ITT I give the obvious suggestions for a workout
Well, Kal El has thoughtfully populated this area with, well crap. I'm glad to see some initiative here, fitness is fun and entertaining, but following some of the tips given so far is BAD FOR YOUR HEALTH. I will be correcting it. He asked me to tell him what he's doing wrong, so I will use him for an example.
First off SET GOALS
Quote:
Originally Posted by Kal El
Since October, I've gained about 18lbs of muscle, and as of tonight I weight 162lbs, my goal is 175 and then i'll decide where I want to go from there.
First off, you haven't gained 18 lbs of muscle since October, doing the workout you posted, and asking for advice on how to gain weight. You may have gained some, but mostly you have developed you body's ability to store glycogen and water. Your weight gain can be attributed to that. Gaining nearly 2 lbs per week is insane, but possible. The body adjusts and this slows immensely after 8 weeks, give or take.
Secondly, DETERMINE YOUR FITNESS LEVEL
Jump in to any workout, and you will get hurt. Get a friend who lifts or preferably a personal trainer to make sure you are doing the lifts correctly. Form is so important, I cannot even explain. For maximum gains and safety, good form is what you have to have.
Steady state cardio workouts should only be used to lose weight. If you are trying to lose serious weight, cardio after a weight workout is a good way to do it. Just be careful to not overdue yourself, heart attacks will put you out of the gym for a while. Doing Steady state cardio while trying to gain weight HINDERS your gains. High Intensity Training however, is always beneficial, even in putting on muscle.
Third, SET UP A ROUTINE
Quote:
Originally Posted by Kal El
This is my daily routine
Barbell curling, 2 sets of 12 reps on each weight I use, right now it's 50, 60, and 70. I'm hoping to be able to curl 100lbs by the time summer comes around.
Dumbell curls, 2-4 sets of 12 reps on each weight I used, I used 20, 25, and 30 lbs weights.
The pectoral fly machine, I do about 6 sets, each with different weight, topping off right now at 145 lbs. I have a ways to go on this one.
I use a Tricep extension machine and currently I do about 3 sets, with 12 reps, and I currently can do about 70lbs max. This is probably the most strenuous part of my routine, I think I need to do more strength training.
Every other day I also do lat pulldowns, and various different exercises that are too damn annoying to recall the names of.
As far as leg workouts go, I use the seated calf press machine. I do about 4 sets, each with different weight, I can't remember how much weight used normally, but it's around 70lbs
After targeting my arms and lets, I do some crunches on the stability ball, and then do even more on the abdominal crunch machine.
I finish my routine with at a very minimum of 15 minutes of cardio. Depending on how much time I have on a day to day basis, I do as much as 45 minutes.
Obviously my routine is broken, and any constructive criticism on how I can fix my routine would be greatly appreciated.
Edit: I've cut back to every other day with this routine, I have been overworking my body and I need to give it a rest.
This routine blows. It lacks planning and organization. I see you just realized you are over training. DO NOT TRAIN THE SAME MUSCLES DAY AFTER DAY. After you decide how much time you can allow to working out in the gym, you can build a workout to it. There are many different plans to go by, I prefer full body workouts, 2 days on 1 off. For weight loss or gaining muscle mass, this workout can be tweaked to help.
Sample Day 1 (Push Exercises)
Bench Press > Tricep Diamond Pushups
Leg Press > Leg Extension > Leg Curl > Calf raises
Incline Bench Press > Dips
Squat > Dumbbell snatch
Shoulder Press > Tricep Push down
Sample Day 2 (Pull Exercises)
Lat Pull downs > Cable Rows
Deadlift
Cleans
Bent over Barbell Row > 1 arm Row
T-Bar row > Hammer Curls
Reverse Curl > Reverse Pec Flyes
Each exercise is superset the the one > to it. Order doesn't really matter, and it is suggested you switch it up to vary the workout from week to week or every 2 weeks. For strength, aim to do 3-4 sets at 6-8 reps. For fat loss aim to do 4-6 sets at 10-14 reps.
You can add abs and cardio to each workout, or just hammer it out and let nature take its course. Since the full body movements involved, you will hit your abs during your workout. I personally add weighted ab work outs.
Leg lifts
Axe Chops
V-Ball Crunch
Trunkated crunch
Decline crunch
Mason Twist
Bicycles
the list goes on....
I usually do 6 ab exercises in a circuit, 20 reps, rinse and repeat 3-4 circuits.
For cardio, HIIT is the term. This doesn't mean running alone, it can be done on a rower, or bike, or be a girl and do it on the elliptical. The concept is simple, raise your heart rate to a maximum for a brief time, rest, repeat. Typically, people jog and warm up for 5 minutes, then sprint as hard as possible for 30 secs, slow jog 30 secs, sprint 30 secs, etc. The repeat until they have done that for 15 mins, and then finish it off with a light 5 min cool down jog. This can be simulated on the bike or rower, just bike or row as hard as possible. I started off with 30 secs on 30 off, and now do 50 secs on 30 secs off, for 25 mins. You can increase this weekly and try to progress, just be careful. If you feel like you are having a heart attack, you are doing this correctly. Wimpy bitches/ those with far too much weight can do steady state cardio after the weighted portion of the workout. Attempting this will probably give you a heart attack.
DIET
You can work out hard, improve in weight, but if you ever want to see the results, diet is key. Diets do have to be personalized, but understand this, your diet needs proteins, carbs, and fats. Yes, all 3 to succeed. Workouts are free online, diets you have to pay for for a reason, and that's because its what really matters.
Resting is where you see results for gaining weight. So rest days are key. You aren't going to gain weight without gaining fat. Deal with it. Diet right and you will gain minimal fat.
Ending note:
Since I don't care that much, I really just threw this sample out there without really thinking about it. I will suggest for workouts and readings from famous people, read anything by Lyle McDonald, Arthur Jones, or Ellington Dardin. These people do workouts and diets professionally, and have been training idols and advocates for years. Good luck to all who embark on a new fitness journey, its not easy.
"If you've never puked from doing barbell curls, you aren't doing them right." ~Arthur Jones
