Is workout any good?

[khalsa_kid]

Hi there,

Can anyone please give me some advice on workout.

I'm 6ft tall, 29 years old and weigh 79kg, and I feel that I am too skinny.

Ive started going to the gym 4 times a week, however each time I go, I do an all over workout

i.e. 1 x chest, 1 x shoulder, 1 x biceps, 1 x triceps, 1 x legs.

aim is to be get bigger, however is the workout the best way to go about this or should I be concentrating on 1 muscle group every time i go?

any advice would be appreciated.

Many thanks

Jay

[khalsa_kid]

ps, is running good to get a flat stumoch

thanks

[Boss Man]

Is there a fault with the Ftttracker, only you said you were 29 and 79 Kg's and your profile says 31 and 77 Kg's.

I'm just checking to be sure whether you made some typos on the profile or the post, just so I can elimnate a software glitch.

If you do however experience any issues with the use of Shapefit, please do report them and assuming you've ruled out deleting cookies and trying a different browser, then it can be taken further .

I don't see the merit in doing 1 set per muscle group 4x a week as an adaption period.

I'd focus on 2 sets per muscle group, with an 8-10 rep range, starting with the Legs, that switching to Chest, Back and then Shoulders and Arms.

You're looking mostly at compound stuff like Deadlifts, Bench Press, Chins, Bent over Rows, Squats etc as examples, then maybe a little a direct stuff at the end like Planks, Shoulder Press, E-Z Bar Curls, Pressdowns etc as examples.

You could use the 4th day for some Cardio, but you might be as well to add a 5th day in so you have some chance of retaining Cardiovscular adaption, which once a week and some anaerobic type stuff, (weights), might not do.

So this kind of thing might work for you.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This also allows your off days to be split and not to train more than 3 days in a row.

Does that look workable?

[khalsa_kid]

Hi Boss Man,

Thanks for that.

Can you tell me what you think of program below.

Monday - Cardio or rest
Tuesday - Chest and arms
Wednesday - shoulders and legs
Thursday - Back and Chest
Friday - Cardio
Saturday - Chest and arms
Sunday - Rest

many thanks

jay

[Boss Man]

You're emphasising too much on the Arms and Chest, so you're in danger of developing a Torso imbalance and potential pain problems, from doing 2 sessions of Chest but only 1 of Back.

Try this instead.

Monday - Cardio

Tuesday - Chest and arms

Wednesday - Rest

Thursday - Back

Friday - Cardio

Saturday - Legs and shoulders.

Sunday - Rest

[dhyayi]

You just follow what Boss Man said....
he is the expert

[Boss Man]

I'm no expert. I just use experience, common sense, a bit of research and have listened to people now and again .