A change in my programme
hi guys, I've been going to the gym for 6 weeks now and I've been following a simple programme that an instructor told me to follow, basically is 1 workout per muscle and 3 sets for each, working only 3 days a week. I'm 1.89m and weight 69kg, now I was thinking of following Jamcore style training. But I was looking at the videos and then in the forum and I found out lots and lots of programs that people do, now I'm confused because I want to know which one is the most efficient lol I actually find the videos quite good because everything is explained in detail. For example in the video of chest and arms (http://www.myfittribe.com/jamcoretraining/men/chest-and-arms-workout.htm...) there are 3 workouts for each body part, but I've seen other people's programs in the forum which go up to 5 workouts for the same body part, that is what confuses me, is Jamcore not as efficient as it is the other people's programmes? or is it just different styles of working out?
My aim is to gain some muscle and tone up for the summer so I can take my T-shirt off at the beach :P
For the moment I will stick to this routine:
Monday: Chest and arms
Tuesday: Shoulders and abs
Wednesday: Back and legs
Thursday: Chest and arms
Friday: Shoulders and abs
I've been reading about diet and I think I eat quite well :)
Thanks for the replies.
I can assure you that the
I can assure you that the Jamcore workouts work just fine. If you need proof check the before and after photos on my profile. Yes people change their workouts or add exercise to achieve specific goals. As far as your workouts I really would not recommend after training only 6 weeks to hit bodyparts twice in five days. Also I would never recommend to anyone training back and legs together. These are the largest,strongest muscles in the body and I see no way you can hit both groups with the needed intensity in one workout. Remember YOU DONT grow in the gym, you grow while resting ,eating and recovering.
My suggested routine for you would be more like this:
Monday: Legs
Tuesday: Chest and Biceps
Wednesday:Rest
Thursday:Back
Friday:Shoulders and Triceps
Weekends off
Do abs Tuesday and Thursday and if you are trying to pack on size do cardio only twice a week. Good luck brother and train hard!!
what if i train chest,
what if i train chest, biceps and triceps in the same day and do shoulders and abs the same day?
Monday: legs and abs
Tuesday: Chest, biceps and triceps
Wednesday: rest
Thursday: Back and abs
Friday: Shoulders and abs
weekends: off
At the moment I'm just experimenting to see what suits me and then I'll stick on it.
Is there is any jamcore video for legs or back? I think thats the only thing missing to complete my program.
......
im gonna agree with Bill up there...
the routine he suggested looks good...
anyways, theres 1000s of different routines, we're all different , what might work on me may not necessarily work on you...
your instructor gave you a fullbody routine, which is alright for beginners, and you should stick with it for about 8 weeks before changing to another routine...
now, if you wanna gain muscle, a split program is good, a 3 or 4 split would be ideal...
about the exercises...
you'd have about 1-5 exercises per bodypart, all depends how many bodyparts you're going thru at the given day...
my routine is right now:
monday: legs & abs
squats 3x12
leg curls: 5x10
leg ext: 5x12
legpress: 4x10
standing calve raise: 4x15
seated calve raise: 3x12
Julien's abs circuit + abs machine
-i have this many, cause i dont have any other bodyparts, but abs to do...-
tuesday: chest & triceps
cable cross: 4x12
benchpress: 4x10
incline dumbbell press: 3x10
pec deck: 3x10
decline close grip skull crusher: 3x12
dumbbell triceps extensions: 3x10
triceps cable pulldown: 3x12
upright rows: 3x10
wednesday: cardio & abs
treadmill
crosstrainer
wave machine
Julien's abs circuit + abs machine
thursday: back & biceps
chin up 4x12
barbell bent over rows:4x12
deadlift: 3x10
lat pulley: 3x12
ezbar curls: 4x12
preacher curls: 3x12
hammer curls: 3x10
friday: shoulders & abs
lateral raise: 5x15
arnold press: 3x10
bent over lateral raise:3x12
wide grip upright rows: 3x12
Julien's abs circuit + abs machine
saturday: cardio or off, whichever i want
treadmill
crosstrainer
wave machine
sunday: off
-------------------------------------------------
Romah Buch
Trainer
E-mail: srbuch84@hotmail.com
Profile: www.myspace.com/srbuch
Yahoo: srbuch06
MSN: srbuch84@hotmail.com
Thanks for the replies
Thanks for the replies :)
What do you think of this routine?
Monday: Legs
Leg press
Leg curl
Leg ext.
Calf raise (on the leg press machine)¨
Tuesday: Shoulders/abs
Jamcore workout
Wednesday: Chest /Triceps
Jamcore workout
Thursday: Back/Biceps
Not got anything for the back but I'm looking. For biceps I do the Jamcore workout
Friday: Shoulders/ abs
Jamcore workout
Basically I'm just using the workouts and routines in this website because they are really good explained etc...
However I only do like 3 workouts for the same muscle while you do about 4 or 5. Should I go for a vider range of workouts? For example I was thinking of including decline bench presses to my routine so it works out more my chest, but I'm not sure if it will have any greater effect since in the jamcore chest and arms video they say that that is a COMPLETE chest workout. I would like to know more about this.
Thanks.