Fulano
New Member
Hello everyone. This is my first post on this board.
1. What does a good workout routine look like?
I know this is a pretty broad question. Let me tell you what I've done in the past, and you can tell me how screwed up I am. In the past I have divided my workout into three days.
Day 1: Triceps, chest, delts
Day 2: Biceps, lats, traps
Day 3: Legs, abs, back
Most of the time, I just rotate these workouts: 1,2,3; 1,2,3; 1,2,3 At one point I felt that I was maybe getting better gains when I added a rest day 1,2,3,rest; 1,2,3,rest; 1,2,3,rest. But I wasn't sure, and emotionally I felt like a lazy ass on the days I didn't work out.
During one 3-month period I got AMAZING results on my triceps and chest when I did Day 1 two days in a row like this 1,1,2,3,rest; 1,1,2,3,rest. The strength gains were like I've never seen before. My bench press went up something like 90 lbs in three months, and my chest was HUGE.
So, does this seem like a generally sensible way to work out? Basically, what I'd like to know is this: If I'm going to maximize my time and get the greatest gains possible, how should I structure my cycle of workouts/rest?
2. What should a session in the gym look like?
Is it ok to have three days like I described above and alternate them? Should I combine them into just two days?
3. What should an exercise for a muscle group look like?
How many reps? How many sets? Should I do benchpress, fly, dips; benchpress, fly, dips; benchpress, fly, dips -- or, shoud I do all my sets of benchpress, then all my sets of fly, then all my sets of dips.
Typically, I do 4 sets of 10 reps for each exercise, and I do one exercise at a time and then move on to the next one.
4. What should a set look like?
Typically I try to keep the weight so that I can barely get the 10th rep out on the second set. I try to get failure around the 8th or 9th rep on the 3rd set, and I'll fail about halfway through the fourth set.
Is it helpful to have someone help you with reps after failure or to do negatives after failure?
1. What does a good workout routine look like?
I know this is a pretty broad question. Let me tell you what I've done in the past, and you can tell me how screwed up I am. In the past I have divided my workout into three days.
Day 1: Triceps, chest, delts
Day 2: Biceps, lats, traps
Day 3: Legs, abs, back
Most of the time, I just rotate these workouts: 1,2,3; 1,2,3; 1,2,3 At one point I felt that I was maybe getting better gains when I added a rest day 1,2,3,rest; 1,2,3,rest; 1,2,3,rest. But I wasn't sure, and emotionally I felt like a lazy ass on the days I didn't work out.
During one 3-month period I got AMAZING results on my triceps and chest when I did Day 1 two days in a row like this 1,1,2,3,rest; 1,1,2,3,rest. The strength gains were like I've never seen before. My bench press went up something like 90 lbs in three months, and my chest was HUGE.
So, does this seem like a generally sensible way to work out? Basically, what I'd like to know is this: If I'm going to maximize my time and get the greatest gains possible, how should I structure my cycle of workouts/rest?
2. What should a session in the gym look like?
Is it ok to have three days like I described above and alternate them? Should I combine them into just two days?
3. What should an exercise for a muscle group look like?
How many reps? How many sets? Should I do benchpress, fly, dips; benchpress, fly, dips; benchpress, fly, dips -- or, shoud I do all my sets of benchpress, then all my sets of fly, then all my sets of dips.
Typically, I do 4 sets of 10 reps for each exercise, and I do one exercise at a time and then move on to the next one.
4. What should a set look like?
Typically I try to keep the weight so that I can barely get the 10th rep out on the second set. I try to get failure around the 8th or 9th rep on the 3rd set, and I'll fail about halfway through the fourth set.
Is it helpful to have someone help you with reps after failure or to do negatives after failure?
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