newb workout schedule

[Cmoazz]

Ok im not a pro work out guy but ive been having debates with my cousin. He does his chest/tricep and bicep on the same day. I thought that you shouldnt do bicep and tricep on the same day because its too much on the arms. Also, when you do back day, back involves alot of bicep usually. This is how ive been doing it

I work out 3 days a week, lets say

Sunday - Mild Cardio (2 mile jog, basketball)
Monday - Chest/Tricep/Shoulders/Abs
Tue - Mild Cardio
Wedn - Back(Includes Lats and that neck area)/Biceps/Forearms
Thur - Mild Cardio
Fri - Legs/Abs
Sat - Mild Cardio

Am I doing something wrong, or missing anything? Help out the newb!

 

[Cmoazz]

oh right. I usually try to do 3 sets of 8-10 reps.

 

[ZGzaZ]

for the average recreational lifter, its fine. If you want to take it to the next level, gain some good muscle and strength it's not a very good program, but it's all depending on your goals...

 

[asdfzxcv]

A training program is not just an obscure list of bodyparts as you have listed,it is a means of organising your lifting for progression over the long term.Simply going into the gym and bombing a certain bodypart on a certain day with whatever you feel like is not an effective means of progressing.You should learn to train movements,not bodyparts.Organise your training around the full squat,deadlift,bench,row,military press and a few choice assistance movements.If you are indeed new you should focus on increasing a few quality lifts for a year or so whilst eating enough.A program such as the 3x5 or the linear 5x5 listed in the training info sticky will serve you much better then some bodypart split.

 

[Subzeero]

A training program is not just an obscure list of bodyparts as you have listed,it is a means of organising your lifting for progression over the long term.Simply going into the gym and bombing a certain bodypart on a certain day with whatever you feel like is not an effective means of progressing.You should learn to train movements,not bodyparts.Organise your training around the full squat,deadlift,bench,row,military press and a few choice assistance movements.If you are indeed new you should focus on increasing a few quality lifts for a year or so whilst eating enough.A program such as the 3x5 or the linear 5x5 listed in the training info sticky will serve you much better then some bodypart split.

my thoughts exactly.

 

[lurchandy]

I can testafy to the above. Ive been training over 2 years solid now.
Ive dont strong range motion only for over a year(numbers grow quick, size does not and no real efect in a real world situation), Then MaxOT for about 4 months ( a little better but to much F#ck'n around and again still didnt seem to gain very much) and now ive been on the 5x5 for like 7 weeks and wow, people at work are comin up and sayin shit bro u getin big. Its hard work but extremly satisfying. Its taken me a while to get used to only 3 days a week instead of 5 but ull need the break.
And dont forget eat eat eat, I LOVE this part, small children get scared thing u might eat them hehe
gime my baby back baby back baby back burp

 

[disturbed311]

Ok im not a pro work out guy but ive been having debates with my cousin. He does his chest/tricep and bicep on the same day. I thought that you shouldnt do bicep and tricep on the same day because its too much on the arms. Also, when you do back day, back involves alot of bicep usually. This is how ive been doing it

I work out 3 days a week, lets say

Sunday - Mild Cardio (2 mile jog, basketball)
Monday - Chest/Tricep/Shoulders/Abs
Tue - Mild Cardio
Wedn - Back(Includes Lats and that neck area)/Biceps/Forearms
Thur - Mild Cardio
Fri - Legs/Abs
Sat - Mild Cardio

Am I doing something wrong, or missing anything? Help out the newb!

All Very good suggestions by these bro's.... I say you just start ya up an o'l 5x5 program...Looks simple and easy but you'd be suprprised at the ass kickin ya'll recieve...OH and start eatin your ass off....clean...

 

[Cmoazz]

Ok, sorry but... what is 5x5, row, and military press? Thanks guys

 

[anotherbutters]

For the 5x5, look at the Training Information Vault thread at the top of the page.

Here's a row and military press:

http://exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

 

[Cmoazz]

Ok, so 5x5 means, 5 sets of 5 reps right? 5 reps should be all I should be able to do, I should be pushin hard on that 5th right?

 

[Cynical Simian]

Ok, so 5x5 means, 5 sets of 5 reps right? 5 reps should be all I should be able to do, I should be pushin hard on that 5th right?

Just read madcow's site and come back in a couple days (which is how long it'll probably take you to read and digest everything) with questions. If you decide to do the linear 5x5 as recommended above, that reading will be an excellent investment since you'll actually have a clue what's going on and why "the program is working".

 

[Guni]

Read everything in this site to learn about the 5x5 and training in general really:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

Then learn to properly squat, deadlift and press. Get Starting Strength by Mark Rippetoe, its a must have book.

Once you've learned the lifts and ran the rippetoe workout or 5x5 and got the hang of what its about you'll probably be ahead of 90% of people in your gym in terms on how to properly train. Further research around this forum and other sources is up to you. As is the amount of hard work you put in to get the results you want.

GL