I started training with dumbbells about four months or so ago. I had never weight trained at all before. I am a computer programmer by trade. Yep, sedentary personal and professional life had made me pretty flabby and weak.
I didn't know if I had the discipline to follow a weight training routine so I decided to start small by buying some cheap-o adjustable dumbbells.
What I really need to be told is if I am training too much. Right now I do a two day split:
Day 1 - Chest, Biceps, Triceps and Abs
Flat dumbbell press (Flat and inclined)
Flat dumbbell flye (Flat and inclined)
Straight-arm cross bench pullover
Seated simultaneous dumbbell curl with a twist
Seated alternate hammer curl
Concentration curl with a twist
Lying alternate dumbbell curl
Reverse dumbbell curl (Damn, this hard for me)
Lying dumbbell extension
One-arm triceps kick-back with a twist
Seated one arm triceps overhead extension with a twist
Cross-face triceps extension
Dips between benches
Squatting side bend
Raised knee crunch
Day 2 - Back, Shoulders and Abs
Double-arm bent dumbbell row
Single-arm bent dumbbell row
Dumbbell deadlift shrug
Seated dumbbell back lateral
Seated simultaneous dumbbell press
Seated side later (my most difficult routine)
Standing bent lateral with a twist(another ball-buster)
Reverse overhead dumbbell lateral
Same abs routine
I use the pyramid scheme for these routines: 1 x 12, 1 x 10 and 1 x 8. The last reps in my set I do to near failure or failure, even if I go past my 10 reps.
I haven't done any leg routines I'm afraid to say as I just let the running six miles 4-5 days a week take care of that. I know, it is not the same and does not utilize all of my muscles. I will now start with exercising my legs more.
Okay, now to my question....I usually do two complete splits per week with 2-3 aerobics per week as well. Should I be doing only ONE split per week in order to let my muscles heal?
I've made some great progress in the last month. My muscles seemed to have really taken off. I am wondering how much better I COULD have done if I'd let my muscles heal more in between. As everyone else has probably experience, the tendency is to over-train.
I look forward to your suggestions. I promise to post some pictures of me in a couple days of what I looked like before I started then in one month increments up until present.
Oh, for some basic stats. I am 38 years old, am 5'9" and don't know what the heck by body fat is. Five months ago I had completed my weight loss program. I went from 230lbs to 160lbs. I gained back about 10lbs but feel(hope!) that at least a couple pounds of that is muscle.
I will be starting to take 100% whey protein once I receive it in the mail in a couple days. I am pretty good at eating clean as well.
P.S. I am off on a vacation for a couple days and wont be able to respond until Sunday evening.