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  1. #1
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    Default Need help with my routine

    Ok so Iíve been doing this routine for 3 weeks now and I noticed that Iím no longe feeling any Domís the next day in my biceps , triceps legs however I do in my chest back shoulders and sometimes abs. Iím 5Ē8 17 and I follow this diet- weetabix for breakfast, meal replacement shake for lunch and then something like meatballs or spaghetti Bolognese for tea , whatever my mum cooks. The routine is as follows:

    Day 1 (Monday and Thursday)
    Decline press machine 3x10
    Dumbbell press 3x10
    Dumbbell fly 3x10
    Dumbbell lat raise 3x10
    Shoulder press machine 3x10
    Tricep pushdowns 4x12
    Press ups 3x max
    Toe touch crunches 3x 25

    Day 2 (Tuesday and Friday )
    Leg extension 3x15
    Leg curl 3x12
    Leg press 3x20
    Lat Pull downs 3x10
    Cable rows 4x10
    Barbell curls 3x10
    Dumbbell curls 2x15
    Press-ups 3x max
    Leg raises 3x15

    Iíd really appreciate some help with I dentifying what I might be doing wrong , I do know about form and I have a good form while doing it and I can really feel the pain while Iím doing it itís just as soon as I wake up the next day nothing really aches , thanks for your time x

  2. #2
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    Default

    After a while you do not feel any muscle ache anymore. It is because your muscles are adapting and are getting well trained. So there is nothing wrong with that. It has been a long time since I have muscle aches and I am down the gym 5-6 times a week.
    You may notice that when you change your routine or schedule that some aches will pop up again but will quickly disappear.

    Weetabix is processed food: blood sugar - insulin spiking. I would not recommend. Have some walnuts with a little oats in some almond milk or some cottage cheese.

    Keep up the good work!

    Cheers.
    It is not that life is too short, it is just that you are dead for so long...

  3. #3
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    Thanks for the response , it sounds like you know what youíre doing so I have an extra question to ask , do you flex youíre muscles when you lift weights or just try to pull the weight ? Cheers again x

  4. #4
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    Default

    Quote Originally Posted by Ollieb311 View Post
    Thanks for the response , it sounds like you know what you’re doing so I have an extra question to ask , do you flex you’re muscles when you lift weights or just try to pull the weight ? Cheers again x
    I do not know if I have well understood your question. But when I do my exercises I tend to do the complete movement, and not cut it short. Explosive on the contraction (concentric) and slow on the rebound (eccentric). It is all about time under tension.

    Before starting the routines I perform a cardio session in order to warm up the muscles to prevent injuries. For example a do a minute of Jumping Jacks, some Burpees and some Step Ups. I try to change these from session to session. There are some nice routines you can alternatively do with light dumbbells.

    Cheers friend.
    It is not that life is too short, it is just that you are dead for so long...

  5. #5
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    Thanks for the help man it means a lot you give really good advice ! X

 

 

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