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| *Vultures Knob>>>Exercise Bike |
Is this weight training routine decent for my needs? |
Every other day, 3X per week. 2 sets of 10-12 reps per exercise, weight heavy enough to feel about exhausted on the 10th to 12th rep. Exercices are: Bench press, vertical press, horizontal (lateral) press, deep knee bends (squats), ab crunches, leg lifts and bicep curls. So 2 sets of 10-12 reps for each of these exercises. On alternate days I either run 3-4 miles or mtn bike. I want to maintain a toned and slightly muscular build without bulking up much. Sounds like a decent workout? Don't want to do the 3rd set and heard that two should suffice. Also sticking to the idea that there should be enough weight to feel exhausted by the 10th or so rep. If you already do a bench press, you don't need to do a lateral press, as that is basically the same exercise. You need some pulling movements in your upper body routine. You have 3 pushing movements (bench, "vertical press", and "horizontal press"). Do a vertical pulling movement like pullups or the lat pull down and a horizontal pulling movement like bent over rows or the seated cable row to round out your routine. It doesn't really matter what set/rep scheme you use, as long as you change it every 2-3 weeks so your body has a new stimulus to adapt to. If your feeling it by about the tenth rep then it is definately adequate. every time you feel that exhausted burn, its means the muscles are releasing the chemicals required to build mass, therefore you are getting more muscular. the running/ mountain biking is definately good for building too. if you dont want to bulk up too much, I suggest doing "heavy days" and "light days" on heavy days lift the same weight that you are doing now, and on light days decrease it 5-10 pounds and add on four additional reps. you will still be getting a good work out, and your muscle mass wont decrease or increase on these days, it will just stay the same. I've been a personal trainer for ten years and many of my male clients were pleased with that routine! But it sounds like you are very dedicated, so keep up the great work! - Tyanna personal trainer Sounds great. You shouldn't gave size with the 2 sets, but maintain the cardio. |
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