"nikko" <[email hidden]> schreef:
Quoted message said:Day 1 - Back & Shoulders
Quoted message said:DB Bent-over Row (General Back)
DB Shrug (Trapezius, Upper)
DB Shoulder Press (Anterior Deltoid)
DB Lateral Raise (Lateral Deltoid)
DB Rear Delt Row (Posterior Deltoid)
I would skip the rear delt row. I assume it is a form of DB where the elbows
flare out instead of having then alongside the body?
If possible, try to fix some sort of attachement, so that you can do
pull-ups. Small and wide grip if possible.
Quoted message said:Day 2 - recovery
Quoted message said:Day 3 - Chest & Arms
DB Curls (Biceps)
DB Lying, Incline, or Decline Triceps Extension (Triceps)
DB Wrist Curl (Wrist Flexors)
DB Reverse Wrist Curl (Wrist Extensors)
DB Hammer Curl (Brach)
That is a lot of isolation work. If anyone is an advocate of isolation
movements it is me, but you are just beginning, right? If you do heavy work
for the back, combined with curls, you allready get a lot of stress to the
forearms.
I would lerave out the wrist curls for a while. Hammers are fine. They work
the entire arm.
Quoted message said:DB Bench Press or DB Decline Bench Press or DB Fly (Pec Major, Sternal)
DB Incline Bench Press (Pec Major, Clavicular)
Try DB presses and flyes when the bench is positioned at a 20-25 degree
angle. The entire chest will get a workout.
Is possible for you to set up someting so that you can do dips?
Quoted message said:DB Incline Shoulder Raise (Serratus Anterior)
I assume those are pullovers?
If so, fine, but IF it possible for you to do small grip pull-ups i would
skip them.
Quoted message said:Day 4 - recovery
Quoted message said:I'll probably work in some lunges every other recovery day.
Quoted message said:How does that look?
Looks fine to me.
Quoted message said:I was figuring on doing 4 sets of each of those exercises at 10-12 reps
each. That's pretty standard, right?
Depends who you ask.
In some countries, including mine, there is this "4-8 reps for strenfth,
8-12 for mass, and 12-15 for defenition concensus." Which is a pile of [censored],
of course. If you slowly increase the weights on *whatever* amount of reps
you are doing (i would not go over 15 though...) you will have results.
Still, i suggest you do 3 hard sets of 8 reps. Do NOT go to failure, and do
NOT do forced reps.
Quoted message said:I figured the first set should be
relatively light so I can concentrate on getting the form right and go up
from there. Is that a reasonable way of going about it?
Do not count the warm up sets. And sometimes you need more warm up sets for
a certain exercise then the other.
For example, i usually start out with front presses (machine) i do 3 warm up
sets, with 60, 70 and 85% 8RM.
Then i do 3 "real" sets. My next exercise, close grip pulldowns (yeah, it is
a weird sequence, i know...) i only need 1 set, just to get the feel of the
exercise. In fact, the shoulder joint is allready warmed up.
My last exercise that day, tricep push/pressdowns, are done with, again, 3
warm up sets. It seems that pushing movements strain the elbow joints a lot
mor then pulling movements.
Quoted message said:Another question I
have is about how much I should be lifting. By the last rep of the 4 set,
should I be struggling to finish?
Yeah, but not too much. Take your time. Rest enough between sets and
exercises. For compound movements i suggest you rest 2-3 minutes, for the
"smaller" exercises a little less. Do NOT listen to people who claim you
should be able to to 30 sets within an hour. Just because Arnold said so
does not make it true.
Quoted message said:Other questions:
Quoted message said:What time of day, if any, is best for weight-training?
When you are/feel at your strongest, or that fits best in with your
schedule. It does not matter.
Quoted message said:When/what should I eat, relative to my workout?
large meal 3 hours before, some fruit juice right before. And some fruit
juice afterwards, followed by a protein shake.
The rest of the day does not matter that much. Carbs are stored as glycogen
in both muscles and liver.
Read the articles written by Lyle McDonald.
----
Pete
