Advice/Comments on my routine.

[pkralev]

Hi all, just wondering if i could get some advice. Currently this is my workout routine.
Day 1: Trieps/Biceps
Day 3: Legs/Shoulders
Day 5: Back/ Shoulders
with 4-5 days of cardio.

My question is should i continue what i'm doing where basically i train each body part once a week? Or should i construct a program where i train all of the above 3 days a week, which will mean less exercises per body part to try and keep the workout about 40 minutes long?
I hope what i've asked makes sense.

Any comments/advice would be much appreciated.

[Noel Clark]

First off you aren't even training chest. You also don't need a day dedicated to training just your arms...those will get hit again when doing back, chest, shoulders.....

I would check out the sticky on full body workouts...that should help you.

It would aslo be helpful if you posted what your goals are...Are you dieting? are you bulking?

[Erik]

Hi all, just wondering if i could get some advice. Currently this is my workout routine.
Day 1: Trieps/Biceps
Day 3: Legs/Shoulders
Day 5: Back/ Shoulders
with 4-5 days of cardio.

My question is should i continue what i'm doing where basically i train each body part once a week? Or should i construct a program where i train all of the above 3 days a week, which will mean less exercises per body part to try and keep the workout about 40 minutes long?
I hope what i've asked makes sense.

Any comments/advice would be much appreciated.

I don't like the way that's set up at all personally. An entire day devoted to arms is one issue I have (in addition to training everything only once per week). I mean, legs get shared with shoulders but arms get their own day. A bit of a mismatch if you ask me.

AND shoulders get two days. No chest work?

I'd move to either a full body workout where the parameters are different each day. So the volume per bodypart per session is of course lower, but the increased frequency makes up for it.

Or an upper/lower split which would however have you moving to four days per week.

Or if you didn't want to add a training day you could go:

Full Body
Upper Body
Lower Body

[pkralev]

Thanks for the quick reply, checking out the full body routines as we speak. I'm glad i posted my question as i'm just beginning to get back on track. i like the idea of full body, upper body, lower body.
I am dieting and looking to gain some muscle.....hopefully.

[Erik]

I am dieting and looking to gain some muscle.....hopefully.

If you're just getting back into lifting, etc., you can probably achieve a little muscle growth as you lose fat, but generally speaking don't 'expect' this per se, as the conditions required for one are different than the conditions required for the other.

Just as one example,

To lose fat you need to be eating in a caloric deficit, yet to gain muscle, you generally have to be eating in a caloric surplus. Two mutually exclusive caloric intakes.

Again, if you're just coming back, you should be able to achieve both concurrently, at least for a little while.

[smuggie]

Except under special circumstances you can't lose fat and gain muscle at the same time. The former requires you to eat at a deficit and the latter requires you to eat at a surplus.

If you're a newbie, are coming back after a layoff or new to effective training it may be possible for both to happen simultaneously, but you shouldn't count on it.

You should instead think in terms of holding onto whatever muscle you already have when dieting.

[pkralev]

Oh man am i confused. I'll be concentrating on my eating as well as doing the full body routine. Also going onto the nutrition section to learn more about when and what i should be eating. I know 5-6 meals a day and basically protein at each meal, and eat carbs around the workout. I'm taking this one day at a time. I'll be on this site every day to get alot of useful information and advice.

[Erik]

Oh man am i confused. I'll be concentrating on my eating as well as doing the full body routine. Also going onto the nutrition section to learn more about when and what i should be eating. I know 5-6 meals a day and basically protein at each meal, and eat carbs around the workout. I'm taking this one day at a time. I'll be on this site every day to get alot of useful information and advice.

You're on the right track.

Any questions pop up, just start a thread and ask. You'll get help.

[pkralev]

You shouldn't have said that as i'm sure alot of questions will be popping up...lol. Thanks heaps, just didn't want to ask the trainers at the gym as by looking at them it doesn't look like they train themselves.....i know that wasn't nice.

[Noel Clark]

You shouldn't have said that as i'm sure alot of questions will be popping up...lol. Thanks heaps, just didn't want to ask the trainers at the gym as by looking at them it doesn't look like they train themselves.....i know that wasn't nice.

:lol:

Yeah, trainers I have seen will have you on the bosu ball and the bands in no time :finger:

ask away!!! :D

[smuggie]

You shouldn't have said that as i'm sure alot of questions will be popping up...lol. Thanks heaps, just didn't want to ask the trainers at the gym as by looking at them it doesn't look like they train themselves.....i know that wasn't nice.

:lol: No worries. We knock personal trainers all the time around here, because most of them are morons.