Ok I have been lifting for about 3 years. I am 43 years old 5'10" ,195 pounds.
My routine looks like this :
db tricep extensions
lat pull downs
BB flat bench press
DB flat bench press
I shrug around 350 on bb and 115 on DB, I bench around 255 (don't know my max) DB tricep extensions I use 115 pounds.
I want to get serious now, but when I look at the routines here it seems that there are not enough exercises. Can anyone lead me in the right direction please. Not bodybuilding I just want to be strong and look it too
thank you in advance
There are tons of pre-made routines that will do wonders for you. Many people that have done tons of exercises per body part think that less is not better. Frequently, it is. You want to focus on the big, compound exercises - squats, deads, bench press, sohp, pullups/chinups, rows, power cleans, etc. Those should be first in the routine for each day. Then if you want to do a few isolation exercises at the end, that's OK, too.
You might read the Starting Strength sticky. Starting Strength is an excellent program. It will help you build a good foundation of strength (and size, if you eat enough).
Give chalk a chance.
49 years old
I see that you have all the important lifts in there - squats, deads, overhead press, bench, pull-ups, and rows (all compound lifts). You do have quite a lot of isolations in there, which really isn't necessary. Unfortunately that is the mentality that most (uninformed) people have. You'll notice that almost every guy at the gym has an "arm day" I bet, and I also bet that it's probably pretty rare to see people squatting properly (if at all) or deadlifting at all.
That brings me to my next point - If you never learned how to full squat properly, I'd highly suggest that you do so. I did 1/2 squats for the longest time (when I finally realized how important squatting was, because I never used to do them), and I was wondering my my knees were always shot. Little did I know that proper form and going deep is very critical to avoid unnecessary pains and injuries. Check out the book "starting strength" for proper form on all the lifts, especially squats.
Yeah a lot of guys are doing the "arms" day routine. I have just purchased starting strength but I think I am past the "fundamental stage". I am really looking for something to move me past where I am stuck now.
Last edited by ghard78; 05-26-2009 at 11:37 AM.
I 4th SS. Get it, read it, do it. Youll make great progress with a good diet.
Besides "novice" has nothing to do with being new to lifting. It just simply means that you are capable of making linear progress in your lifts every workout. Once that is no longer possible, then you are no longer a "novice" according to Rippetoe's definition.
I will give SS a shot but can I also do some isolated bicep, tricep and trap exercises ? Or do I just stick with the squat, bench press and deads?
Isolation isn't a bad idea with SS especially if you've been lifting for so long. I second ZenMonkey with the trap work... you won't need it with the deadlifting.
If your benching properly you won't need much tricep work.
I'd limit the direct bicep work to maybe 3 to 5 sets per week, because you really shouldn't need any more then that. Make sure you do a lot of chin-ups while doing SS though. That right there will give you tons of bicep work.
As for direct tricep work, I'd say you don't really need that either, but if you really do feel the urge, then do it the same as biceps - 3 to 5 sets per week.
Maybe make friday your day where you do the bis and tris, or maybe make monday the day you add the bis and friday the day you add the tris. Basically just don't do direct bis and tris every workout. That's how I would go about it.
So I have started a new routine... here it is...all exercises are 3 sets
Lower Back exercise
I mix in chinups 3 times a week too.
ZenMonkey whatcha think about it?
bump .....waiting on Zen
Whats up man? So youre 43, 5'10'' and 195 and just looking to get balls strong? What do your lifting numbers look like (squat, dl, bench, OHpress)? What is your bf%? What is your lifting experience? Any other specific goals? PM me if you like.