Need a routine please
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Need a routine please - 3/12/2008 10:28:26 AM
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Ads
Posts: 30
Joined: 1/1/2008
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ok, I'm back in the beginners section! :P
I need a 3 day routine? I was thinking...
Monday On
Tuesday Off
Wednesday On
Thursday Off
Friday On
Weekend Light cardio on and off
I need a solid routine I can stick to though. My main goal is to build upper body mass, I thought it might be wise not to work on legs, and use my legs for cardio (as opposed to any of my upper body) to allow my upper body to heal. The main areas I want to target are Biceps, Chest, Shoulders, Abs. (I know every newbie says that...)
Also random noob question - Even if sad muscle is sore from working out, can you still work out on it at the next planned time? Or should you wait til the muscle has fully healed again??
Thankyou!
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RE: Need a routine please - 3/12/2008 6:45:37 PM
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gmoss07
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Joined: 3/12/2008
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I know you just want to put muscle on your biceps, chest, and shoulders, but it is probably best to work everything pretty evenly. go ahead and focus more on those parts, but it really will help to get what you want bigger if you work it all. for some people it is best to lift upper body every other day and same with lower body, but others need more time in between to rest and recover, so you really just have to see what works for you. you are going to be sore whaen you start lifting or lift something you haven't lifted in awhile. when you are just starting, it is best to just lift through it but if you've been lifting for awhile consistently, wait till the next day to lift. personally, i mix it up and lift upper body 1 day on 2 off and every once in awhile 1 day on 1 off. I used to always go 1 on 1 off, but i discovered that sometimes, a little extra rest helps, especially if you lift your entire upper body in 1 session. so i guess i would recommend that you go on this schedule:
Day 1-upper body
Day 2-lower body(just do squat, knee extension, and leg curl if you don't really care about lower)
Day 3-upper body
Day 4-lower again or rest
and if you start to decline or notice that you need more recovery time try cycling
Day 1-upper
Day 2-lower
Day 3-rest
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GJ
(in reply to Ads)
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RE: Need a routine please - 3/14/2008 2:55:13 PM
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Ads
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Thankyou gmoss, what specific exercises can i do for the upper body, i am a total noob to bb...
(in reply to gmoss07)
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RE: Need a routine please - 3/15/2008 8:00:05 AM
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jbode
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Joined: 3/15/2008
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Since your new to bb I suggest doing a few exercises for each body part. I am a PT so I do this stuff all the time.
I suggest multi-joint exercise that work more than 1 muscle group.
such as:
(3 sets 10 reps for now)
bench press - works primarily chest, secondary shoulders, triceps
row - works all upper back muscles
shoulder press - delts
bicep - standing curls
tricep - tricep extention
squat - quads, hamstrings
standing calf raises
core exercises
low back extention
lower abs - many exercises that invole lift legs
obliques - involves a twisting or side motion
upper abs - crunches
It's important to work on your core to increase strength in other areas.
like stated above whole body workout is better than just parts because you want everything to look proportional.
tricep and back should not be ignored, your triceps are bigger than your biceps so your arms will look much bigger working them. Working the back will make you appear much bigger, back muscles are big and you will gain muscle more quickly there.
give 2 days rest at least for that muscle group right now you need more time to recover regardless of being sore or not.
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RE: Need a routine please - 3/15/2008 1:53:48 PM
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Ads
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Is there such a thing as to much cardio?? Random noob question... thoughts/comments? :)
(in reply to jbode)
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