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MyFitnessPal Community

Take a look at my new gym routine. Advice is appreciated!

jglhklhgl

I've been following a program for the past month in a half. It involves weights usually compound movements using light weight for high reps. I guess it's more endurance than muscle building. I really want to build more muscle but I feel what I have is all I'm going to get with my program. I've attached a routine and I would love some feedback. If there are better substitutions for some of the exercises please feel free to share. I'm at a healthy weight but I do have some extra fat around the tummy with some lose skin. I plan on doing these workouts three days out of the week with one active rest day and the other days of hiit cardio. Before my gym sessions I will do 10 minutes on a bike and after I will do 20 to 30 minutes of walking and jogging. Does this seem like a good plan? Or do I need some changes or modifications?

Replies

tomwasilj3w

For the most part, this routine seems more directed towards muscle growth then endurance or fat burning. I'm no expert, I just know what works for me. That being said I would stick with this routine for now, just switch up the order of the exercises per day to confuse the muscles. They get used to what you throw at the over time. With these amount of reps per set just make sure you're going to failure. Meaning by the time you hit say the 15th rep, you should barely be able to do it.

Other than the workout, make sure your eatting properly. Being in the proper calorie intake range for your goals in important but you should also be getting the proper amount of macro nutrients, especially protein when it comes to building and repairing muscle.

Best of luck to you

jglhklhgl

Thanks for the feedback!

Muscle_for_Fitness

Personally as a beginner, I think a full-body workout 3x a week would make more sense instead of working each bodypart once per week. Think more of a Stronglifts program.

rybo

Muscle_for_Fitness wrote: »

Personally as a beginner, I think a full-body workout 3x a week would make more sense instead of working each bodypart once per week. Think more of a Stronglifts program.

This. So much better to do full body 3x week.

Luna3386

tomwasilj3w wrote: »

Other than the workout, make sure your eatting properly. Being in the proper calorie intake range for your goals in important but you should also be getting the proper amount of macro nutrients, especially protein when it comes to building and repairing muscle.

Best of luck to you

Muscle_for_Fitness wrote: »

Personally as a beginner, I think a full-body workout 3x a week would make more sense instead of working each bodypart once per week. Think more of a Stronglifts program.

psuLemon

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Going to a 3x full body will be more ideal.

liftorgohome

I'd defintely up the sets to 5-8 sets.

bethany_rose8

The program is fairly "balanced" but missing glute work and there's Too many exercises. I would recommend something more along the lines of:

Lower Body:
A1: Heavy Goblet Squats 4x8
A2: Bodyweight Back Extensions 4x12
B1: High Step Ups or Low/Mod DB Step Ups 4x8 each leg
B2: Lying Leg Curls 4x12
C1: Seated Lever Calf Raises 4x12

Upper Body Push:
A1: DB Incline Press 4x8
A2: Assisted Bar Dips 4x8-10
B1: DB Upright Rows 4x8
B2: DB Lateral Raise 4x12
C1: Planks 2xAs Long As Possible

Upper Body Pull:
A1: Assisted Chin Up Machine (Underhand Grip) 4x8
A2: Seated Underhand Rows 4x12
B1: DB Pullovers 4x8
B2: Swiss Ball Crunches 4x12-15

bethany_rose8

tjkita wrote: »

I'd defintely up the sets to 5-8 sets.

More sets are good for heavy compound movements. Not for a Training split like this.

psuLemon

bethany_rose8 wrote: »

tjkita wrote: »

I'd defintely up the sets to 5-8 sets.

More sets are good for heavy compound movements. Not for a Training split like this.

And these training splits are terrible and highly inefficient for 99% of people. They lack frequency which will limit strength gains. At best, they are good for general exercise.

Muscle_for_Fitness

bethany_rose8 wrote: »

tjkita wrote: »

I'd defintely up the sets to 5-8 sets.

More sets are good for heavy compound movements. Not for a Training split like this.

Training splits are much more for advanced bodybuilders that are trying to build each body part individually (with help a lot of times). Compound movements are so much more effective for building an overall strong physique.

ndj1979

OP - that workout appear to be lacking in barbell squats, deadlifts, and barbell bench press and other compound movements, unless I am missing them?

I would suggest a good beginner full body program like strong lifts or all pro beginner...

Rammer123

ndj1979 wrote: »

OP - that workout appear to be lacking in barbell squats, deadlifts, and barbell bench press and other compound movements, unless I am missing them?

I would suggest a good beginner full body program like strong lifts or all pro beginner...

Oh yes, because without those three a program is incomplete.

ndj1979

RAD_Fitness wrote: »

ndj1979 wrote: »

OP - that workout appear to be lacking in barbell squats, deadlifts, and barbell bench press and other compound movements, unless I am missing them?

I would suggest a good beginner full body program like strong lifts or all pro beginner...

Oh yes, because without those three a program is incomplete.

glad we agree.

taylormoooon

rybo wrote: »

Muscle_for_Fitness wrote: »

Personally as a beginner, I think a full-body workout 3x a week would make more sense instead of working each bodypart once per week. Think more of a Stronglifts program.

This. So much better to do full body 3x week.

Agree. I've seen really great results with 5x5 stronglifts as a beginner and my workouts are short and effective.

jglhklhgl

Thanks guys!

joeybrid

Random rep #s ... just do everything for 15-20 reps and 3 sets, do bench, DL and squats for 8-10 reps 3 sets.

ninerbuff

Personally, I would design a plan that was full body and more compound than isolation lifts.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

jglhklhgl

You guys make a good point. I see the flaws in the routine now that y'all pointed them out. I'm going to find a full body workout to do 3-4 days out of the week. And keep it in 3 sets 8-12 reps range. Thanks for the feedback I really appreciate it! ☺️

psuLemon

jglhklhgl wrote: »

You guys make a good point. I see the flaws in the routine now that y'all pointed them out. I'm going to find a full body workout to do 3-4 days out of the week. And keep it in 3 sets 8-12 reps range. Thanks for the feedback I really appreciate it! ☺️

Look at the link I posted above. It has a lot of routines that are already proven effective.

jglhklhgl

psuLemon wrote: »

jglhklhgl wrote: »

You guys make a good point. I see the flaws in the routine now that y'all pointed them out. I'm going to find a full body workout to do 3-4 days out of the week. And keep it in 3 sets 8-12 reps range. Thanks for the feedback I really appreciate it! ☺️

Look at the link I posted above. It has a lot of routines that are already proven effective.

I like the M&S routine. Thanks!