Stu @ M Developments

iTrader: (12)

My current routine has me at the gym 6 days a week but leaves a full week recovery for each bodypart.

I am training quite hard and am, in my opinion, very disciplined now for someone who trains alone.... so, my question is this:

Is it normal to be able to stack on weight almost EVERY week?

Example:
Last Wednesday was legs day, this was my routine, upped from week before:

Adductors:
60kg x10 2sets
70kg x10 3sets

Abductors
65kg x10 3sets
75kg x10 1set

Leg extension machine (up)
30kg x 10 2sets
50kg x10 4sets
55kg x10 2sets
60kg x10 to fail

Leg extension machine (down)
40kg x 10 2sets
60kg x10 1 set
70kg to fail

Calve press. On Horizontal leg press:
50kg x10 3sets
70kg x10 3sets
80kg x10 1sets

Leg press. Horizontal:
60kg x8 3sets
70kg x8 2sets
80kg x8 1set

Squats:
35kg x8 3sets




This week, i find all that easier and press on to this:

Adductors:
60kg x10 2sets
70kg x10 3sets
80kg x10 3sets

Abductors
65kg x10 3sets
75kg x10 2sets
85kg x10 1set

Leg extension machine (up)
30kg x 10 2sets
50kg x10 4sets
55kg x10 2sets
60kg x10 2sets

Leg extension machine (down)
40kg x 10 2sets
60kg x10 3sets
70kg to failure

Calve press. On Horizontal leg press:
50kg x10 3sets
70kg x10 3sets
80kg x10 2sets
90kg x10 2sets

Leg press. Horizontal:
60kg x8 3sets
70kg x8 3sets
80kg x8 3sets

Squats:
40kg x8 3sets

And im wondering if this is both normal, and safe to do?

Sorry for what may seem like a stupid question... im loving it but a little worried... lol

Kieron

Your in the honeymoon stage Stu. Up until recently your body was not used to doing any of these movements at all let alone getting better and stonger at them. For a while you will be able to see the increase growing like it is but you will get to a point when it will slow up. This will be the same for your body improvements too.

Enjoy it while you can.

As long as you are still controlling the movements and are capable of doing them it is perfectly safe. You are obviously doing something right as you are getting stronger.

Stu @ M Developments

iTrader: (12)

Thanks for the encouraging words, still loving it and cant wait for 6pm to come round so i can get back there.

sufsRS

top stuff good to see your doing so well and its all due to your dedication and commitment

DaveEscos

How often are you training Stu?

Ive got to be carefull.. ive been weight training evey day at lunch, then usuall doing 30 - 40 mins of cardio at 6pm each day aswell...

Im a bit worried about catabolism so im toning it down a touch

Stu @ M Developments

iTrader: (12)

DaveEscos

ok i'll let you off...


but only because you're lifting pussy weights

CossieRich

iTrader: (1)

What is catabolism?

Paul Eggleton

Anabolic = body in growth mode
Catabolic = body using muscle for fuel

Stu, ditto the honeymoon comment. Just go with the flow. Unfortunately thing will inevitably slow and I'll make a mental note to pull this post up in 6 months when you are complaining of slow gains It hits us all

However, if you are managing the full stack on the weights then you may have to get inventive (use a second pin to hold on a disc weight) OR find another gym with heavier weights!

And nice one on adding Squats, how is the back afterwards?

dexterc

Ditto

Stu @ M Developments

iTrader: (12)

Thanks Everyone

Squats have pleased me after reading lots and lots of mags, books, websites and listening to you kind chaps and realising how many muscle groups they hit for what is a relatively simple movement i just had to try it. Back certainly twinges, and its FAR harder than i thought it would be but i think it hurts more because of teh relatively crappy way i have to perform it..

Im taking a 20KG dumbell in each hand, and hoisting it up onto my shoulder, then squatting with these under my chin, so im getting a little pein hoisting em up, then a little extra when trying to get them down...lol

Nothing else i can do, the place has no squatrack or barbells

Stu @ M Developments

iTrader: (12)

Brilliant, had been wondering where i would go when i managed to max the weights as some are getting close now!!

Paul Eggleton

If you have dumbbells which can fit through the guides you can rest them on the top plate of the stack. Can only really get 15-20kg dumbbells on though usually whereas you can usually juggle a couple of 20kg discs on a tall stack.

Kieron

Definately! I go to what I would describe as a back street body building gym and even some stacks there are not enough for certain exercises. Our lat pull down machine always has extra plates on it as does the calf raise but bare in mind that some equipment is not designed to be overloaded like that.

DaveMCMkIII

Stu, how long have you beent training for?


Just this seems a very advanced routine an demanding, it could prove troublesome as well as less effective as other regimes

Stu @ M Developments

iTrader: (12)

Unsure to be honest, as a guess though id say early november last year pal. That routine is only my wednesday visit for legs, i could put my whole routine into another topic if your interested in commenting as i am always looking for pointers and advice

Paul Eggleton

I disagree, Stu is doing 7 exercises which for the entire Leg complex isn't too much IMO. I've seen people do more for just their biceps The amount of sets he's doing suggests that he could move to a more hardcore method(one or two warmup/groove finding sets then an all out single working set with forced reps and dropsets) as he's doing quite a few on each exercise. IMO this comes with experience and he may not be ready for it (purely because you are progressing well without it Stu ).

Also, aswell as get stronger and more toned Stu is also trying to loose weight. He doesn't want to take a 5 minute break between 2 or 3 heavy sets, he wants to keep his heart rate up.

Therefore I think what Stu is doing now is absolutely fine and he seems to be progressing well.

Paul.

DaveMCMkIII

I agree that you want plenty of exercises for the leg but several sets of leg extensions seems a bit extreme. I also see how your saying about maintaining a high HR and in respect to that id either do supersets or just sets of three with minimal recovery.

Thats just my opinion anyway, i was trying to say that as a beginner such a complex weight routine may not be as advantageous, especially once the body has made neuromuscular adaptions and further gains are through muscluar adaptions. Also theres the over looked issue of overtraining, however there are no black and white answers with fitness and exercise so i am by no means saying im right and your wrong

And good luck Stu!

Paul Eggleton

Hi Dave, we've covered overtraining a fair bit. I personally come from a heavy duty background so my training is now only 3 times a week as I reponde well to high rest periods, either that or I'm just lazy Because of this I try and re-iterate it often along with the whole diet, training, recuperation jigsaw that is weight training.

Stu @ M Developments

iTrader: (12)

Added weight and a few new routines into my arms and shoulders night tonight Paul.. well pleased, feel like fooking superman this last 2 weeks

Paul Eggleton

Quality It is amazing the buzz which you carry round when you ache a little bit and you are seeing results. Just be careful you don't develep 'imaginary lat syndrome' this is where you feel like a 20stone pro bodybuilder and walk around with you arms out because you feel you back is as wide as two barn doors

There was a cool musclehedz cartoon on this but I can't find it

Paul Eggleton

Just found this, fucking quality

http://www.abcbodybuilding.com/expan...t_syndrome.php

Stu @ M Developments

iTrader: (12)

RSreplica

Hi stu. at the end of the day to achieve results its how you lift not what you lift, im not saying it is but maybe you need to look at your technique, when training a muscle group i try not to do a total of more than 15 sets, which will be 4/5 exercises, usually consisting of 12/10/8 reps on each exercise.

chris

Stu @ M Developments

iTrader: (12)

Hi Chris,
Fully understand and agree with what your saying. I have the personal trainers there keep an eye on me for going wrong and they know im willing to pay them for advice where required and they seem to think im doing everything ok so far, although thats not to say there isnt plenty to learn from people more focused on resistance training than them.

Im not pushing with Ego, im pushing with myself, if i feel i can do thre sets of 10 im going heavier till i can only do 8 and i find, almost without fail, that every week i can do a little bit more. Surely, that suggests i am starting to gain muscle and what im doing is ok?

Bu sheer coincidence its leg day again when im writing this, so il paste in tonights workout, and again, ive improved over last wednesday...

Wednesday = Legs day:
Pedal Bike (warm-up)
10mins on level 6 at 90 - 100 rpm.

Adductors:
60kg x10 2sets
70kg x10 2sets
80kg x10 2sets
90kg x10 2sets


Abductors
65kg x10 2sets
75kg x10 2sets
85kg x10 2set

Leg extension machine (up)
40kg x8 2sets
55kg x8 2sets
60kg x8 2sets
65kg x8 2sets

Leg extension machine (down)
40kg x8 2sets
60kg x8 2sets
70kg x8 2sets

Calve press. On Horizontal leg press:
60kg x10 2sets
80kg x10 2sets
90kg x10 2sets
100kg x10 2sets

Leg press. Horizontal:
70kg x8 2sets
80kg x8 2sets
90kg x8 2sets
100kg x8 2sets
110kg x8 2sets

Squats:
40kg x8 3sets

Bare in mind that my sets are more extensive than most would like as im finishing last weeks routine and finding i can do yet more so im carrying on to failure. I never leave an excersize until ive failed at it.

Any tips or critiscism? All welcome as always, im here to learn

mackers

just wondering how long does your workout take you each night?

Stu @ M Developments

iTrader: (12)

Varies depending on what im doing.
With no interuptions the legs routine above takes me 45mins to an hour.

RSPTG

Bit of topic....but how are your shin splints now Stu? OK

Stu @ M Developments

iTrader: (12)

Hi Paul,
Coming on ok, doing as instructed and so far so good. Not walking as much as normal due to the dog being laid up with a snapped tendon But im sure progress is being made. Thanks for asking.

RSPTG

They will improve in time Stu......

and a speedy recovery to your dog

Stu @ M Developments

iTrader: (12)

Thanks Paul, i now do it twice a week as well, ive moved it over from my legs day to my CV day as its such a simple and easy exersize and i personally see it as an issue with my CV regime.

RSPTG

Yes it is an easy exercise as you say Stu, but very effective for this condition and shouldn't interfere with the programme you have worked out with Paul. All the best with that.

RSreplica

i always try to group musle groups so you can train a group more often.

Day 1, chest and triceps.
Day 2, Back and biceps.
Day 3, Legs and shoulders and forearms.
Day 4 Ab's and cardio.

All equaling 1.5 hours.


What i did notice from your weights lifted is that they vary a lot from what i do but in other ways.

Abductor, adductor and leg extensions are more than what the machines go up to in my gym, i get up to about 40kg.

But with the leg press i do about 200kg and i do free standing squats at about 110kg.

What gym do you go to?

chris

Stu @ M Developments

iTrader: (12)

Hi Chris, I do similar myself, in as much as i do:

Chest and Arms Monday

CV Tuesday

Legs Wednesday

CV Thursday

Shoulders and Back Friday

Swimming saturday.

Day off Sunday.

Having done no hard manual work for neigh on ten years i was very week when i began my training program back in December and i suspect that is why im gaining strength so fast now, as i used to have a similar routine 10years ago when i trained regularly with my Friend Scott Law the boxer. (Local boxing fans will have heard of him) I believe the muscle memory allows fast growth to near its previous state and at some point im going to hit a plateau where i start to find it hard to grow further, and then the real work will begin.

My squats will probably never be as good as yours as i have a very week lower back due to an injury years ago, but i will keep pressing on ant trying new things and push as far as i can safely.

I use Thornton and Poulton Sports center's. More CV than resistance training, thus we only have one dumbell rack full of fixed weight Dumbells ranging from 1 - 22.5KG. There are no barbells and no squatracks, so im a bit buggered from that point of view...

DaveMCMkIII

your grouping will be more effective if you group: biceps and triceps, chest and back.

Paul Eggleton

And legs and shoulders on the same day

I struggle to walk let alone train anything after a thigh workout

Whatever people suggest on here, do not chop and change each week. The whole concept of getting stonger and thus bigger relies on steady gains on the basic exercises. Chopping routines around can upset this, e.g. if you normally train shoulders first and then the following week you train them after chest, you will no where near be as strong on the shoulders, so how do you gauge improvement?.

I recommend sticking to a routine for at least 6-8 weeks before changing. If you are in a plateau, look at the other aspects of your training before chopping routines around (diet and recuperation)

Paul.

RSreplica

This was all set out by my personal trainer.

The idea behind it is that when you exercise your back your biceps are used to an extent and vice versa.

same with chest, when ever you do bench press, dumb bell press e.t.c you are using your triceps also.

It is hard doing legs with anything else at all though, but i only get to the gym every other day lately due to being self employed, so if i didnt do it like this it would take me 2 weeks to get through all the muscle groups.

chris.

Paul Eggleton

It is hard to juggle routines with all the other commitments. I don't think what you are currently doing is wrong, I personlly do not train back with anything other than a small bodypart (calves or maybe hams at a push because you can do stiff legged deadlifts for lower back and hams) because back is such a large complex muscle group.

Doing back and chest before bi's and tri's can be a good pre-exhausting method and it has been a while since I trained arms solely on their own (I think I will just for fun this week )

Paul.

DaveEscos

Im currently working

Day 1 - Thighs, calves - leg workout
Day 2 - Chest, arms, traps/lats at lunch-- then @ 6pm 40 mins cardio
Day 3 rest - maybe just some cardio and abs work for an hour
Day 4 - Legs again
Day 5 - Chest arms and traps/lats - cardio in evening
Sat-Rest
Sunday - hour cross training

then back to begining

DaveMCMkIII

i understand the leg thing because on 3 day workouts you cant dedicate a full workout to your legs, so there has to be some comprimise.

I see what your saying but the same applies imo greater to the groups i showed. The biceps and triceps are an antagonistic muscle group (grouped together and work appose to eachother) so this is the most logical grouping of any muscle groups and seems to be the kind of thing you p.t is on about. But as i always state, theres no standardized way to have a weight routine so im in no way saying your P.T has designed you a swrong routine