right guys im getting really in to this training malarky and its taking over my life.i want to start doing a 3 day split on body parts with a few days of cardio a week also.my problem is i dont know where to start like.

monday chest/biceps
tuesday cardio
wednesday triceps/back
thursday rest
friday cardio
saturday legs/abs
sunday rest

my problem is for each of the above i dont know what excercises to be doing apart from the simple ones like bench press ect for my chest.wide grip pull down for the back.i could be doing with some new excerises for each part along with the ones i do just now on my full body workouts.could someone right out a plan and some rep amount they recommend.thanks guys.

 

Not go and train with coldo he's local and doing awesome?

Apart from that people need to know what your goals are i.e bulking or cutting regards reps

 

yeh mate i need to get in touch with coldo.i know hes out with an injury.his gym is a bit of a pain for me to get to but i could be doign with a few sessions for him to show me each exercise so i can do it in my own gym.im not wana bulk.just work with what i got and turn that in to muscle.im already 12st -7 and not wana put on more weight.im 5ft 11 and was 22.5% body fat one month ago and no down to 19.5%heres a pic from when i started.bit better now chest area but not much noticable as obviously i aint been at it long.

 

If you go for a 3 day split, personally for growth and strength, i'd focus your three workouts round the 3 main compound movements - Squats, Deadlifts and Benchpress.


This is a post i did for someone else on here a while ago, but it can go for you too;

Ideal 3 day split would be;
Chest/Bi's
Back/Tri's
Legs/Shoulders

Just focus around the 3 big lifts would be my main advice. All the other excercises should fit in around them. Start every workout with the heavy compound. If you like knowing how strong you are, chuck a 1 rep maximum lift in each session, this wont do any harm.


P.S. Once i'm back training in 3/4 weeks me, you and paul can get a session or two in, he needs it more than us though! haha!

Good to see your still sticking at it too.

 

the above looks spot on mate but i dont have a clue what a lot of them are.il go google each and see the technique.yeh mate im sticking to it.infact im obssesed now.just been to morrisons and spent another Ł50 on food for threw the week.its a dear game but worth it.

 

Aye its actually cheaper eating shite food! No doubt.

Youtube the names of the exercises, usually some good vids from pro's on there you can watch. They'll tell you about form and how to do it properly too.

 

cheers mate.thats the best advice ive had so far the above.just gota get in to the swing of these now.will spend the nite on youtube and write it all down till i remember whats what

 

heres a good site for exercises mate
you get vids if you click into them

http://www.bodybuilding.com/exercises/

 

spot on mate

 

just been to the gym and started with my bicep/chest today.what a feeling to feel the parts burn.i wasnt getting that really with the full body stuff.

 

You wouldnt as your lifting lighter weights to compensate working the rest of your body later on in session

Good luck with the new training sessions and im sure you will start to see much,much better results soon

 

Once you get into it, you can look at a completely new excersise and just know what it's for. Over the next few months it'll all come together. Took me a lil' longer as I'm a lil' slow, but you'll soon know them all.

Benni.

 

tricep/back today.this is gona soon poofy but im not gona be able to deadlift.i was warming up with 40k and my lower back had a twinge in it.ive always had it and god knows what it is but no way am i gona risk injury.squats is alright but its when im leaned over.managed these tho and had a good workout for doing them for first time.anything else for back that doesnt involve leaning over as i didnt even try the bent over bb rows either.
Close Grip Bench Press
Cable Pushdowns, Straight Bar
Overhead DB extension
widegrip pulldown (behind head)
Lat Pulldown
T Bar Row

 

oh and am i meant to use one of those belts on the lower back when doing it.that prob wouldnt have helped.

 

i dont deadlift either as i have the same problem,my back gets a twinge like its ready to pop,maybe it technique but i still dont feel its worth the risk.

i do flat bench skull crushers with the EZ bar for my tri's give that a bash.also dips are great for tri's
do pullups for your back aswell mate,once you can lift your own weight get a belt and start strappin weight on

 

ah didnt even think of pull ups.my tricep workout was spot on mate.really liked it.saw some people do skullcrushers.once i go up the gym with coldo il try a few deadlifts with him supervising but im not wanting to risk injury either.could be form but i doubt it.

 

With compound movements my advice is start with light weights (don't worry about what everyone else is lifting) and concentrate on your form. Even when you have mastered it only add a small amount of weight each week. By doing this you will help to prevent injury.

 

Good luck training deads with Coldo, his advice on the the Deads thread was that people bang on too much about form.

I have a weak lower back too but I have found deads have really helped. Mine twinges sometimes for no particular reason and it screws me up for days. Be careful with squats as these put undue strain on the lower back and if your form is a bit off on those it will screw your back, its how mine first went.

With regards to back exercises try wide grip pulldowns to chest, lat pull downs to neck (if you can), close grip pull downs. All variations on chin ups but on machines. If you can do dumbell rows. Once your back is bent over the effeort goes through your arm and upper back so if done properly you shouldn't feel anything in your lower back. If in a posh gym they may have a seated pull/row machine? Opposite to bench presses but you put your chest intot he machine and pull back. T-bars and bent over rows are good but will put stress on the lower back although you should lock your lower back in place when doing these.

There used to be a basic bit of equipment in my old gym that you laid on and basically done the revers of sit ups. No weight needed and it strenghtens the lower back. I have no idea what the movement is called though? Bent over back raises or something I would have thought. You can do this exercise off the end of a normal bench if you need.

 

This is the lower back thing I mentioned although the one we had made you lie parallel to the floor:

http://www.gymmachine.org/wp-content...extension1.jpg

You can lie face down on a bench, tuck your feet under and do the movement.

 

yeh the gym actually just got a seated pull machine in a few days ago.il have to give it a go.im defo gona give the deadlifts a by just now till i even try and train my lower back as today its really sore.top of my back is killing me also but im taking this as a good thing from the workout