Training Routine - Too much exercise?

chicanerous · Mon, February 23rd, 2004, 09:55 AM

Is it overkill to target different parts of a muscle? With pecs, for example, you can target inner, outer, upper, and lower by inclining and declining the bench. In the past, I only flat benched and flyed.

How does my routine look? (My goals are to bring my BF% to about 3-5, about 4% less than it is now, and strengthen and tone my muscle (as I'm easing back into lifting) before Spring Break.))

Code:

WORK-OUT WARM-UP:
	50 jumping jacks
	25-50 push-ups
SET WARM-UP & STRETCH-OUT:
	Light weight for *ed items	

MONDAY: 2 mile run, 1 mile sprint, abs

TUESDAY (Pecs & Forearms)				
			|	R x S x W	|
DB Presses*		|			|
DB Incline presses*	|			|
Slanted dips*		|			|
DB Flyes*		|			|
DB De/incline flyes	|			|

Wrist Curls*		|			|
Reverse Curls		|			|

WEDNESDAY: 2 mile run, abs

THURSDAY (Quads & Calves & Delts)
			|	R x S x W	|
M. Leg Press*		|			|

Squats*			|			|
M. Leg Extensions	|			|
Calf Raises*		|			|

Handstand pushups	|			|
DB Lateral raises*	|			|
DB Side laterals	|			|
DB Bent-over raises	|			|

FRIDAY (Hamstrings & Triceps)
			|	R x S x W	|
DB Lunges*		|			|
M. Lying Leg Curls	|			|

Close-Grip Bnch Presses*|			|
Dips*			|			|
DB Lying Extensions	|			|
DB Standing Extensions	|			|

SATURDAY: 3 mile run, abs

SUNDAY (Back & Biceps)
			|	R x S x W	|
Pull-ups (wide grip)*	|			|
Back Machine		|			|
DB Shrugs*		|			|
DB One-arm rows		|			|
Supermans		|			|

Chin-ups*		|			|
Hammer curls*		|			|
Standing curls*		|			|
DB Incline curls	|			|

That's about two sets per item.

I really can't keep track of how many calories I'm taking in, unless I only eat microwavable food. I have no other appliances for cooking. I'm going to try to average around 1800-2000 calories and about four regular sized bottles of water per day.

I'm 136# and an ectomorph, but I'm filling out because I'm getting into my late teens. I'll be 17 in May.

nimrod · Mon, February 23rd, 2004, 10:24 AM

yeah, too much exercises, you should juz stick with 1 or 2(Max) Basic/compund exercises per body parts.

--D-- · Mon, February 23rd, 2004, 11:00 AM

If I was you, I would do 2 or 3 compound exercises per chest workout, but limit your total number of sets (not including initial warmups) to 6-8. For example, I'll do 3 sets of flat bench, 2 sets of incline presses and 2 sets of flys for a grand total of 7 sets. One reason to limit sets is to avoid overtraining and to avoid spending too much time in the gym. A good rule of thumb is to limit weight lifting sessions to 30-45 minutes.

If you want to hit all of those exercises, I would recommend rotating the exercises after a couple of workouts. You don't have to do them all in the same session.

Jingo · Mon, February 23rd, 2004, 11:57 AM

Quote:

My goals are to bring my BF% to about 3-5

Isn't that what they call dead?

chicanerous · Mon, February 23rd, 2004, 12:17 PM

I'm at 7% and was about 4% at the end of October, after cross-country season.

I gained a lot of muscle mass during swimming this winter and a little fat through taper (gradual drop to moderate-high intensity, very short distance swimming with lessened caloric intake) in preparation for finals at the end of the season.

Back down to 3-5% is just a guesstimate of where I want to be; it's really dependent on how I look in the mirror. 4-6% is probably closer.

Thanks for the input, guys, I went through a couple of the sets last week and finished in 45 minutes to an hour. I've parenthesized some of the sets, meaning that they're only to be done if I feel I need extra work or, for some strange reason, have finished extremely early.

Code:

WORK-OUT WARM-UP:
	50 jumping jacks
	25-50 push-ups
SET WARM-UP & STRETCH-OUT:
	Light weight for *ed items	

MONDAY: Abs, 2 mile run, 1 mile sprint

TUESDAY [Pecs & Forearms]
			|	R x S x W	|
DB Presses*		|			|
DB Incline presses*	|			|
(Slanted dips*)		|			|
DB Flyes*		|			|
(DB De/incline flyes)	|			|

Wrist Curls*		|			|
Reverse Curls		|			|

WEDNESDAY: Abs, 2 mile run

THURSDAY [Quads & Calves & Delts]
			|	R x S x W	|
M. Leg Press*		|			|

Squats*			|			|
M. Leg Extensions	|			|
Calf Raises*		|			|

Handstand pushups	|			|
(DB Lateral raises*)	|			|
DB Side laterals*	|			|
DB Bent-over raises	|			|

FRIDAY [Hamstrings & Triceps]
			|	R x S x W	|
DB Lunges*		|			|
M. Lying Leg Curls	|			|

Close-Grip Bnch Presses*|			|
Dips*			|			|
(DB Lying Extensions)	|			|
DB Standing Extensions	|			|

SATURDAY: Abs, 3 mile run

SUNDAY [Back & Biceps]
			|	R x S x W	|
Pull-ups wide grip*	|			|
(Back Machine)		|			|
DB Shrugs*		|			|
DB One-arm rows		|			|
Supermans		|			|

Chin-ups*		|			|
(Hammer curls*)		|			|
Standing curls*		|			|
DB Incline curls	|			|

chicanerous · Sat, May 29th, 2004, 06:38 PM

Oh wow, you've dug up a really old thread.

Use the (code)(/code) tags. (Replace the parentheses with brackets of course.)