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What do you think of my work out plan?

AmiguAmigu Registered User regular
edited December 2006 in Help / Advice Forum
Ok here's the deal. I want to build muscle. Especially core muscle.

I checked out some articles at T-Nation (the beginners ones) and decided I want to base my work out plan around compound, free weight exercises and I want to work my whole body in one week. I also think it'd be silly to try and do more than one big compound exercise per day because I doubt I'll beable to cope with it.
I'll be doing 3x12 reps for the compunds until I get the technique right and then I'll probably reduce the reps to 8-10.

As you can see I'm trying to keep the work out as straightforward and no bullshit as possible. I want to be in and out of the gym asap but when I'm there I want to sweat.

Ok here we go

Monday:


-Deadlift
-Chin ups
-Military Press

Tuesday: Off

Wednesday:


-Squats
-Sit ups (I'm holding five kilos across the chest and doing them on an angle)
-crunches
-Calf Raises

Thursday:
Off

Friday:


-Bench Press
-Dips
-Biceps curls

Saturday & Sunday: off


I'll stretch and do a ten minute warmup before each workout (either by biking to the gym or getting on a cardio machine) and 20 or 30 minute Cardio at the end (swapping around the cardio machines to keep it fun) because I want to get a bit ripped and because I'm pretty unfit and don't just want to become a tank.

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    VeritasVRVeritasVR Registered User regular
    edited December 2006
    Looks very similar to my own workout, so I'll give you the thumbs up. If you want, you can also add a dozen or so push ups and crunches an hour before bed every night (or just your off-nights). My friend did only that for a few months and he said it worked wonders.

    VeritasVR on
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    PirateJonPirateJon Registered User regular
    edited December 2006
    That's how it's done. Even if I could quibble with the numbers or sets, you know enough about the process that you could fix it yourself. And a personalized workout is better than whatever we could tell you over the internet.

    What I can give you is two valuable resources. The book "Starting strength". http://www.startingstrength.com/. So so worth it. It will help you perfect your form. the other (also recommended in that book) is to keep a detailed workout journal. This is a great resource to tuning your workouts.

    Congrats man. Lift big. :twisted:

    PirateJon on
    all perfectionists are mediocre in their own eyes
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    PirateJonPirateJon Registered User regular
    edited December 2006
    one more thing. Proper nutrition is the key to gains. basically fresh veggies and lean protein. The plan in that book is fine, and here are some other resources.

    My diet guidelines:
    http://www.johnberardi.com/articles/nutrition/7habits.htm

    A good intro article I personally found motivating a while back (what? :P ). http://www.sherdog.net/forums/showthread.php?t=402978

    PirateJon on
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    stixs4321stixs4321 Registered User regular
    edited December 2006
    Add in a few sets of rows to balance the bench pressing. I also reccomend a couple sets of lunges or step ups as single leg work is amazing for the body(balance, core, posture, postirier chain strength).

    I reccomend on your off days you do your direct core work. The kind of work that won't stimulate muscle growth(deadlifts, squats and other heavy lifts will build the core) but the kind that keep you injury free and stable like;
    Plank, side plank/side bridge, bridge, dead bugs.

    http://www.t-nation.com/readTopic.do?id=990092&pageNo=0

    stixs4321 on
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    AmiguAmigu Registered User regular
    edited December 2006
    Thanks to everybody who responded :)
    stixs4321 wrote:
    Add in a few sets of rows to balance the bench pressing. I also reccomend a couple sets of lunges or step ups as single leg work is amazing for the body(balance, core, posture, postirier chain strength).


    Do you think I could drop the biceps curls and do rows on that day instead or do I need them to balance out my dips (biceps/triceps)?
    If I can't drop them where should I put the rows?
    I tryed to structure my work out so that I have the most intense workout on monday and so that the hardest exercises come first in the day, so I don't fuck up because of fatigue.
    I reccomend on your off days you do your direct core work. The kind of work that won't stimulate muscle growth(deadlifts, squats and other heavy lifts will build the core) but the kind that keep you injury free and stable like;
    Plank, side plank/side bridge, bridge, dead bugs.

    http://www.t-nation.com/readTopic.do?id=990092&pageNo=0

    I don't really want to do any resistance training on my off days, so maybe I'll integrate one of those exercises into my ab training on wednesday. On my off days I'll do a yoga or pilatess class. The spin class sounds pretty cool too.

    Amigu on
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    leftrightleftright Registered User regular
    edited December 2006
    before you try spinning:

    http://www.t-nation.com/readTopic.do?id=1030354

    also, if you do pullups/chinups once you can do enough reps hold a dumbell between your legs, you don't have to do rows if you're doing pullups.

    leftright on
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    stixs4321stixs4321 Registered User regular
    edited December 2006
    leftright wrote:
    before you try spinning:

    http://www.t-nation.com/readTopic.do?id=1030354

    also, if you do pullups/chinups once you can do enough reps hold a dumbell between your legs, you don't have to do rows if you're doing pullups.
    Pull-ups/chin-ups are not the same as rows as they hit different muscles. Rows will help balance bench pressing by working the opposite muscle of it. Rowing will hit the middle/lower traps, rhomboids and other muscles versus chin-ups.

    I think you could drop curls for rows. Chin-ups should be offering the biceps some good resistance to keep things balanced. Simply add curls for 2 sets a workout if you feel you could benefit from them. It doesn't take much to do 2 sets or very long and you don't need to go all out on them.

    I'd reccomend you do the pilates on your off days as it's an amazing workout for the core and you'll feel amazing. Yoga is also great at helping you relax if your a stressful person and feeling looser. I found pilates imrpoved my flexibility more so aand made me feel better overall.

    stixs4321 on
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    JohnnyCacheJohnnyCache Starting Defense Place at the tableRegistered User regular
    edited December 2006
    I would switch your wed and fri so you aren't gimpy from deadlifts when you squat.

    That's just me, though, I think they're dissimilar enough you don't run a danger of overtraining them in the order you're doing it. I just hate having a really sore lower body.

    JohnnyCache on
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