 of cardio. And I guess ill take your advice by cutting off the biking. N just using the cardio 25-30 on M T TH F. 4 days a week of 25 - 30 cardio a day sounds good enuff for me to still loose a few pounds with this healthy diet im on too. Thx Plz Post back if it sounds better then what i was doing THX

[decadecadeca]

Well, I guess everyone is different. Experiment and find what's best for you.

Cable crossovers are great for bringing out striations and definition. But you need to have the size and seperation before you worry about fine details. It's kinda like waxing your car before you even wash it.



Quote:
Monday = Chest back Abs. Tuesday tri's shoulders bicep's. Thursday Chest Back abs Friday Tri's shoulders bicep's. And sunday if im feeling it Ill do legs.

If you do chest and back on Mon. thats working your triceps,shoulders and biceps as secondary muscles. Then you do triceps,shoulders and biceps the very next day. No time to rest or rebuild, overtraining again. And legs deserve just as much attention as upper body. If you build solid muscle in your legs it will lend balance as well as contribute to raising your resting BMR.

You have the rest of your life to find what works best for you. But there are plenty of training splits on the site and the web. Best to start with a proven course then tailor it to fit you down the road.

[Juka865]

yea man ur right... I just did legs and i made them my work out. Wow i feel it. I did 5 excercises there soo much more but i dont wanna doo to much in one day. Im just doing Wed Thur n Fri Wed is chest and back Thur is legs and abs and Wed is bi tri and shoulders. Thats 1 week and im gonna do that for a month and see where it gets me. Is that decent enuff? I made a logg today of the wieghts reps etc. I didnt start a logg on my arms and chest days so i will record next week. Im going to make small goals and I think in time I will get a great gain!

[Shibby]

Originally posted by decadecadeca
You got the wrong mindset on this, sore is a good thing, pain lets ya know you busted your ass. After a big shoulder day I can't raise my hands over my head, washing my hair is a major undertakinig.

That is a perfect example of overtraing or underconditoned.