I need some input on my weightlifting routine. I alternate between these two workouts. with one day of rest.?

Question

day1: heavy bench, overhead extension(tricep), mil press. day 2: rest. Day3: Light bench, Concentration curls, Squats, Bent over rows. Day4: Rest. Go to Day 1.

I have been doing this for eight weeks. I ussually take each set to failure. About 7 sets of 10. First two are warm up sets. I have added weight progressively. Anyone have anysuggestions for a different routine.
I sometimes do cardio on rest days. About once a week.

Answer 1

There's a good book, Body For Life, that breaks everything down pretty easily. He says what you want to do is Upper Body, Rest, Lower Body, rest, Upper Body, rest, Lower Body, rest, etc... He says that what you're doing to you muscles is actually ripping the fiber and it needs the few days of rest to regenerate so you don't just keep damaging it because when your muscle heals itself is where the actual growth takes place, not the ripping of the fibers.

He also suggests peaking, you start off with about a 6(say if you max weight is 100 bench, then your 6 would be about 50 or 60 pounds, whichever you can start off with and finish the whole successive set) and you push it 12 times, then you go to a 7 and do that 10, 8 for 8, 9 for 6, 10 for 4, and then go back to 6 for 12 again to finish off the set. Then you move on to another muscle and do it all over again. You should rest about a minute between each set, but that's it because it's all in the intensity level. If you work out about 6 muscles on each upper and lower day, the workouts should take about 45 minutes.

He does also suggest 20 minutes of the same type of workout but for cardio on your days off, I guess this would be the HILL method on most stationary machines. He says the cardio makes your heart healthier which aids in your weight training.

It sounds like you're doing a pretty good job already so just keep it up.

Answer 2

The routine I have seen the most success with men I know has several factors.... First, the "routine" or muscles worked out:

Day 1: Shoulder, Triceps, Abs

Day 2: Back

Day 3: Cardio, Abs

Day 4: Chest, Biceps

Day 5: Legs, Abs

Day 6 & 7: Rest

It seems like there was something I am missing on Day 2... Anyway, the routine was 3 excercises for each muscle group, 4 sets for each excercise. The number of reps howver is the second part... the first "cycle" was 20 reps each set for 4 weeks. The second "cycle" was 12-14 reps, the third "cycle" was 8-10, and the fourth "cycle" was 4-6 reps. The idea is too build stength, endurance, and muscle stamina and that cannot be achieved with one routine. The amount of wieght is obvioulsy deterined by the amount you can handle while still completing the number of required reps.

The other factors to add into any routine you choose... such as after each set, occassionaly have a lower weight set of dumbbells and as soon as you finish your set, pick up the dumbbells and push it to muscle failure; change the excercises up every so many months. Do not always follow the same routine or order; Try changing up the muscle group you work together and see if there is a better combonation for you. For example, some like to work triceps and biceps out on the same day instead of Chest/biceps and Shoulders/Triceps; Give the muscles time to recover. Body building is a process of tearing down the muscle and rebuilding... recovery time is essential; Eat right... the body needs fuel and get plenty of rest.

And I noticed it doesn't appear you have multiple excercises such as with biceps.... start with standing curls using a straight bar. This helps build basic mass and brute strength. Then follow with concertration curls or preacher curls. This helps with form and strength... then finish with dumbbell curls... this will exhaust the muscle and helps builds endurance.

When you do military presses, are you doing incline and reverse incline? There are several parts of the chest and it is important to target each area. Are mixing up your grip? Butterflies are also a good finishing excercise.

With triceps, finishing with cable pushdowns will exhuast the muscle and build endurance. Close grip bench is good once in awhile.

Doing chest and shoulders (and triceps) on the same day is not necessary a great idea since those are two very large muscle groups and by time you get to the other it is already "indirectly" tired.

Lastly, intesity is better than "time". It is good to work out 60-90 minutes a day. Working out 3-4 hours doing all the muscle groups at once usually does not get the results you are looking for.

Lastly, Muscle and Fitness usually has routines of the "stars" in body building. Try seeing what fits into your resources and gives you the best results. Also, talk to the big guys at the gym. Most of the big body builders like to help because at the gym they are king and they enjoy the fact people look up to them and are interested in their knowledge and opinion.

Answer 3

I would do upper body on Monday, Wednesday, Friday
Lower body Tuesday, Thursday

Answer 4

what i do is do 2 body parts aday example chest and tri's---- back and bi's another day then legs on day 3 and so on i try to use miuscles that work together as well as you ]can see

Answer 5

read tips on weights and routines to help you better on this site

Answer 6

added weight isnt bad, cause it means your fat is changing into muscle and muscle is heavier than fat

Answer 7

nu prea le am cu engleza asa ca... nu iti raspund...
oricum, te salut...
sh@ooo ! ! !