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shred_head · 11-10-2004, 07:03 PM

First, instead of working out your muscles twice a week just do them once. And you're also missing lower body exercises so you need to add those. So try something like:

Monday: chest, triceps, abs
Tuesday: swim
Wednesday: back, biceps
Thursday: swim
Friday: legs, and shoulders if you aren't doing them on another day
Saturday: swim
Sunday: rest

And try to get your workout time down to 1 hour per session, any longer and you're hurting your progress. This doesn't mean you need to rush through your workout but if you can't do it in an hour then perhaps you're doing too many exercises or wasting time in the gym when not exercising.

When doing a set don't just put the weight down after you've reached a predetermined number of reps, go until you can't lift the weight another rep. So if you're doing 10 reps for an exercise then just aim for 10 reps but if you can do more then most definitely do more, next time just add more weight and aim for doing 10 reps. If you're aiming for 10 reps but you can only push out 6 reps then that's fine, by next workout you should be able to come closer to 10 if not more. And if you have the access then definitely use a spotter in case you're going for that one more rep but just can't do it and need a spotter to get the weight off you. You'll never realize the benefit of having a spotter until you really need one.

You do need to make sure that you're getting in enough protein. I'd suggest getting between .6-.7 grams of protein per pound of bodyweight. So at your weight that'd be around 100 grams of protein per day. It sounds like a lot but a normal chicken breast has close to 40 grams of protein. And so if you pick the right foods you won't need any supplements.

If you're not making any gains then that is sign that something probably needs to change, but that does not mean adding another exercise to your routine. Just taking a short break from working out and then starting back could be all that's needed. So for you I would suggest taking a week or two off from lifting and then start this new routine.

11-10-2004, 07:03 PM	#2 (permalink)
shred_head Psycho Location: Atlanta, GA	First, instead of working out your muscles twice a week just do them once. And you're also missing lower body exercises so you need to add those. So try something like: Monday: chest, triceps, abs Tuesday: swim Wednesday: back, biceps Thursday: swim Friday: legs, and shoulders if you aren't doing them on another day Saturday: swim Sunday: rest And try to get your workout time down to 1 hour per session, any longer and you're hurting your progress. This doesn't mean you need to rush through your workout but if you can't do it in an hour then perhaps you're doing too many exercises or wasting time in the gym when not exercising. When doing a set don't just put the weight down after you've reached a predetermined number of reps, go until you can't lift the weight another rep. So if you're doing 10 reps for an exercise then just aim for 10 reps but if you can do more then most definitely do more, next time just add more weight and aim for doing 10 reps. If you're aiming for 10 reps but you can only push out 6 reps then that's fine, by next workout you should be able to come closer to 10 if not more. And if you have the access then definitely use a spotter in case you're going for that one more rep but just can't do it and need a spotter to get the weight off you. You'll never realize the benefit of having a spotter until you really need one. You do need to make sure that you're getting in enough protein. I'd suggest getting between .6-.7 grams of protein per pound of bodyweight. So at your weight that'd be around 100 grams of protein per day. It sounds like a lot but a normal chicken breast has close to 40 grams of protein. And so if you pick the right foods you won't need any supplements. If you're not making any gains then that is sign that something probably needs to change, but that does not mean adding another exercise to your routine. Just taking a short break from working out and then starting back could be all that's needed. So for you I would suggest taking a week or two off from lifting and then start this new routine. __________________ "Great spirits have always encountered violent opposition from mediocre minds" -- Albert Einstein "A clear indication of women's superiority over man is their refusal to play air guitar." --Frank Zappa