Hey is this workout fyn?
Posted: 27 September 2011 02:50 PM   [ Ignore ]  
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Hi All,
I am Salil, 23 years old, passionate for muscle building and fitness (lyk u all)..gymming for 3-4 years (but was not consistent) until this tym…
Now I am gymming consistently for the past 13 months..I dont believe in supplements/powders/steroids…want to be 100% raw n natural ....I do eat chicken,eggs,red meat, beans, potatoes, milk etc…Now I have a pretty decent body..height 6 feet..weight 77kgs..goal to add another 3-5 kgs of muscle…and reduce fat % by 1-3%
Anoop, reading a lot about ur articles,I want your suggestions, tips on my workout and tell me which one is better based on ur knowledge n experience. Posting 2 workouts below. ‘Workout1’ I am following currently. ‘Workout 2’ is a modified version, (which i want to try).Let me know ur valuable suggestions.

Workout 1

Monday
One Arm Dumbbell Clean 3 x 10
Leg Press 3 x 15
Machine Bench Press 3 x 10
Weighed Situps 3 x 10-25
Pushups or Dips 3 x MAX

Wednesday
Rowing Machine 3 x 10
Goblet Squat 3 x 10
Seated Arnold Dumbbell Press 3 x 10
One Arm Dumbbell Side Bend 3 x 10
Curl Machine 3 x 10

Friday
One Arm Dumbbell Clean 3 x 10
Leg Press 3 x 15
Machine Bench Press 3 x 10
Weighed Situps 3 x 10-25
Pushups or Dips 3 x MAX

Notes:

Every other workout switch between bench press and Arnold press.
Every other workout switch between one arm cleans and rowing machine.

Workout 2: (Still not tried)

Monday
Rowing Machine 3 x 10
Goblet Squat 3 x 10
Machine Bench Press 3 x 10
Weighed Crunches 3 x 10-25
Pushups or Dips 3 x MAX

Wednesday
Seated Arnold Dumbbell Press 3 x 10
Goblet Squat 3 x 10
Tricep Pulley Extension 3 x 10
One Arm Dumbbell Side Bend 3 x 10
Incline Alternate Dumbbell curls 3 x 10
5-10 HIIT(Cardio)

Friday
Rowing Machine 3 x 10
Goblet Squat 3 x 10
Machine Bench Press 3 x 10
Weighed Crunches 3 x 10-25
Pushups or Dips 3 x MAX

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Posted: 28 September 2011 01:56 AM   [ Ignore ]   [ # 1 ]  
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Hi Salil,

Welcome to Exercise Biology!

1. If you are doing 3 times a week, you will have to cut back on one of those days. Maybe go lighter on the second day of the exercise.
2. Why cleans in the workout?
3. I like how you have cut back on the number of exercises.
4. I don’t see a big difference in the two workouts. Why do you think there is a difference?

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Posted: 29 September 2011 02:59 PM   [ Ignore ]   [ # 2 ]  
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anoopbal - 28 September 2011 01:56 AM

Hi Salil,

Welcome to Exercise Biology!

1. If you are doing 3 times a week, you will have to cut back on one of those days. Maybe go lighter on the second day of the exercise.
2. Why cleans in the workout?
3. I like how you have cut back on the number of exercises.
4. I don’t see a big difference in the two workouts. Why do you think there is a difference?


1. Why cut one more day? Isnt the 3day workout enough?
2. My workout is a mix of basic compound push & pull excercises with body weight and 1-2 olympic strength excersices ..trying to get a complete package for maximum benefits.
Any reason, why I shoudnt do cleans?
3. thanks. any further suggestions/improvements?
4. The Workout1 is a bit confusing to switch every week…between the 4 excercises, which i think, might confuse the body to adapt to the varying stress levels, each week.
Soo , the Workout2 is made simpler..and same is to be adopted every week.

Btw, Anoop can i know your workout routine if u r happy to share?

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Posted: 29 September 2011 03:43 PM   [ Ignore ]   [ # 3 ]  
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and what is your opinion on 1)fullbody workouts(frequent-2 to 3 times a day)  2)Split workouts on muscle building…considering parameters like hypertrophy, gylcogen depletion, Growth hormones, frequency, overtraining,...etc
I am saying so becaz for a full body generally 3-4 sets are carried out approx, twice per week per muscle part, as compared to 9-12 sets per week for splits once. So chances of depletion of glycogen to zero in splits PER SESSION must b more, isnt it??or am i wrong??

I want u to share all your tips n information on this.
-Salil

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Posted: 04 October 2011 02:36 PM   [ Ignore ]   [ # 4 ]  
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Anoop, can u pls share ur info on the above topics??

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Posted: 04 October 2011 11:27 PM   [ Ignore ]   [ # 5 ]  
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oops I missed your reply.

I am not sure what you are asking. I would do splits where you hit a muscle twice a week than 3 times per week. I am not sure if 3 times a week will make a big difference compared to twice a week splits.

Makes sense?

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Posted: 06 October 2011 09:27 AM   [ Ignore ]   [ # 6 ]  
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hi,
can u comment on the 4 questions i asked in the 2nd comment i made..
also my 3rd comment:

“considering parameters like hypertrophy, gylcogen depletion, Growth hormones, frequency, overtraining,...etc
I am saying so becaz for a full body generally 3-4 sets are carried out approx, twice per week per muscle part, as compared to 9-12 sets per week for splits once. So chances of depletion of glycogen to zero in splits PER SESSION must b more, isnt it??or am i wrong??”

ne explanation for this?

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Posted: 07 October 2011 03:17 AM   [ Ignore ]   [ # 7 ]  
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Yes and there is less chance of getting over trained. This could be due to glycogen depletion, too much CNS fatigue,  and so forth.

I am trying to say instead of doing 3 times a week, try twice a week splits. I am not saying to do it once a week splits. Does that make sense, Strong?

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Posted: 08 October 2011 08:36 AM   [ Ignore ]   [ # 8 ]  
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ok..thnks a lot!


Do u favor fullbody workouts or splits?

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Posted: 09 October 2011 02:23 PM   [ Ignore ]   [ # 9 ]  
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I use both. There is no reason to stick to one of them. Why can’t you try a full body for a few weeks and then try split for a few weeks?

It can be hard to go all out with a full body workout and to manage fatigue.

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Posted: 14 October 2011 02:26 PM   [ Ignore ]   [ # 10 ]  
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how frequently u change between te 2?

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