My routine - comments please

[HopkinFrog]

Hi guys.. I've only been here two minutes and I'm already trying to drain everyone of their knowledge .

I wasn't entirely sure which section to post this in.. as it covers a few bases.. but here goes.

I go to the gym 3 times a week and do the following:

On all exercises I increase the weight each set and do less reps (between 6-10).

Wednesday

Biceps/Back

4 sets lat pull down
3 sets hammer curls
3 sets concentration curls (preacher curls?.. i dont know the name.. the one where you place your arm pits into the angled rest)
3 sets weighted cable row

Friday

Chest/Triceps/Shoulders

3 sets flat bench press
3 sets incline bench press
3 sets tricep dips
4 sets military press


Sunday

Same as wednesday but with leg extensions (until I'm more comfortable with squats).

I would then do chest/triceps/shoulders on the Wednesday session.. to ensure sufficient recovery time.


On the weekday sessions I do 20 minutes HIIT after the weight training.

I'm currently taking protein supps and dextrose post workout, and having a good breakfast with a protein shake a good 1-2 hours before I get to the gym.

I was wondering if anyone has any suggestions or comments to help me improve my routine, it would be greatly appreciated.

One thing that did my head in today though.. was during my HIIT session I felt very sick.. (I was putting this down to the 40g of whey and 50g of dextrose I'd just had). Would taking my suppliments AFTER the HIIT decrease the efficiency? Or should I just take some time out to let it digest a little before I start my HIIT?

About me..

I'm 20 years old.. male, 5'7 150lbs.. and quite unfit (at the moment :P).

All comments would be greatly appreciated.. thanks in advance.. and sorry for being so cheeky! :O

[MartinM]

Draining knowledge is what forums are for!!

One quick thing about your routine, you need to train big muscle first. Concentration curls (which shouldnt be in ANY routine) shouldnt be before cable rows. Train your back and then tag a bicep exercise on the end if you have to.

Also, shoulders before triceps.

You NEED to train legs if you want people to take you seriously

[Ollie]

Right, first thing - why aren't you doing legs?

It looks as though you're basing it around a push/pull type routine. In order to find the right routine, you'll need to consider your training background and your goals.

However, you're missing the 2 most important exercises: deadlifts and squats. There's no excuse for failing to do either unless you're injured, and they are the KEY to making gains IMO.

As for the sickness problem, waiting until after your HIIT will help. If you're trying to burn fat, go for a lower intensity run post workout and then have your protein and carbs.

HTH a little

[HopkinFrog]

Thanks for the advice .

The problem I have with squats and deadlifts is not being confident enough to get the form right. Ie I dont know how to do them "properly".

Could you ellaborate on why concentration curls shouldn't be in a workout.. and maybe recommend a bicep exercise to stick on the end of my back workout?

All the help is massively appreciated!

Edit: I failed to mention I will be definately incorperating deadlifts and squats into my routine, as I am fully aware of their importance. It's just getting form right and the confidence to go in the gym and just get them done without wondering what I'm doing :P.

[Ollie]

I know what you mean mate, I felt the same. Get someone experienced to watch you and give you some pointers for the first few times. You'll pick up the technique in no time at all and see your strength increase massively. The first time you do deadlifts you'll feel muscles you didn't know you even had, and the DOMS from squats will show you how important they are

Concentration curls really aren't necessary. If you want to do an isolation exercise for the biceps (which is by no means necessary provided your workout is well structured), go for EZ bar curls or hammer curls (they will hit different peaks of the muscle).

[HopkinFrog]

Could anyone recommend any videos? Perhaps some YouTube links so I can observe some good form and range of motion squats/deadlifts?

That will be all.. I'll crawl back in my hole and stop being so cheeky now

[Ollie]

OK

This guy is as skinny as a rake, and it doesn't help that his legs are so long, but his form isn't bad. If I had one criticism I'd say he should bend his legs further. There's a great sticky posted by 43 at the top of the page on here http://www.youtube.com/watch?v=N35NQzcO2ds.
This guy has good squatting form - start light and make sure you drive through your heels, don't lean forward and you'll be fine http://www.youtube.com/watch?v=le3Sm...elated&search=

[HopkinFrog]

Thanks a lot guys.

I'll put your advice into action and see how things go.

[finlee]

i'm going through youtube and cant believe the form of most people

[Ollie]

It's shocking isn't it?!