I have been working on going through the motions of working out and trying to get a feel for how much I can lift for the last few months. I’ve got a good idea now and have been getting a lot of compliments lately on my progress. Just to throw this in there: I eat really clean.
I feel I am ready to make a workout routine and stick with it. Quick background: 24 years old, ~210, 6’0", last year in college, and work as a server on weekends.
Now, I realize I will switch the days up sometimes(do the listed Friday workouts on Mondays some weeks). Also, I’ve looked over Big Boy Basics and other workouts. They look great, but I don’t seem to stick with them. BUT when I’m doing it myself, I progress more. I’m definitely open to constructive criticism. Please let me know what I need to do to adjust this.
The reason I am doing Chin-ups on running days is because I don’t have anything to do them on. I have my own free weight set I use. On running days, I can run to the University I attend and use their track and Chin-up equipment.
I’d switch your Monday and Wednesday workouts, that way you get 2 and 3 days rest between squatting and deadlifting rather than 1 and 4. Other than that, it’s not bad…if you’ll stick with it.
You should really get a premade routine off of this site in order to make sure your workouts are balanced and have all the set/rep methods switched up for you.
If you ignore my advice, don’t ignore this: Abs are muscles just like your chest, legs, etc, and need to repair themselves too.
[quote]msd0060 wrote:
You should really get a premade routine off of this site in order to make sure your workouts are balanced and have all the set/rep methods switched up for you.
If you ignore my advice, don’t ignore this: Abs are muscles just like your chest, legs, etc, and need to repair themselves too.[/quote]
Thanks for the input, everyone. Do you have any workouts on here to suggest? I can only workout on Monday, Wednesday, and Friday. Although, I appreciate your help, vague statements like what you said about abs do not help anyone. How often should I train them?
Zephead- I cannot do pullups on Wednesday. Also, I don’t know what a hang power snatch or ghr is.
Abs should be trained like any other muscle with challenging resistance and adequate rest. Otherwise all you are doing is a warmup with no overload and no growth. Weighted decline situps work well as do hanging leg raises. Be sure to raise your legs above parallel. That’s where the abs become engaged.
GHR = Glute Ham raise. It’s a great hamstring exercise if you have the right equipment. Do a Google search.
If you can’t do pull ups at the same time as the rest of your workout, just know that your lats and biceps will be sore the day after and your other pulls will suffer. If you do them the day after you deadlift or work biceps or back, your pull upps will suffer.