IS This a good workout ?
07-05-2006, 11:32 PM
#1
Racer
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IS This a good workout ?
Weightlifting 4 times a week for about an hour each time .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
07-06-2006, 11:30 AM
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Originally Posted by geminisdc
Weightlifting 4 times a week for about an hour each time .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
Also, there's more to cardio work than just running. Try some lower impact machines like stair steppers, elliptical trainers or stationary bicycles.
07-06-2006, 02:36 PM
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Originally Posted by geminisdc
Weightlifting 4 times a week for about an hour each time .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
I knew a guy like you in college, most uncoordinated motherfucker I've ever met, with legs that didn't match his upper body. Might as well have been a robot.
Anyway, I'm assuming all the dumbbells and barbells are for your chest workouts
Personally I think doing the same workout 4 times a week is a bad idea, but what you want, and at least you're working out instead of sitting around. Also, add more back exercises.... and if you can do 3 sets of 20 at 160 lbs, I recommend switching to real pull-ups, then moving to lat pulldowns when you get fatigued.
07-06-2006, 04:44 PM
#7
Senior Moderator
Don't do cardio? Oof...big nono IMO. And your workout needs to be more specific...4 sets of 12 rep for what muscle (what exercise)...?
And I think 12 reps for 4 sets is way overkill.
And I think 12 reps for 4 sets is way overkill.
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07-06-2006, 05:28 PM
#9
Senior Moderator
Originally Posted by kyotousa
^^^^
why's that overkill?
why's that overkill?
My recommendation: 12, 10, 8, 6...decreasing reps but increasing in weight.
07-06-2006, 05:34 PM
#10
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Originally Posted by Yumchah
I dunno, I think that's too many reps per set. For the first set, maybe 12. But, for the other three as well...? I dunno...never heard of it and from what I know, that's overworking the muscle.
My recommendation: 12, 10, 8, 6...decreasing reps but increasing in weight.
My recommendation: 12, 10, 8, 6...decreasing reps but increasing in weight.
at least that's what they told me in weight training ......
this guy just want shape...12 reps is hypertrophy (i think?) stage...
maybe he is only doing 70% of his max or something
Last edited by kyotousa; 07-06-2006 at 05:36 PM.
07-06-2006, 05:38 PM
#11
Senior Moderator
Originally Posted by kyotousa
you shouldn't decrease or increase the reps......
at least that's what they told me in weight training ......
this guy just want shape...12 reps is hypertrophy (i think?) stage...
maybe he is only doing 70% of his max or something
at least that's what they told me in weight training ......
this guy just want shape...12 reps is hypertrophy (i think?) stage...
maybe he is only doing 70% of his max or something
Well, I'm not going to say I'm a fitness expert. But, the 12, 10, 8, 6 format is what I've been doing the last while and it works pretty well for me. The first set at 12 is usually the warmup...By the time I am at 6, the weight is very heavy and something I really need to push to get to in order to achieve the 6th repetition.
But, let's see what the fitness gurus say (i.e. is300eater, r0dxx, et al.)...
07-06-2006, 05:57 PM
#12
Suzuka Master
Originally Posted by geminisdc
Weightlifting 4 times a week for about an hour each time .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
4 sets of 12 reps (50 lb dumbells )
4 sets of 12 (80 lb barbell)
4 sets of 12 reps (200 lb bench press)
3 sets of 12 dips (180 lb)
2 more sets of 10 (45 lb dumbell)
Close-Grip Front Lat Pulldown 3 reps of 20 (160lb)
I dont do cardio because I hate running .
07-06-2006, 11:45 PM
#13
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man, reminds me of the workouts a ton of people have to "sculpt" their bodies in college. I was playing soccer last few years, they have no athletic endurance. They got winded after 10 minutes of sprints... Get used to doing cardio, if you hate running, do other stuff or just run anyway. Its one hell of a way to really keep you in top shape.
07-07-2006, 02:29 PM
#14
Suzuka Master
Originally Posted by Yumchah
I dunno, I think that's too many reps per set. For the first set, maybe 12. But, for the other three as well...? I dunno...never heard of it and from what I know, that's overworking the muscle.
My recommendation: 12, 10, 8, 6...decreasing reps but increasing in weight.
My recommendation: 12, 10, 8, 6...decreasing reps but increasing in weight.
07-07-2006, 03:44 PM
#15
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Originally Posted by ABreece
A lot of the stuff i've read recently says that in general you're going to build the most strength with 5 sets of 5 reps. Now everyone's body is different so you might find that more or less volume works better for you individually.
five sets of 5 reps increases strength like no other. (worked for me anyways and my benching weights)
07-07-2006, 10:40 PM
#16
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I ve gained a lot of muscle in just two moths so I must be doing something right . I dont do any leg work because I play soccer and my legs are in pretty good shape .
07-07-2006, 11:08 PM
#18
Suzuka Master
Originally Posted by geminisdc
I ve gained a lot of muscle in just two moths so I must be doing something right . I dont do any leg work because I play soccer and my legs are in pretty good shape .
It just seems like a random assortment of exercises. It's great if you're seeing results, but I'm sure you'd see better results if you were to set up a more structured and varied workout. You should also give your muscles some rest time...it's working against you if you're doing that same workout four days in a row.
07-08-2006, 05:14 PM
#20
Suzuka Master
Originally Posted by geminisdc
I ve gained a lot of muscle in just two moths so I must be doing something right . I dont do any leg work because I play soccer and my legs are in pretty good shape .
Oh, you already lose because of that leg/soccer logic.
07-09-2006, 12:34 AM
#22
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Originally Posted by ABreece
Noob gains are easy. You won't see progress like that for much longer.
Oh, you already lose because of that leg/soccer logic.
Oh, you already lose because of that leg/soccer logic.
07-09-2006, 12:53 AM
#23
Suzuka Master
Originally Posted by geminisdc
I ve been gaining muscle for two months , your noob theory turned To be WRONG about a month ago .
07-09-2006, 09:51 PM
#24
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Originally Posted by CUNextTuesday
Were you looking for help or not? Bottom line - your workout sucks. I'm sure a bunch of people here can help you plan something out that will be much more beneficial. I don't claim to be any fitness experct, but I know a few things...your routine sucking being one of them.
07-10-2006, 01:44 PM
#26
Suzuka Master
Originally Posted by geminisdc
I ve been gaining muscle for two months , your noob theory turned To be WRONG about a month ago .
Last edited by ABreece; 07-10-2006 at 01:47 PM.
07-10-2006, 03:19 PM
#27
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I really don't understand the mentality of asking for help on the forum and not being able to take the advice/criticism.
If it's working for you then fine; I just don' t understand the point of asking for an opinion, and getting defensive when you don't like the opinions expressed.
If it's working for you then fine; I just don' t understand the point of asking for an opinion, and getting defensive when you don't like the opinions expressed.
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