About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question Ok I hav been working on strength training for about two months now and I have devolped a routine could you help me refine it or make it better I have a basic bench with leg lift and barbell bar.
all exercises are done in pairs one heay then the next is lighter while the other body part is resting
all are at lest 5 reps max 10 or failure
incline bench
butterflys with hand weights while resting
repeat 3 cycles
kneal on bench with one leg and using hand weights drop weight and then pull up to chest level
right then left 3 cycles
squats with barbell on sholders
lift self on toes with barbell on shoulder while resting
3 cycles
bent over preacher curls right then left 3 cycles
arm curls with barbells right then left 3 cycles
hand weights used for sitting up military press at the same time
3 cycles
leg lifts and while lieing down on bech i do kickbacks with hand weights while resting
flat bench press and butterflys with option built into bench while resting < cant get as much range of motion pads rest on wristd and have to keep elbows bent
3 cycles
arm curls with leg extention < arm rows? > 3 cycles
i do hat every other day and try to run in between or ride my exercise bke but i spained my anle so i have been laying off the running for a few weeks
thats it any ideas or help would be great I want to gain mass as quikly as possible so I want as much bang for my buck as possible
Answer A better program is one where you work on just one or two muscle groups in a workout. If you were to workout 4 days in a week, it would look like this:
Day 1 - Chest & triceps
Day 2 - Back & biceps
Day 3 - Legs
Day 4 - Shoulders
Based on what you're already doing, I've put a number next to each exercise to say which day it would relate to. Ideally you want to do 3-4 exercises for each muscle group.
(1) incline bench
(1) butterflys with hand weights while resting
(2) kneal on bench with one leg and using hand weights drop weight and then pull up to chest level (this is called a dumbbell row)
(3) squats with barbell on sholders
(3) lift self on toes with barbell on shoulder while resting
(2) bent over preacher curls right then left 3 cycles
(2) arm curls with barbells right then left 3 cycles
(4) hand weights used for sitting up military press at the same time
(1) leg lifts and while lieing down on bech i do kickbacks with hand weights while resting
(1) flat bench press and butterflys with option built into bench while resting < cant get as much range of motion pads rest on wristd and have to keep elbows bent
(2) arm curls with leg extention < arm rows? > 3 cycles
