Hey again everyone,

After posting on the forums I decided to go with a routine suggested.
Right now I go twice a week and do the following:

I ride the bike for about 5-10 minutes
then,

Seated cable rows - 1 set of 15 @ 80lbs

Incline bench/chest press - 1 set of 11 @ 60lbs

Leg press - 1 sets of 15 @ 110lbs (weak knees)

In that order.

So as you can see I decided to go with all compound exercises, deliberately avoiding squats and dead lifts because they scare me. I've heard different things from different people on the effectiveness of a one set routine but just about everyone seems to agree that a beginner should concentrate on compound exercises.

At this point I'm looking to gain strength, but I am also looking to increase muscle size so that I can burn more calories each day.

So my question is this: Given my routine, am I going to achieve this goal? Is there a more effective approach? And are my weights disporportionate?

You're looking to gain muscle/strength on 6 total sets per week, with only the exercises/volume you listed? Am I missing something here?

Where was this routine suggested to you? I think you've badly misinterpreted things somewhere along the line.

Also, why are you afraid of squats and deadlifts? Nobody is suggesting you go and throw 225 lbs on your back or start ripping it off the floor from day 1. Start light, and progressively work your way up.

Start light, and progressively work your way up.

:tucool:

I started just doing Squats with my bodyweight (I was 400lbs at the time)
then slowly added the bar and kept increasing weekly.

The first time I did 135 i about couldn't handle it. Now thats my warm up and I max at 285. Trying for 305 this Monday.

Deads, Squat, and Bench are your best bet.

I understand its very low sets for a week, but I was told alot of fitness experts believe 1 set of each exercise is enough.

A one set routine can be effective if you are able to do that set with sufficient intensity, which can be difficult for a beginner. Also, you'll have to do a lot more different exercises than you're doing now.

You might be better off trying one of the exercise routines below. Or they might just give you a better idea of what your workout sessions should look like.

http://www.bodybuilding.com/fun/randy29.htm (http://www.bodybuilding.com/fun/randy29.htm)

http://www.bodybuilding.com/fun/beast30.htm

http://defrancostraining.com/articles/archive/articles_westside.htm

http://www.t-nation.com/readTopic.do?id=508031 (http://www.t-nation.com/readTopic.do?id=508031)

Do squats and deadlifts. Start with just the bar and add a little bit of weight each week.

I understand its very low sets for a week, but I was told alot of fitness experts believe 1 set of each exercise is enough.

For an experienced trainee doing a full-body workout with 10-15 exercises in a workout, maybe.

For a beginner, I don't think so. You really ought to to ramp the volume way up. If you want your body to grow you've got to work it hard. Three sets is not going to do much. Your body is barely going to notice three sets, twice a week. That's just a warm up, really.

With a full body workout you need to hit all of your muscle groups. In addition to the bench press and rows, I recommend squats, deadlifts, overhead presses, dips, and pullups, definitely. Those are the money compound exercises. It would be a huge improvement to add squats and dump the leg presses. Deadlifts will hit your posterior chain (back and hamstrings). Overhead presses for the shoulders and core.

Don't hold back. If you want your body to change you've got to make it do things it's not accustomed to. Lift heavy, lift often. :bb:

:gl:

Thanks alot for all the help guys
fyi this is what was suggested to me

Workout A:
Squat 3x5 + warm ups
Bench 3x5 + warm ups
Deadlift 1x5 + warm ups

Workout B:
Squat 3x5 + warm ups
Press 3x5 + warm ups
Row 3x5 + warm ups

So yeah, I cut down on it alot. What does everyone think of this type of split 3 times a week?

Better. Volume is still low, but it should work, just make sure you work extra hard to compensate. :claphigh:

Yeah, "cut down" is one way of putting it. How about you went in a totally different direction and came up with a creation entirely of your own. :)

This isn't about one way being "right", and the other way being "wrong", I'm just saying there's no point in thinking they're anywhere close to being the same thing.

If you mostly feel comfortable working with machines right now, that's your call, but you're going to want a little more variety and volume compared to what you originally listed. Free standing barbell exercises are going to recruit your total musculature in a way that doesn't require a lot of variety/volume for full body coverage (especially for a beginner).

Machines are typically a little different in this regard, and since your body isn't being worked quite as hard, you'll want to take on a little more.

The only thing I will say against a machine based routine is don't think you automatically need to start with machines first, or that they'll somehow help you learn how to use free weights. The best way to learn how to do something is to actually do it; you wouldn't take tennis lessons to learn how to swing a golf club. :)

You can read more about the second program you listed over at the Rippetoe FAQ at bodybuilding.com (http://forum.bodybuilding.com/showthread.php?t=998224) to decide if it's right for you. The term "Starting Strength" really applies to a book whose primary purpose is to teach form and safety with basic barbell exercises; the exact routine itself was always sort of secondary. Since everything is simplified on the Internet, the example workout (for which multiple versions exist, with the actual book workout being the least popular) itself tends to take center stage.

If you're interested in the full text, you can check it out through the JSF Amazon mall.

If you are truly afraid of doing squats and deadlifts, and don't have access to a proper trainer, and aren't willing to take the time to learn the proper form (by yourself this may take weeks or months depending on how many sessions you have per week) then simply don't do them.

Let me make it clear that these exercises are beneficial and without them it may be very difficult to achieve a level of great muscularity. But if you wanna just look good on the beach, you really don't need them.

No exercise is MANDATORY, no matter what anyone tells you. The key is to make sure your diet and recovery is in check. That is over 50% of the battle. Then when it comes to exercise and specifically strength training, Make sure that whatever exercises you choose to do, that you have BALANCE and work all body parts equally. So for every set of bench press that you do, make sure that you do a row with a barbell or a dumbbell. Avoid muscle imbalances and you will avoid injury.

Squats and deadlifts are great but they aren't the only good back and leg exercises. For legs, some other good ideas are:

Lunges (and all their variations): there are tons of lunge variations, and you will not be able to move as much weight on this exercise as the squat, but rest assured, this is just as tough and effective.

Back extensions: while it doesn't hit the various muscle groups that the deadlift does, back extensions will help you workout your lower back in a simple and safe way.

Leg presses: not nearly as effective as the squat, but some high-rep leg presses will take the wind out of you and they are relatively safe to do.

Bodyweight squats: Some people say doing squats with only ur bodyweight isnt effective. But there are some interesting variations that will have you crying within minutes. Try single-legged squats. If those are too easy, then try them while holding a dumbell in your arms. Or try doing 500 bodyweight squats in 15 minutes. You will need tremendous leg strength to achieve that many squats in 15 minutes.

There are many many more exercises I haven;t listed. The main thing is that you must work all body parts equally. Beyond that, no exercise is mandatory. But some are better than others.

BTW, I do enjoy doing both squats and deadlifts and I think they are great but if you rele don't want to do them, then u prolly shouldn't

....my 2 cents.