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  1. #26
    Regular Poster expor's Avatar
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    Default Re: Weight training for the first time!

    Personally im not a fan of full body workout,but that is just me,for me at the moment I feel the 4 day split works well , however due to work commitment I may need to aim for a 5x5 strong lift, many swear by it . But people like scrutiny know their stuff, plenty of great workouts on this site, worth checking some or and see what works for you
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    Well picked up a knock playing football (soccer) and squats are out of the equation for the foreseeable future and deadlifts probably for the next week atleast

    Still undeterred i'm going to switch to Dougs 4 day split till i recover then see how things go.

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    I haven't tried it personally since i dont have access to the equipment but I like the look of it. I think I am going for the Frankoman's Dumbbell Split after this. Good luck with your new workout, get after it my friend.

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    Quote Originally Posted by Monkeypants View Post
    I haven't tried it personally since i dont have access to the equipment but I like the look of it. I think I am going for the Frankoman's Dumbbell Split after this. Good luck with your new workout, get after it my friend.
    Cheers mate, been trying it this week. Felt a bit strange going from the full body workout to the split but i definitely feel i'm training the set muscle group harder, not sure if the weeks rest is too long per group when i'm just starting though?

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    Switching from a fullbody to a split can be a bit weird at first. I used to love doing full body until this time around when I went straight into a split. Noticed the same thing you did and that I was able to train each muscle group harder. Stick with it, you might like it a bit more.

    Personally, I would stay with the once a week training. You're new to lifting so putting your body through a twice a week routine might not be as beneficial as once a week. Even with training each group individually its not strictly isolation movements in Doug's Split so you are using the other muscles. For example, with the Close Grip Pulldown on back day, even though its a great back exercise, you'll feel a little bit in the biceps (shouldn't be too much until you start fatiguing, then you may feel a bit more).

    By the way, are you a fan of football? If so, what club do you support?

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    Quote Originally Posted by TestingLimits View Post
    Switching from a fullbody to a split can be a bit weird at first. I used to love doing full body until this time around when I went straight into a split. Noticed the same thing you did and that I was able to train each muscle group harder. Stick with it, you might like it a bit more.

    Personally, I would stay with the once a week training. You're new to lifting so putting your body through a twice a week routine might not be as beneficial as once a week. Even with training each group individually its not strictly isolation movements in Doug's Split so you are using the other muscles. For example, with the Close Grip Pulldown on back day, even though its a great back exercise, you'll feel a little bit in the biceps (shouldn't be too much until you start fatiguing, then you may feel a bit more).

    By the way, are you a fan of football? If so, what club do you support?
    Cheers for the advice mate, i'll keep at it for a bit and see how it goes.

    I'm a big football fan yup, support the mighty Glasgow Rangers

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    Quote Originally Posted by UKnovice View Post
    Cheers for the advice mate, i'll keep at it for a bit and see how it goes.

    I'm a big football fan yup, support the mighty Glasgow Rangers
    No problem, wish someone else chimed in with their opinion though. That's just what I've experienced. Only time I've seen/heard people train parts 2x a week are ones who have been lifting for a while.

    Ewww, Rangers???? Really???? Its a shame what happened to them, but oh well. I'm a BPL fan, mainly a Newcastle but I appreciate any good football.

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    I agree with testing. I tinkered around with some workouts that worked muscles once a week on here and I felt spent after those. I am switching to a 3 day split after this workout. I went with full body at first to get my whole body on the same level before I start hammering individual groups was my thinking

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    Quote Originally Posted by TestingLimits View Post
    No problem, wish someone else chimed in with their opinion though. That's just what I've experienced. Only time I've seen/heard people train parts 2x a week are ones who have been lifting for a while.

    Ewww, Rangers???? Really???? Its a shame what happened to them, but oh well. I'm a BPL fan, mainly a Newcastle but I appreciate any good football.
    It'll be my first full week of the split starting today so will see how it goes over the course of a month or so and take it from there i reckon.

    Rangers through and through going through the darkest days of our history but hopefully get back to past glorys soon enough. You appreciate good football but support Newcastle??? A slight contradiction going off last season's performances

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    Sessions are going really well, i'm lifting more than when i was on the full body but don't feel as though i've worked as hard. Not sure if that's a good or bad thing but will keep at it for now.

    Weighed in a day early as i'm not sure i'll make the gym tomorrow and although there's not a significant weight gain i have added 1.5lbs of muscle mass so really happy with that

    Have upped the calorie intake as well so will continue to monitor.

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    Glad to see the new workout is working, keep it up

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    Quote Originally Posted by Monkeypants View Post
    Glad to see the new workout is working, keep it up
    Cheers mate, will do a picture update some time next week but no change in my eyes, definitely feeling better in myself though

    Am gonna change up Dougs 4 day split routine a little though as want to add deadlifts and replace stiff legged deadlifts for romanian deadlifts. That said tried the romanian ones and couldn't seem to get the form right.
    Last edited by UKnovice; 08-11-2013 at 05:19 PM.

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    Quote Originally Posted by UKnovice View Post
    Cheers mate, will do a picture update some time next week but no change in my eyes, definitely feeling better in myself though

    Am gonna change up Dougs 4 day split routine a little though as want to add deadlifts and replace stiff legged deadlifts for romanian deadlifts. That said tried the romanian ones and couldn't seem to get the form right.
    I know just what you mean, I can't see the results on myself either but I guess you look at yourself every day. I bet the pictures to compare will help. Take care man

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    Righto so here's the pics of so far. No change yet so is more for my own benefit.



  15. #40
    M&S Senior Member WolvesUK's Avatar
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    Looks like a good one to me, UK Novice. Best of luck. Let us know how you get on.

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    Quote Originally Posted by WolvesUK View Post
    Looks like a good one to me, UK Novice. Best of luck. Let us know how you get on.
    Will do mate, cheers.

    Been a while since i updated my program and weights so here goes. The number in black was where i was 3 weeks ago, the one in red is where i'm at now.

    Dumbbell military press: 20lbs - 22lbs
    Dumbbell lateral raise: 11lbs - 13lbs
    Dumbbell reverse fly: 18lbs - 20lbs
    Dumbbell shrugs: 26lbs - 35lbs

    Lying tricep extension: 33lbs no change but form is a lot better
    Cable tricep extension: 22lbs - 28lbs
    One arm dumbbell extension: 13lbs no change but form is a lot better

    Wide grip assisted pull ups: 101lbs - 90lbs
    Lat pull down to chest: 77lbs - 88lbs
    Close grip pull down: 77lbs - 88lbs
    One arm dumbbell row: 26lbs - 35lbs
    Bent over row: 30lbs no change, did initially go up in weight but found i was using momentum to lift so really been focusing on good form

    Incline dumbbell bench press:
    26lbs - 35lbs
    Barbell bench press: 88lbs - 110lbs
    Incline dumbbell fly's: 26lbs - 31lbs
    Cable crossovers: 14lbs - 17lbs

    Incline dumbbell curl: 18lbs - 22lbs
    Preacher curl: 15lbs - 20lbs
    Standing hammer curl: 18lbs - 20lbs

    Squats: unable to squat at the minute due to injury
    Leg press: 198lbs - 243lbs (got to be careful again due to injury)
    Leg extension: 66lbs - 77lbs
    Romanian deadlifts: 66lbs
    Seated calf raise (using leg press machine): 198lbs
    Standing dumbbell calf raise: 35lbs

  17. #42
    M&S Senior Member JamesWarren's Avatar
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    It will take some time until you see changes. Keep working it'll be for the better overall.

    Cool sleeves though!
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

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    I wouldn't worry he results will show. You are progressing and following a solid workout so it's only a matter of time until you see change. I bet you are feeling a lot better now than before working out at all.

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    So it's been a while since i've been on here but thought as i'm getting back into things i'd resurrect this thread for my own benefit more than anything as i'd like to track my progress.

    Unfortunately after several months at sticking to it last year i injured myself playing football and was out of action for a few months, got lazy and couldn't get back into the swing of things. Fast forward to where i am now....

    Decided around 3 months ago that i'd been going about things completely the wrong way previously. I've never been a big lad but have always been body conscious and therefore always looked to lose weight before trying to actually stick on some muscle first and therefore was stuck in the skinny fat rut with no end in sight. Thought stuff it, and over this winter i'm just going to bulk and not worry too much about gaining fat (within reason).

    Started off training around 4 times a week but have found that recently i've started to really enjoy the gym for the first time and so have upped my training to around 5/6 times a week. Anyway will try keep this log fairly up to date

    Here's where i'm at just now:
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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    Last edited by UKnovice; 09-05-2015 at 09:22 PM.

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    Will get my workout routine up shortly
    Last edited by UKnovice; 09-06-2014 at 08:39 PM.

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    DAY 1 - Legs

    All exercises performed with 1 warm up set of 20 reps low weight. 4 sets in the 8-12 rep range increasing weight each set and last set is a triple drop set to failure.

    1. Barbell lunge super set with bodyweight jump squats x 15

    2. Barbell squat

    3. Stiff legged deadlifts

    4. Barbell jump squats

    5. Standing calf raise

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    DAY 2 - Chest

    All exercises performed with 1 warm up set of 20 reps low weight. 4 sets in the 8-12 rep range increasing weight each set and last set is a triple drop set to failure.

    1. Incline DB press super set with v-ups

    2. Incline DB flies super set with close grip press ups

    3. Bench press

    4. Decline barbell press or DB pull overs

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    DAY 3 - Back

    All exercises performed with 1 warm up set of 20 reps low weight. 4 sets in the 8-12 rep range increasing weight each set and last set is a triple drop set to failure.

    1. Barbell complex - 5 x romanian deadlifts & 5 x bentover rows x 3

    2. Incline one arm DB row super set with reverse grip barbell row

    3. Deadlifts

    4. T-bar row

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    DAY 4 - Shoulders

    All exercises performed with 1 warm up set of 20 reps low weight. 4 sets in the 8-12 rep range increasing weight each set and last set is a triple drop set to failure.

    1. Seated DB press super set with bodyweight jump squats x 20

    2. Standing barbell press super set with standing lunges x 15

    3. Barbell upright rows

    4. Seated DB lateral raise super set with seated DB front raise

    5. Standing DB shrug

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    DAY 5 - Arms

    All exercises performed with 1 warm up set of 20 reps low weight. 4 sets in the 8-12 rep range increasing weight each set and last set is a triple drop set to failure.

    1. Barbell curls super set with overhead DB extensions

    2. Reverse barbell curls super set with tricep kickbacks

    3. Seated DB curls - 5 x right, 5 x left x 2

    4. Skull crushers super set with close grip bench press

 

 

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