workout help

[sierraman]

So here is what I usually do start to end:

Bench: 4 sets

Biceps I go till failure

Triceps go to failure as well

Flys: 3-4 sets varying the position

Recently threw back in now that it is better so i do 3 sets of rows and 2 sets of lat pull downs

end with abs.

Any help would be great. I havent been able to gain much on my chest despite changing up the workout a bit any ideas?

[h4x0l2]

On your benching, if you do less reps with more weight you should see some improvement. Don't overwork yourself, you have to rest.

Be more specific on your training schedual, how does the whole week look for you?

[sierraman]

I usually do this workout M W F Sun

[h4x0l2]

It's just too much for you to handle, you are probably hurting your muscles more than helping them. Each time you work out you should focus on 2 different sets of muscles per session.

Day1: Legs
Day2: Chest
Day3: Back
Day4: Arms
Rest
Cardio
Restart the regiment again.

If you don't rest the muscles long enough, you can gain stregth, but not size. As a general rule, 2 days is a minimum. More days off is always better. Sleep, diet, and schedual. Check out the diet section, post a new thread stating your diet, and then we can help you get to where you need to be, for now, take the information given to you as world class advice.

[sierraman]

So maybe like chest and arms? Back and abs? I have had surgery on my knee twice so i stay away from legs cause it is just painful to do.

How long should a workout usually take focusing on one to two groups? Also how many and what exercises would be good?

I started in the diet area and got mine cleaned up real nice so i just need help on the workouts now.

[h4x0l2]

Originally Posted by sierraman

So maybe like chest and arms? Back and abs? I have had surgery on my knee twice so i stay away from legs cause it is just painful to do.

How long should a workout usually take focusing on one to two groups? Also how many and what exercises would be good?

I started in the diet area and got mine cleaned up real nice so i just need help on the workouts now.

If your knees hurt, I am going to reccommend doing "rows"...what you do is lay flat on your back, bring your knees up and use your arms to "row" while doing a sit up. after beginning, you should not drop your legs for the whole exercise, keep them off the floor when extending the legs outand your back laying down on the floor, repeat. It wont do much for your legs, more for the abs, but it probably wont hurt so bad and will at least do something for you. You can later add some weights to hold to your chest while doing this exercise. That should help you out with your legs somewhat so you can at least do something, you dont want to end up being really skinny on your legs and having a big upper body, it dosnt look proportionate and people notice.

No more than 45 minute sessions. You'll be overworking your muscles if you go over this amount of time.

The way you stated Chest/Arms Back/Abs is a great idea. Make sure that you push to the limit on what weight you can do without hurting yourself. You'll see an improvement in size in relativly short time.

So, I physically can curl 40lbs more than 8 times, so I try to do 12. It wouldn't make sense for me to try to curl 70 2 times, because I would probably hurt myself. See what I mean? Find the real limit you can do without over doing it, and then thats where you can start to build your size. If you work your arms one day at 40lbs at 3 sets of 5 reps where normally you would do 30lbs and do 6 sets of 10 reps, rest a week, then do it again the next week, you will gain more mass. Rest is a huge part of this.

[Prospect]

You would only need no more than an hour at the gym.

I do:
Monday: Biceps
Tuesday: Shoulders
Wednesday: Off
Thurdsay: Chest/Back
Friday: Biceps/Triceps
Saturday: Legs
Sunday: Off

And hit abs 3-4 times a week.

Not a permanent sched just something i'm doing now.

[sierraman]

can you train the abs more often like i have heard or every other day on that also?

[willy222]

yea u can, 48 hours is enough for recovery based on your diet

[sierraman]

could you do abs like two days in a row then rest a day? Or what is the recomendation on that i hear lots of things for abs.