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What type of workout is better? - Apr. 10 2008 10:07:22
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micro_mikey
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I was recently given a workout by a freind which consists of the following three times a week:
Bicep curl,
Bench Press,
Squats,
Chest Press,
Crunches,
Bicep Pull,
Tricep Pull
I've recently been told by someone else that is better to focus on a specific muscle group and do the following:
Sunday - biceps, triceps and abs
Tuesday - Chest, Back and Pecs
Thursday - Legs
What would be the better workout, I am currently doing the same excercises three times a week and am consuming the correct amount of protein (I am 168 pounds and am eating between 150 to 170 grams of protein per day). If this the correct way to be building muscle?
Thanks,
micro_mikey
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RE: What type of workout is better? - Apr. 10 2008 10:10:55
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Integra
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Both are crap. See stickies at the top of the page and/or in the routines section.
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RE: What type of workout is better? - Apr. 10 2008 10:11:41
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PAGAN
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Have a look at the following article by MT's theiopener , it should point you in the right direction - Click Here
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RE: What type of workout is better? - Apr. 10 2008 10:16:44
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micro_mikey
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Thanks for the articles, however it doesn't say what the excercises are and how you do them.
Thanks,
Mike
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RE: What type of workout is better? - Apr. 10 2008 10:25:17
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PAGAN
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quote:
Thanks for the articles, however it doesn't say what the excercises are and how you do them.
Thanks,
Mike
Here's two links to sites that show you how to do various exercises 
Link 1
http://www.exrx.net/Beginning.html
< Message edited by PAGAN -- Apr. 10 2008 10:26:38 >
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RE: What type of workout is better? - Apr. 10 2008 12:37:17
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micro_mikey
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Ok i've used all of you're articles to construct my own workout, can you tell me if this workout will give good gains for a beginner:
SUNDAY: Pec, Biceps, Triceps and Back
Pec Deck,
Seated Row,
Tricep Push Down (Cable),
Bicep Curl (Dumbells)
Tuesday: Chest and Shoulders
Flat Bench Press,
Incline Bench Press,
Shoulder Press (Not sure whether to use dumbells or a machine),
Dips
Thursday: Legs and Abs
Squats,
Leg Press,
Calf Raises,
Crunches
Thanks,
Mike.
< Message edited by micro_mikey -- Apr. 10 2008 12:38:14 >
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RE: What type of workout is better? - Apr. 10 2008 20:44:46
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Raskolnikov
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^That's a good routine si's posted, I'd go with that
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RE: What type of workout is better? - Apr. 10 2008 20:48:52
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PAGAN
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quote:
your pecs are your chest mate, how about something like this??
SUNDAY legs/abs
squats
stiff legged deadlifts/leg curls
calf press (look for an article by gaz)
hanging leg raises
TUESDAY chest/delts/triceps
flatt bench press
incline bench press
military press
dips
THURSDAY back/biceps
deadlifts
chin ups
barbell rows
curls
use 3x8 as your staple rep range but vary it to break through plateaus (eg 5x5, 6x4,4x6,8x3) if your diet is sorted this should pack some good muscle and strength on to your frame
Thats an excellent routine for you mate 
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RE: What type of workout is better? - Apr. 10 2008 20:51:05
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GRIFF 1980
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Agree use si1990's workout mate over yours.
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RE: What type of workout is better? - Apr. 10 2008 21:02:29
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FatboyGinger
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quote:
ORIGINAL: si1990
your pecs are your chest mate, how about something like this??
SUNDAY legs/abs
squats
stiff legged deadlifts/leg curls
calf press (look for an article by gaz)
hanging leg raises
TUESDAY chest/delts/triceps
flatt bench press
incline bench press
military press
dips
THURSDAY back/biceps
deadlifts
chin ups
barbell rows
curls
use 3x8 as your staple rep range but vary it to break through plateaus (eg 5x5, 6x4,4x6,8x3) if your diet is sorted this should pack some good muscle and strength on to your frame
Good Routine. Plenty of compound lifts, should make you gain muscle in no time!
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RE: What type of workout is better? - Apr. 11 2008 8:50:08
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Batman
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quote:
ORIGINAL: G 3 A R
quote:
ORIGINAL: FatboyGinger
quote:
ORIGINAL: si1990
your pecs are your chest mate, how about something like this??
SUNDAY legs/abs
squats
stiff legged deadlifts/leg curls
calf press (look for an article by gaz)
hanging leg raises
TUESDAY chest/delts/triceps
flatt bench press
incline bench press
military press
dips
THURSDAY back/biceps
deadlifts
chin ups
barbell rows
curls
use 3x8 as your staple rep range but vary it to break through plateaus (eg 5x5, 6x4,4x6,8x3) if your diet is sorted this should pack some good muscle and strength on to your frame
Good Routine. Plenty of compound lifts, should make you gain muscle in no time!
he should do 4 x 10 for each exercise however but none to failure otherwise he wont grow.
That's totally not true, what makes you say that?
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RE: What type of workout is better? - Apr. 11 2008 12:47:34
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JeffSW
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yeah, its a good mass building routine. I've been using it for 2 months now and have noticed changes... mind you its only 2 months and don't expect anything major for a few more months... but i like it. Read the newsletter march 07 and you will see more about the routine.
< Message edited by JeffSW -- Apr. 11 2008 12:48:03 >
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RE: What type of workout is better? - Apr. 11 2008 12:55:45
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buzzer
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for a begginer i would recomend a fullbody workout 3x a wk using mostly the big compounds,once you have built some good size gains then try something else if you need to.
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RE: What type of workout is better? - Apr. 12 2008 18:34:21
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Lord Monkcheese
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quote:
he should do 4 x 10 for each exercise however but none to failure otherwise he wont grow.
You can't just whack up a blanket statement like that and hope people accept it with no basis or foundation behind it.
My recommendation is to select a weight you can lift at least 5 times but no more than 12 times. Perform 3 sets of each exercise. So that could be 3x8, 3x10, 12/10/8.
If you're a beginner and you're not accustomed to weight training yet and you select a weight that you struggle to lift for at least 5 reps, I'd say you run the risk of an injury from excessive weight. Selecting a weigh that you can lift for multiple reps will enable you to work on the technique but will also allow you to use sufficient weight to stimulate the muscles.
Si has posted a good method of progressing through plateaus in terms of adjusting the sets and reps, but for now (assuming you're new to weight training) I'd stick with at least 5-6 reps on every set but aim for more like 8-12.
There's no definitive best routine.
However, there are a huge amount of bad ones, namely what you posted at the beginning.
Thankfully there's decent advice on here that will give you the tools to start working on your weight training aims. It's now up to you to make it work.
< Message edited by Lord Monkcheese -- Apr. 12 2008 20:06:46 >
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