i may be over working my muscles...

[seraphElite]

i do crunches everyday(about 200)... (2days off a week)
and i eather bench or do some other type of pec machine every or everyday(2days off a week)

and i run 10-30+ mins everyday(2days off a week)

calves every 3 days or more....
and my sholders every other day

could someone please make me a week long workout plan to cut up (im also dieting.... with what im doing im getting great reselts)



like how many reps by what....... and what kind... im seeing resluts...but i think i might be damaging myself... cuz a lot of crap pops when i walk =(

any thoughts?

 

[2Shy]

Where are your legs? You need to do more than calves. I realize you're running, but that's more for cardio than for an anaerobic workout. Squatting is the best. It's a compound move (more than 1 joint) and uses a tremendous number of muscles throughout your body.

I'm sure some of the more experienced people on here will have advice for you. They might want to know your current diet and protein/carb/fat ratios.

I have heard differing beliefs about abs. Some say work them like you would any other muscle; some go for numerous reps like you. I'll leave that subject to the people who know.

As far as workouts, you need to make some goals: muscle mass, strength, endurace ... that sort of thing. Check out the Training Methods sticky at the top of this board for links to descriptions of several different workout styles.

 

[ffknight84]

read the training methods up top, then ask some questions about them.

 

[Arnold'sApprentice]

i suggest you stop being lazy and start training chest 7 days a week intead of five....NOT!

 

[WalkingBeast]

No deadlift or back day? Thats no fun....

 

[seraphElite]

ok im doing that 5 x 5 workout.... so far its going really good...but for bench... like i do it 5 by 5 and i cant do anymore weight....and till i fiar... but i can do way over 5 times...and i dont think im getting a good pec workout..... wouldnt it work just to workout a muscle till it hurts, once a week? sorry im a nubben

 

[louden_swain]

ok im doing that 5 x 5 workout.... so far its going really good...but for bench... like i do it 5 by 5 and i cant do anymore weight....and till i fiar... but i can do way over 5 times...and i dont think im getting a good pec workout..... wouldnt it work just to workout a muscle till it hurts, once a week? sorry im a nubben

Start researching new training methods. . and find the exercises that work best for you.

 

[B0ARDIN087]

ummmm if ur on a 5x5 ur doing it wrong..... one muscle group per week or at least every 5 days. not 5 times a week. especially if ur doing compound movements it will get a little more work then frmo the one day u isolate it. My chest always hurts some after shoulders day.... biceps make my back sore..... deadlifts work some legs...... read the 5x5 article.