Experienced weight lifters?

MDWilliams1857
MDWilliams1857 Posts: 315 Member
edited November 10 in Fitness and Exercise
I have been doing weight training for a couple months. Ive basically just been doing whatever, without following any real guide. I have decided to get more serious about lifting and I found a weight training website with various workouts. Im starting with the beginner program since I dont have any real experience in lifting. The program is as follows:

Bench press- 3 sets of 8
Squats - 3 sets of 8
seated dumbbell press - 3 sets of 10
bent over rows - 3 sets of 8
calf raises - 3 sets of 25
barbell curl - 3 sets of 12
tricep press - 3 sets of 12
crunches - 3 sets of 12

I did it today for the first time and its a really good workout. But my question is this: Should i be doing all 3 sets of bench pres, then all 3 sets of squats etc..? Or should I do 1 set of bench press, 1 set of squats etc... and then start over again at bench press, basically doing three rounds?

Any input is appreciated.

Replies

  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    It all depends on your goal. If your goal is fat loss, then do opposite movements back to back (bench press, then barbell row...basically "push & pull"). If your goal is strength and/or size, do one exercise at a time.

    My opinion is that you're doing too much in one workout. 21 sets (not including crunches) is a lot of work and I usually don't do more than 15 or so depending on the day. More is not always better. Just taking those excercises, I'd split it into 2 seperate days:

    Day 1:
    Bench
    Rows
    Bi Curls
    Tri Press

    Day 2:
    Squats (add 2 more sets)
    Seated Press
    Calf Raises
    Crunches
  • Danpellizzari
    Danpellizzari Posts: 130
    If you're looking at building mass stick with the program as is maximizing each set. The alternate way that you described or the push pull is good for circuit training especially if you minimize your breaks and maintain a good heart rate.
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    You don't have to do circuit training to lose fat. Fat loss will come if you're eating a moderate caloric deficit. The workout seems to be in a good rep range and you don't seem to be overdoing any one particular muscle group. Not sure about why so many reps with the calf raises though. Do you have a weighted calf raise machine (seated or standing) where you're working out? Oh the only other thing I think would be to add in pull-ups or a lat pulldown.
  • AntWrig
    AntWrig Posts: 2,273 Member
    I have been doing weight training for a couple months. Ive basically just been doing whatever, without following any real guide. I have decided to get more serious about lifting and I found a weight training website with various workouts. Im starting with the beginner program since I dont have any real experience in lifting. The program is as follows:

    Bench press- 3 sets of 8
    Squats - 3 sets of 8
    seated dumbbell press - 3 sets of 10
    bent over rows - 3 sets of 8
    calf raises - 3 sets of 25
    barbell curl - 3 sets of 12
    tricep press - 3 sets of 12
    crunches - 3 sets of 12

    I did it today for the first time and its a really good workout. But my question is this: Should i be doing all 3 sets of bench pres, then all 3 sets of squats etc..? Or should I do 1 set of bench press, 1 set of squats etc... and then start over again at bench press, basically doing three rounds?

    Any input is appreciated.
    Focus on the compounds, squats, deads, weighted chins, bench, over head press.Look up beyond brawn, starting strength, or strong lifts 5x5.
  • ask4itall
    ask4itall Posts: 37
    I would stick w/ the program you laid out in your post and do the (3) sets before moving on to the next exercise. The logic in doing that is giving your muscles for that particular exercise little time to rest. And speaking of which...take no more than a 30-second break between sets. High intensity is the key factor in building muscle.

    Also...I would add Dead-Lifts to your program too...they are a great compound lifting exercise for over-all muscle growth. WARNING: DO NOT ATTEMPT to do Dead-Lifts without proper instruction and technique...and I'm serious about that. Get someone who is qualified to show and work with you on technique.

    A great web site for you is: http://www.bodybuilding.com. Good luck and let me know if I can be of any assistance.


    Saludos...
  • laddyboy
    laddyboy Posts: 1,565 Member
    I like to focus on 2 muscle groups at the same time. Leg / Back
    Shoulders / Arm...Back / Biceps...
    This way I get a good pump in 2 muscles and I don't overtrain.
    I also don't take a lot of time between exercises so I keep my HR up.
  • MDWilliams1857
    MDWilliams1857 Posts: 315 Member
    You don't have to do circuit training to lose fat. Fat loss will come if you're eating a moderate caloric deficit. The workout seems to be in a good rep range and you don't seem to be overdoing any one particular muscle group. Not sure about why so many reps with the calf raises though. Do you have a weighted calf raise machine (seated or standing) where you're working out? Oh the only other thing I think would be to add in pull-ups or a lat pulldown.


    Not sure why so many calf raises either. Thats just what it says. I do them standing, holding a dumbbell and I do one leg at a time, then switch, thats one set. I work out in my garage, I dont have a lat pulldown machine and I cant do pull-ups (yet) as i am too fat.
  • MDWilliams1857
    MDWilliams1857 Posts: 315 Member
    I would stick w/ the program you laid out in your post and do the (3) sets before moving on to the next exercise. The logic in doing that is giving your muscles for that particular exercise little time to rest. And speaking of which...take no more than a 30-second break between sets. High intensity is the key factor in building muscle.

    Also...I would add Dead-Lifts to your program too...they are a great compound lifting exercise for over-all muscle growth. WARNING: DO NOT ATTEMPT to do Dead-Lifts without proper instruction and technique...and I'm serious about that. Get someone who is qualified to show and work with you on technique.

    A great web site for you is: http://www.bodybuilding.com. Good luck and let me know if I can be of any assistance.

    Yea, i would love to work in some deadlifts but I cant get the proper form down. I tried a few weeks ago and hurt my back. I didnt hurt it badly because as soon as I felt pain I dropped the weight. I was using light weight just trying to figure out the form so i know it wasnt an issue of trying to do too much so i figure it must a form issue. I go on bodybuilding.com a lot and read through the forum. There is a lot there to read.


    Saludos...
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    I have trouble with deadlifting as well, especially since I have previous back issues. Until I can afford a strength coach or pt that knows their stuff, i'm sticking with Romanian Deadlifts instead, which tend to not risk the back as much since it uses less weight and your depth is only as far down as you can while keeping good form.
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