which routine is better?

**TheGreatGatsby** · 08-09-2006 06:22 AM

constantly trying new things when in comes to my training and have been following threads and making changes most of which - well actually all - have been changes for the best. The main one of these is on my weights days I switch my morning routine around so I workout first and then ride to work all on an empty stomach - bar some water. And thats worked well I reckon.

Now though I'm thinking of changing my morning routine. Before I used to do 5 sets of 5x12reps pressups, weighted situps and weighted crunches - alternate. But now because I'm at home and have weights there I'm thinking I may change to bicep curls, dumbell presses/flies and crunches/situps.

So my question is - is the new routine better than the old? Will I benefit more from doing those weight sets above doing the pressups and stuff or are they much of a muchness? I'm feeling the weights may be better.

Gats

**TheGreatGatsby** · 08-09-2006 08:14 AM

Also as an aside with regards to exercising muscle groups. At the moment I am concentrating mainly on back, arms, chest and shoulders and work out 3-4 times a week. Would changing the exercises for each muscle group be beneficial rather than sticking with just one? So instead of doing dumbell presses three times a week would it be better to do presses one day, flies the next pullovers the next? DO they use different areas of the muscle or would one exercise be enough to hit the muscle everywhere?

I'm in need of some help working out a decent routine that hits the muscles well so if any one can help that'd be great. I only work out at home with dumbells and am currently doing Bicep curls for arms, Presses, flies and pullovers for chest, rows for back and presses for shoulders. What would be a good mix of these for morninng and evening routines - I can spend a bit longer on the evening ones. Currently doing 5 sets of 5x12 reps of the presses at the same weight and then for things like bi's and rows I do 5 sets of 5x12, 10, 8, 6 12, 12 reps increasing weight as the reps decrease. For abs i do 5 sets of 5x12reps weighted and the same for crunches.

Gats

**thebigragu** · 08-09-2006 10:01 AM

i'm not sure gats. i wouldn't even claim to be an expert of my own body let alone someone else's.

i've had excellent results from training something 3 times per week, but i think these results are purely short term and you won't get any size from doing this. pretty soon you're muscles will get used to this routine and you'll be hitting them 5-6 times a week to get any kind of result. thats when injuries come in.

but it depends what your goals are. if you want your shoulders to be toned but fairly skinny then 3-4 times per week is prolly good advice. but if you want them bigger give them at least 5 days rest in between workouts. personally i only perform standing military press using the squat machine and then do 3 sets with some dumbells; either front raise, lateral raise or bent-over lateral raise. i can't scratch my back for 3 days when i'm done so i figure that's enough.

**GALTONATOR** · 08-09-2006 04:45 PM

Whats the goals you have gats?

**TheGreatGatsby** · 08-09-2006 05:13 PM

to build good sized strong and well defined upper body muscle.

Gats

**pupkevicius** · 08-09-2006 05:31 PM

just keep working them muscles and forget the rest

**GALTONATOR** · 08-09-2006 06:25 PM

To build muscle your going to have to keep progressing buy lifting heavier and heavier. Eat well and lift well and you will grow. Choses a routine stick to it and add a little bit of weight every time you hit your rep range. I feel your holding yourself back buy not training lower body and not being in a commercial gym