Quote:
Originally Posted by pman10
I'm about 1.5 months into this thing, doing it at a pretty leisurely pace (I hit the gym 3-5x/week).
I've split up my workouts into two separate days:
Day A: Back/Biceps/Quads/Gluts -> this means squats, bicep curls, triceps, rowing, lower back, and a Glut exercise that someone taught me (leg lifts is the name?). I'd like to add deadlift but I'd like to have someone walk me through it in person first.
Day B: Chest/Shoulders/Abs -> that means bench press, chest press, crunches
On top of that, I run 20 minutes (2-3 miles) or bike 1 hr outside (battery park to GWB and back) before each workout.
So far, progress is good. I've gained about 5 lbs over 1.5 months, which appears to be all or mostly muscle. I'm also trying to combine it with an effective diet: turkey or chicken for dinner, pasta or sandwich for lunch, no sodas, no booze, fruits + cereal as snacks.
I'll just add that I've skipped calves/lower legs for now -> my gastrocnemius is pretty solid since I've been running for the past 6 or 7 years and used to play bball.
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I'm no expert, but if you're going a minimum of 3x a week to the gym, that essentially means you're doing either day A or day B 2x a week, which, according to your plan, you're either doing leg/back or chest/shoulder 2x a week. On top of that, you're doing your running. IMO, you're essentially overtraining. If you go 5x a week, you're overtraining for sure, especially if you want growth.
As the others said, concentrate on compound movements once a week.