G8RRPH wrote:
:: I have been squating 135#, 10 reps, 4 sets, then hitting the press
:: machine doing 300-360#, 10-12 reps, 4 sets, then leg extensions, 3
:: sets, 10-12 reps 120 pound, back to the leg press machine, 320# calf
:: raises, 12 reps, 3 sets, then seated calf raises, 90#, 3 sets, 10-15
:: reps, then lying leg curls, 110#, 10-12 reps, 3 sets.
IMO, that's way too many sets. Either do squats or presses, not both. Your
weights are rather light, but then you are doing a lot of sets. You'd be
fine with a good warm up, and then a warmup set, and the 3 sets of real
squats. You don't need leg extensions or curls, if you're doing your squats
correctly. Keep the calf raises. Set the weight so that rep 10 is starting
to get challenging. Either put time between the next set or move to another
body part and return to the squat/leg press afterward.
I also do
:: biceps on leg day. I do this once a week, usually Saturdays. I
:: spin for 1 hour Monday, Thursday, Friday, 2 hours on Wednesday,
:: Tuesday is chest and lats, Thursday shoulders, traps and tris.
Are you a bodybuilder? Why not just do a full-body workout 2 or 3x (at
most) per week, going 1 or 2 movements per group and 2 to 3 sets? Warm up
first and include a light warm up sets before starting. Weight selection is
important - going too light is wasteful of time, going too heavy could lead
to injury. Avoid lifting to failure, as there is little payoff. Learn to
approach failure safely.
What is your objective for such a split up routine? All of the
"specialization" training is promoted by professionals who have very
different objectives. Guys like you seem to think "more is better" when its
not. Workout smart. You should need to spend more than 45 mins lifting.
Like
:: some of you, I have been having low back problems, so I have backed
:: on on squats for the last 2 weeks hitting the elliptical trainer for
:: an hour instead of the leg workout, and it seems to help. I thinnk
:: I will back off on the weight, only doing 115# squats, 12-15 reps,
:: no leg presses. The one thing I know I am missing is core
:: exercises, and am adding them.
Bah. Nearly everything uses the core, you don't really need to do specific
movements for that, expect perhaps low back, but then you have back
problems.
::
:: On an aside, I just picked up a used kurt kinetic with power meter,
:: and am going to ride that when I get home from workk whiile watching
:: the news. I work evenings now,, and am swithching to nights in
:: November, so it will be a challenge. As far as goals, ultimately I
:: want to do Paris-Brest-Paris, trying to attempt a Breve series this
:: winter. I like riding long distances, and want to improve this by
:: dropping weight. As always, all advice is appreciated. Thanks in
:: advance
Why don't you spend some (as in 100%) of that spinning time riding! And if
you want to drop weight, eat less & ride, while lifting smart. Based on
your stated goals, riding is really what you need to focus on. Your gym work
is really way over the top. Are you overweight? From the sounds of it, you
can't weigh that much because your numbers are low in terms of weight.
For developing strength or muscle mass, more isn't necessarily better. And
from the sounds of it, you could spend some more time riding. Heck, you're
in the gym on Saturdays? Tell me you work your job on that day! Otherwise,
think "TIME WASTED" based on your stated goals. Now, if you want you win
your state bodybuilding competition in the 135lb division......