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  • Posted On: 07-11-18, 2:59 pm (EDT) #1

    I need help. please

    July 11, 2018, 2:59 pm

    I use Push Pull wokrout (It means i use this workout twice a week) routine here's my workout routine.

     

    Lat pulldown 6 sets 8 reps

    Spider curls 5 sets 8 reps

    Drag curls 8 sets 8 reps

    Lat cable row 4 sets 8 reps

    Preacher curls 4 sets 8 reps

    Cable curls 4 sets 8 reps

    Lat pulldown Machine 4 sets 8 reps

    Lat row machine 4 sets 8 reps

    Concentration curls 3 sets 8 reps

    21s curls 1 set 21 reps

    Wrist curls 5 sets 8-15 reps (as much ad I can do)

     

     

    Is this too muuch. I'm a begineer and I've been working out for 2 weeks. 

    Am I overtraining?? Thanks..

     

    I m in caloric deficit as I've 24% bodyfat.

     

  • Posted On: 07-12-18, 11:54 pm (EDT) #2

    I need help. please

    July 12, 2018, 11:54 pm
    Posted by: talhaarshad

    I use Push Pull wokrout (It means i use this workout twice a week) routine here's my workout routine.

     

    Lat pulldown 6 sets 8 reps

    Spider curls 5 sets 8 reps

    Drag curls 8 sets 8 reps

    Lat cable row 4 sets 8 reps

    Preacher curls 4 sets 8 reps

    Cable curls 4 sets 8 reps

    Lat pulldown Machine 4 sets 8 reps

    Lat row machine 4 sets 8 reps

    Concentration curls 3 sets 8 reps

    21s curls 1 set 21 reps

    Wrist curls 5 sets 8-15 reps (as much ad I can do)

     

     

    Is this too muuch. I'm a begineer and I've been working out for 2 weeks. 

    Am I overtraining?? Thanks..

     

    I m in caloric deficit as I've 24% bodyfat.

     

    I wouldn't say it's over-training, as long as you are eating and resting enough. BUT, you definitely don't need that much volume for a pull workout, especially when it's being done twice a week, and you certainly don't need that many exercises.

     

    For example.. you have lat pulldown twice, a lat row twice, and 25 sets for your biceps with 6 different exercises all in one workout.

     

    Have you looked at the PPL program on the site? That would give you a better idea of overall volume for the entire workout and each body part when training twice a week. You could easily half what you're doing right now, and simplify it to 2-3 exercises for your back, and 1-2 exercises for your biceps. https://muscularstrength.com/Push-Pull-Legs

     

    Also, you say you're a beginner - you might not need to be in a deficit for too long, because once you're at about 20% body fat or a little less, you should be able to lose fat while building muscle as a beginner (or at least eating at maintenance).

     

    How old are you?

  • Posted On: 07-13-18, 3:04 am (EDT) #3

    I need help. please

    July 13, 2018, 3:04 am
    Posted by: Scott_Herman

    I wouldn't say it's over-training, as long as you are eating and resting enough. BUT, you definitely don't need that much volume for a pull workout, especially when it's being done twice a week, and you certainly don't need that many exercises.

     

    For example.. you have lat pulldown twice, a lat row twice, and 25 sets for your biceps with 6 different exercises all in one workout.

     

    Have you looked at the PPL program on the site? That would give you a better idea of overall volume for the entire workout and each body part when training twice a week. You could easily half what you're doing right now, and simplify it to 2-3 exercises for your back, and 1-2 exercises for your biceps. https://muscularstrength.com/Push-Pull-Legs

     

    Also, you say you're a beginner - you might not need to be in a deficit for too long, because once you're at about 20% body fat or a little less, you should be able to lose fat while building muscle as a beginner (or at least eating at maintenance).

     

    How old are you?

    Hey scott Im 15.

  • Posted On: 07-13-18, 1:22 pm (EDT) #4

    I need help. please

    July 13, 2018, 1:22 pm

    15 years old. Scotts the pro here but man just do 3 days of full body compounds to maximize all that young testosterone mucle building

     

    example

    day 1 Monday

    Squat

    Incline Bench BB

    Pull up

    Overhead press BB

    Accessories/ supplement lifts 2-3 sets x 8-15 reps

    1.DB flat bench

    2.(pick one) skull crusher/ cable pull down/ tricep kick back

    3.Standing hammer curls

     

     

     

    Day 2. Wed

    Lunges

    Flat Bench BB

    T-Bar Row

    Shoulder flys

    Acc./ Supp

    1. calfs

    2. close grip bench

    3. lying down 70 degree bench curls

     

     

    Day3. Friday

    Deadlifts

    Overhead press

    Chin Up

    Incline Bench

    Dips for tricpes

    Acc/ supp

    1. barbell curl

    2. cable face pull

    3. leg extension

     

    This way you max muscle growth and from your post of work outs you really want big arms and there is plenty of arm work in there. After a few months take out some of the arms and replace with a different body part to do supplemnts with.

     

    You can use 3x8s for compounds one week, then week 2 4x6, and maybe if your in sports do one week 3x3 (heavy after you figure out good form) and keep doing these every 3 weeks and start back at 3x8s and start over. Do that until you stop making gains. That should be a good long while before you need to change it up.

     

  • Posted On: 07-13-18, 1:24 pm (EDT) #5

    I need help. please

    July 13, 2018, 1:24 pm

    Oh add some abs in there too

  • Posted On: 07-15-18, 11:36 pm (EDT) #6

    I need help. please

    July 15, 2018, 11:36 pm
    Posted by: talhaarshad

    Hey scott Im 15.

    There's an option there from @zeke_be! I would suggest training everything twice a week for sure, that's why I suggest looking at the PPL program so you can start to get more frequency in your training, and simplify it a bit to probably get more results rather than just spinning your wheels doing so many movements.

     

    Also, if you're 15, cutting isn't really something you should be looking at.. if you really are 24% body fat, you could maybe cut just a little bit, but not much at all. You want to be making the most of this time to build muscle, and at your age, as a newbie, you'll be able to lose fat while you're actually building muscle.

     

    If anything, eat at a maintenance level until you get to about 20% bf, and then go into a slight surplus to help build more muscle while losing fat. Have you been to the @mealplan page to do some calculations for where to start?

  • Posted On: 07-17-18, 7:41 am (EDT) #7

    I need help. please

    July 17, 2018, 7:41 am
    Posted by: Scott_Herman

    There's an option there from @zeke_be! I would suggest training everything twice a week for sure, that's why I suggest looking at the PPL program so you can start to get more frequency in your training, and simplify it a bit to probably get more results rather than just spinning your wheels doing so many movements.

     

    Also, if you're 15, cutting isn't really something you should be looking at.. if you really are 24% body fat, you could maybe cut just a little bit, but not much at all. You want to be making the most of this time to build muscle, and at your age, as a newbie, you'll be able to lose fat while you're actually building muscle.

     

    If anything, eat at a maintenance level until you get to about 20% bf, and then go into a slight surplus to help build more muscle while losing fat. Have you been to the @mealplan page to do some calculations for where to start?

    This is my workout for push day. It means i use this 2 itmes a week. Am I overtraining?

     

    Db incline Press 6 sets 8 reps 1 min rest between sets

     

    Lateral raise 5 sets 8 reps

    Butterfly raise 4 sets 8 reps (for side delts)

    Hip huggers 3 sets 8 reps (for side and rear delts)

     

    SUPERSET:

     

    Tricep extension + Kickbacks 4 sets (till faliure)

    Bent over tricep extension + Pushdown 4 sets 8 reps

     

    Cable upper chest fly 3 sets 8 reps

    Cavaliere Crossovers 3 sets 8 reps (for upper chest)

     

    Facepulls 4 sets 8-10 reps.

     

    Thanks

  • Posted On: 07-17-18, 8:16 pm (EDT) #8

    I need help. please

    July 17, 2018, 8:16 pm

    Hey talhaarshad,

     

    Doesn't look like "overtraining" to me at all. The volume is extremely manageable and standard, you should not have recovery issues unless diet/sleep is off. Enjoy the gains brother!

  • Posted On: 07-17-18, 11:15 pm (EDT) #9

    I need help. please

    July 17, 2018, 11:15 pm
    Posted by: talhaarshad

    This is my workout for push day. It means i use this 2 itmes a week. Am I overtraining?

     

    Db incline Press 6 sets 8 reps 1 min rest between sets

     

    Lateral raise 5 sets 8 reps

    Butterfly raise 4 sets 8 reps (for side delts)

    Hip huggers 3 sets 8 reps (for side and rear delts)

     

    SUPERSET:

     

    Tricep extension + Kickbacks 4 sets (till faliure)

    Bent over tricep extension + Pushdown 4 sets 8 reps

     

    Cable upper chest fly 3 sets 8 reps

    Cavaliere Crossovers 3 sets 8 reps (for upper chest)

     

    Facepulls 4 sets 8-10 reps.

     

    Thanks

    That looks solid @talhaarshad! Nice job minimizing the exercise choices and doing more sets. Like I said in my original post about your pull workout, it's not going to be overtraining PROVIDED you are eating enough and sleeping sufficiently to grow 😊 πŸ’ͺ 

     

    I'm guessing you are trying to improve your upper chest given that all three chest exercises are upper chest focused? Would you do this both PUSH days? Or would you do one day with more focus on some flat movements too?

  • Posted On: 07-18-18, 3:19 am (EDT) #10

    I need help. please

    July 18, 2018, 3:19 am
    Posted by: Scott_Herman

    That looks solid @talhaarshad! Nice job minimizing the exercise choices and doing more sets. Like I said in my original post about your pull workout, it's not going to be overtraining PROVIDED you are eating enough and sleeping sufficiently to grow 😊 πŸ’ͺ 

     

    I'm guessing you are trying to improve your upper chest given that all three chest exercises are upper chest focused? Would you do this both PUSH days? Or would you do one day with more focus on some flat movements too?

    Yeah. I think I've lil bit gyno cuz Im 15. I can't afford surgery right now bcz my dad or mom won't allow me to do so.

     

    That's why I'm trying to equalise my chest a lil bit. So it'll be less visible. Btw if I Incline bench about 60 pounds as a beginner. Does it mean I'm gaining strength on the whole chest area or just upper chest. Will it cause any imbalance in the future?

     

    And yes I follow this on both push days.

     

    I know I'm a beginner and i know nothing yet. But

    Can you guide me in detail that is flat bench stuff required or not? I know you've a lot of knowledge in fitness.

     

    Thanks.

     

  • Posted On: 07-18-18, 11:58 pm (EDT) #11

    I need help. please

    July 18, 2018, 11:58 pm
    Posted by: talhaarshad

    Yeah. I think I've lil bit gyno cuz Im 15. I can't afford surgery right now bcz my dad or mom won't allow me to do so.

     

    That's why I'm trying to equalise my chest a lil bit. So it'll be less visible. Btw if I Incline bench about 60 pounds as a beginner. Does it mean I'm gaining strength on the whole chest area or just upper chest. Will it cause any imbalance in the future?

     

    And yes I follow this on both push days.

     

    I know I'm a beginner and i know nothing yet. But

    Can you guide me in detail that is flat bench stuff required or not? I know you've a lot of knowledge in fitness.

     

    Thanks.

     

    At 15 it would be very hard to tell if you have gyno. At 24% body fat, the first thing you need to do is lose that fat. Once you're down somewhere between 10-15%, if you still had gyno symptoms at that point, then it might be something you look at more seriously.

     

    There's a good chance you'll find it's just excess fat, and once you lose it, it will look better. Not guarenteed, but a good chance.

     

    You will be training the whole chest with an incline press, just more emphasis on the upport portion. I would still do some flat pressing if you can - maybe start with a flat press for one of your PUSH workouts each week. But you can still keep that emphasis on the upper chest if you want to build it up.

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