Results 1 to 7 of 7

Thread: New to the game

  1. #1
    Join Date
    Sep 2012
    Posts
    98

    New to the game

    Hey guys, very new to this and i'm currently 6 weeks into training. I don't know i massive deal about this so that's why i'm hear. Hoping to get some advice ect.

    I'm 22 in 2 months, Just weight myself then at 167lb (not dry) with 15.6% BF (gone up a bit since stopping kickboxing)

    Experience:
    I've done minor weights before but nothing to big, i was right into kickboxing so just alot of body weight stuff ect. I trained kickboxing for about 5 years from memory. If you need to know more just ask.

    Goals:
    My current goals are to put on some size and lean muscle and then i will cut which i'm pretty good with due to kickboxing.

    Injuries:
    Have not really got any, every so often my tendon in my left shoulder can pinch a little and swell but that's nothing to bad and i currently have a massive knot in my quad which i'm working on, almost gone.

    I've tried to group my workouts so i rest certain areas while the others get worked ect, not sure if this is wrong but i did my best. Also say i'm doing back and biceps if i should be doing 1 back exercise followed by a bicep exercise then another back exercise. Or if i should be going back back back, bicep bicep bicep type thing? Also just from habbit 4:30am i wake up and go for a run should i stop this? I guess its a mildly intense run, doing 3k ( 1.8 miles)? i'm Australian sorry. in about 10 min

    My current training program (Just a hack job i've done) is as follows:

    Day 1:
    Chest:
    -flat bench
    -Decline bench
    -Incline flyers

    tries:
    -Dips ( i try to stay as upright as possible i know this work alot of your lower chest)
    -lying tricep extension finished with close grip press once at fail.
    -(not sure if i should be doing more with this)?

    Shoulders (side and rear):
    - Reverse overhead dumbell laterials
    -lying side laterials
    -(do i need more)?

    Day 2
    Back: (tried to go lower back due to working rear shoulder muscles in the previous day)
    -Deadlifts
    -close grip chinups
    -Seated cable rows
    -Hyper exstentions

    Biceps:
    -barbell curl
    -3 part curl (dumbell)
    -Concentration curl

    Day 3:
    -LEGS bit of everything squats lunges calves ect

    Day 4:
    Chest:
    -Flat becnh
    -inclince bench
    -flat flyers

    Tricep
    -Dips
    -Cable pressdown
    -(again do i need more)?

    Shoulders (side and front):
    -Clean and press
    -Dumbell press (palms facing me at beginning of exercise twisting and bringing them to the top of movement) (friend showed me them felt good haha)
    -Do i need more?

    Day 5:
    Back:
    -T-bar row
    -Wide grip chin ups
    -Bent over barbell rows
    -one arm dumbbell row (always last exercise)

    Bicep:
    -Barbell curl
    -Preacher curl
    -incline seated dumbbell curl

    Day 6:
    -LEGS bit of everything squats lunges calves ect

    I can let you know weights i'm training with if needed also most exercises i'm training 4 sets at 15/12/10/8
    I've put on about 5lb since starting and my strength has improved. But i just want to get a proper workout plan or tweak this one if it seems alright or just get some feedback. So any help is welcome and very my appreciated i'm hear to listen and learn. If i need to scrap this can someone direct me in the right direction

    Thanks

  2. #2
    Join Date
    Apr 2011
    Location
    Southern Ontario
    Posts
    333
    Hello and welcome! Before I comment on your program, would you please add your projected set and rep count for each exercise? Your set count will help me guage the intensity of your training and see if you might be in danger of overtraining. Your rep count is also important, because it shows whether the emphasis of your training is on size, strength, definition, muscular endurance, etc.

  3. #3
    Join Date
    Apr 2012
    Location
    Great White North
    Posts
    1,064
    Welcome. Hope u stick around and learn. Good bunch of guys here.

  4. #4
    Join Date
    Sep 2012
    Posts
    98
    I was doing 4 sets at 12/10/8/4-6
    But i changed i'm currently training 4 sets at 15reps/12reps/10reps/8reps now.
    I've just been experimenting a little, but i thought it was time to get some advice and learn some stuff from people who would have alot more of an idea then i do.

    Hope this helps and thankyou!

  5. #5
    Join Date
    Apr 2011
    Location
    Southern Ontario
    Posts
    333
    Personally, I'm a fan of training each major muscle group once weekly. It works for me better than other training regimens I've tried in the past.

    Regardless, I think even people who do not train this way would see some problems with your split. What worries me is that you may be training some muscles too much, and others not enough. For example, your chest is getting a thorough twice-weekly drilling - perhaps too thorough. On that particular day, you are working so many muscles that your chest and tri's are probably being overworked while your shoulders are being given only a cursory glance. This is one of the reasons I like to work each body part once weekly - i can do up to 16 sets for major muscle groups like chest and back, but don't have to worry so much about overtraining because I am giving them a full week to recover. Overtraining is more a result of training too often, not training too hard on a given day (that said, workouts of more than 2 hours are probably not good for most people). So if you are training each muscle group twice-weekly, your workouts have to be compact. With your training plan, I am worried you might be overtraining.

    Some people train their muscle groups twice weekly, but often do shorter, more targeted workouts with fewer sets so they recover fast and are ready for the next session a few days later. Many people who train this way do an upper body / lower body split. But since I'm not really qualified to speak about this way of training I'll let others chime in and offer suggestions. There are many types of plans detailed in this forum. Just search the through posts and stickies to get a sampling of the different types of training. You will certainly find better programs if you want to work each muscle group 2X per week, and other programs if you decide to train another way. The thing is to read and see what the tried and tested splits are, try them out, find one that works for you, and stick with it. I know that for me this process took years, not days or weeks.

    I'll briefly explain why I prefer to train each muscle group once-a-week. Any training program has to carefully balance the need to thoroughly work each muscle group to exhaustion while avoiding overtraining. In my experience, training each muscle group once weekly allows a person to do a wide variety of exercises and a high number of sets to completely exhaust the muscles without worrying about overtraining, because your body has a full week to recover before that muscle is targeted again. So the worry about overtraining is gone, but you don't have to worry about undertraining either because each workout is meant to hit the muscle in multiple ways and exhaust it completely. Your muscles have just enough time to recover before you are tearing them up again the following week. This has worked better for me than twice-a-week training for my various muscle groups.

    Anyways, I'm not going to continue because all the information you need is already here. Perhaps others while chime in to give you their opinion, but I think you need to find a more compact, targeted split if you want to continue training each muscle twice weekly.

    Hope this helps.

  6. #6
    Join Date
    Sep 2012
    Posts
    98
    Thanks for taking the time to read what i posted and write what you think. I will take it on board and scour the forums some more and see what else i can pick up, i've learnt a bunch already so hoping to learn even more. But yes i do think i was over-training, is it possible to build a tolerance or do someone people re-act to it better?

    I ask this because while training kickboxing we would train up to 3 hours a night with very intense training. Or is it a completely different concept?

  7. #7
    Join Date
    Apr 2011
    Location
    Southern Ontario
    Posts
    333
    the type of training you do for kickboxing is different than weight lifting. While kickboxing training does engage muscles, it is more of an aerobic and muscular endurance-building workout. Lifting, on the other hand, is all about tearing your muscle fibers down and allowing them time to rebuild. When you lift heavy weights, your body needs time to repair. If it doesn't get that time, you can go catabolic and lose muscle mass and strength.

    So, yeah, it is a completely different concept. Kickboxing training works your muscles in a different way than weight training.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •