I’ll post my work out routine first. It’s something that a friend told me that he did when he first started to lift weights. Any advice would be appreciated.
Day 1-Push (chest, tricep, front delt.)
Barbell bench press
Military press
Overhead tricep extension
I don’t know if there’s a name for the rep scheme and it’s pretty hard to describe so I’ll give an example:
My max barbell row is 125. So I start with about 105 and do about 8 reps with it. Then I use 115 and do 6 reps with it. Then 125 and do 4 reps with it. I’d do a few sets with it until I can’t anymore. Then I decease the weight to 115 and do as many reps with that, then 105 and do as many with that until my muscles fail.
Exercise availability isn’t too great for me as I don’t have access to a gym right now. All I have to work with is dumbells, a barbell, and a bench that inclines and also has a squat rack.
[quote]Phill wrote:
Exercises choices Look OK id swap day 1 and 2 putting more time between DLing and squatting
Phill[/quote]
Well, I’ve heard that your muscles only need about 48 hours rest so I don’t have a rest day. So if I were to swap day 1 and day 2 I would do DLs, then benching and such, then squats, then DLs the next day. So if I don’t put a rest day either way I’m going to have squats and DLs beside each other.
[quote]Phill wrote:
Id also look into getting a set rep scheme and plan of progression in place.
phill[/quote]
For my set/rep scheme I’m doing:
My max barbell row is 125. So I start with about 105 and do about 8 reps with it. Then I use 115 and do 6 reps with it. Then 125 and do 4 reps with it. I’d do a few sets with it until I can’t anymore. Then I decease the weight to 115 and do as many reps with that, then 105 and do as many with that until my muscles fail.
As for the “plan of progression”, can someone explain to me what that is?
If you are going to go to weight failure on your rep scheme, you are going to need at least 72 hours for recuperation.
You are 125 pounds? Why are you in such a hurry? You are setting yourself up for injury and failure. Oh yeah, aren’t you the guy that keeps pulling muscles in your back and had that strained wrist? Haven’t you learned anything?
For you, the best set/rep combo for now is a 3x8 for each exercise. Set one, use 70% of 8 rep max, set two 85%, set 3 100% of eight rep max. Add weight whenever you can.
[quote]undeadlift wrote:
I’d place deadlifts on leg day. I’d take out shrugs and replace it with cleans and pullups. I’d also add lunges on leg day.
You still need rest days because your CNS, kidneys and endocrine systems need a breather no matter how short it takes for your muscles to recover.
If 125 is your max BB row, you shouldn’t be able to do 4 reps with it.[/quote]
I placed them on back day because I mainly feel deadlifts on my lower back.
If I’m going to have a rest day I’ll switch day 1 and 2 and keep deadlifts on back day like Phil said.
I could probably row 130 or 135 a couple times but probably only once or twice. I’m actually like that for everything. I’ve only tried bench pressing 105 but I did it three times, but judging by how hard it was I don’t think that I could bench press 110 at all.
[quote]Arms Afire wrote:
If you are going to go to weight failure on your rep scheme, you are going to need at least 72 hours for recuperation.
You are 125 pounds? Why are you in such a hurry? You are setting yourself up for injury and failure. Oh yeah, aren’t you the guy that keeps pulling muscles in your back and had that strained wrist? Haven’t you learned anything?
For you, the best set/rep combo for now is a 3x8 for each exercise. Set one, use 70% of 8 rep max, set two 85%, set 3 100% of eight rep max. Add weight whenever you can.
Good Luck.[/quote]
What do you mean, “why are you in such a hurry?” Yeah, I pulled my traps three times which I guess is from shrugging and my wrist wasn’t from lifting weights.
[quote]undeadlift wrote:
Both squats and deadlifts are leg and lower back intensive, which is why it’s not a bad idea to do both on the same day.[/quote]
Yeah. I think I am going to put deadlift on the same day as squat because I have the most exercises on my back day anyways.
