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Started By
Message
Workout gurus: A few questions
Posted on 6/29/14 at 11:44 am
Posted on 6/29/14 at 11:44 am
Got my kid started last week. He's 5'9"/140, and while it's his first time weightlifting, he trains in martial arts 10-12 hrs./week for the past 4 years. He has a bench with the leg and preacher curl attachments, with a 160 lb. standard set and a curl bar.
Here is what he's been doing (all are 3 sets of 10):
Day 1:
Bench Press
Incline Bench Press
Military Press
Shrugs
Dumbbell Butterfly
Dumbbell Pullover
Incline Dumbbell Bench Press (neutral grip)
Dumbbell Rows
Pushups
Crunches
Day 2:
Curls
Upright Rows (neutral grip)
Preacher Curls
Dumbbell Curls (neutral grip)
Dumbbell Triceps Kickbacks
Seated Triceps Extension
Wrist Curls
Reverse Wrist Curls
Leg Extensions
Leg Curls
Calf Raises (dumbbell)
Squats
Lunges (dumbbell)
Day 3:
Rest
Repeat
Here are the questions:
1) I've recently read that all you need are 60-120 reps/week for major muscle groups, 30-60 for smaller groups. That's the first time I've read that. Is that the norm? If so, do I have too many redundant exercises in his plan? For example, should I just have him do Bench Press and Butterfly on one day, then the next time he does chest do Incline Bench and Dumbbell Bench Press to mix it up instead of doing all on one day?
2) I know there has to be a certain rest period before reworking the same muscles. Are there any exercises in Day 2 that should not be done the day after Day 1?
3) Should I eliminate redundant exercises and condense everything into 1 routine 3x/week? How would you ideally split the basic exercises that can be done with the equipment he has?
Here is what he's been doing (all are 3 sets of 10):
Day 1:
Bench Press
Incline Bench Press
Military Press
Shrugs
Dumbbell Butterfly
Dumbbell Pullover
Incline Dumbbell Bench Press (neutral grip)
Dumbbell Rows
Pushups
Crunches
Day 2:
Curls
Upright Rows (neutral grip)
Preacher Curls
Dumbbell Curls (neutral grip)
Dumbbell Triceps Kickbacks
Seated Triceps Extension
Wrist Curls
Reverse Wrist Curls
Leg Extensions
Leg Curls
Calf Raises (dumbbell)
Squats
Lunges (dumbbell)
Day 3:
Rest
Repeat
Here are the questions:
1) I've recently read that all you need are 60-120 reps/week for major muscle groups, 30-60 for smaller groups. That's the first time I've read that. Is that the norm? If so, do I have too many redundant exercises in his plan? For example, should I just have him do Bench Press and Butterfly on one day, then the next time he does chest do Incline Bench and Dumbbell Bench Press to mix it up instead of doing all on one day?
2) I know there has to be a certain rest period before reworking the same muscles. Are there any exercises in Day 2 that should not be done the day after Day 1?
3) Should I eliminate redundant exercises and condense everything into 1 routine 3x/week? How would you ideally split the basic exercises that can be done with the equipment he has?
This post was edited on 6/29/14 at 11:47 am
Posted on 6/29/14 at 11:48 am to 911Moto
quote:
Leg Extensions
Useless.
If it's his first time weight lifting, lose a ton of those different variations. Stick to the basics and teach him proper form.
This post was edited on 6/29/14 at 11:50 am
Posted on 6/29/14 at 11:53 am to 911Moto
Yeah get him doing the 5 major lifts with proper form. Deadline, squat, bench press, row, and military press
Posted on 6/29/14 at 12:05 pm to 911Moto
That's waaaaaay too many exercises. Stick to the basic lifts. If it's his first time lifting, doing all that with no proper instruction on form will exhaust him and lead to injury.
Posted on 6/29/14 at 12:08 pm to 911Moto
OP is running a tight unit like Colonel Jessup did
Posted on 6/29/14 at 12:12 pm to 911Moto
Bench, squat, row, deadlift m-w-f would do wonders for his strength
Posted on 6/29/14 at 1:02 pm to 911Moto
Wayyyyyy too many exercises for a beginner. Stick to the basics.
Posted on 6/29/14 at 1:31 pm to 911Moto
What in the ever living hell are you thinking with all that time wasting nonsense?
Feed the boy and get him on the 5 major lifts. Worry about accessory lifts when he's decently strong. There is no need for this now. And there will never be a need for most of the ones you've got listed.
Feed the boy and get him on the 5 major lifts. Worry about accessory lifts when he's decently strong. There is no need for this now. And there will never be a need for most of the ones you've got listed.
Posted on 6/29/14 at 1:38 pm to 911Moto
If there's any thought of athletics in his future,start doing light hang and power cleans concentrating on form
Posted on 6/29/14 at 1:40 pm to 911Moto
Won't Evangel put him on their own program?
Posted on 6/29/14 at 5:44 pm to 911Moto
Thanks for the responses - that's exactly why I asked here. I am paying lots of attention to proper form and started him with very light weight to ensure that excessive resistance would not prevent proper form. These are all exercises that I did when I worked out, but that was a loooong time ago. Back then we didn't even bother with rest days. I merely tried to pick out a variety of exercises that would hit all the muscle groups, but when I put it on paper it certainly appeared to have a lot of redundancy. I'm going to switch him to a shorter full body workout 3x/week instead of the split, and I'll eliminate the redundant exercises.
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