BlackPowder
White Belt
- Joined
- Oct 14, 2009
- Messages
- 79
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Hey everyone,
So, lately i had some back issues, lower back pain.. i asked my docter who told me to strengthen my back. As you may remember, i asked, in another thread a couple days a go, for good exercises to strengthen my (lower) back. People here recommended me, among other excerises, deadlifts, squats, hyperextensions and glute ham raises. Since i dont have the equipment to do those at home, i went to our local fitness gym for a trial training, and asked the fitness couch there to show me how to do squats, deadlifts and so on correctly..
He did, and I really liked it. Then I thought, if i am gonna pay the gym membership already, i can just as well do a scheduled strength training for my whole body and not just back specific stuff. So I asked our fitness guy again what kind of strength training schedule hed recommend.
Here is what he recommended:
He said, best would be to do a three day split, strength training on three days always with one day off in between. On each day id do one of the basic strenth exercises (squats, deadlifts, bench press); as well as 2 - 3 other basic strength exercises.
It would look like this:
Day one:
Squats
Bent over barbell rows
Weighted Dips
Day two:
Bench press
Biceps curl
Weighted pull ups
Day three:
Deadlifts
Neck presses
Barbell front raises
On each exercise of theses three days, he recommended to do 1 - 2 light warm up sets with 15 reps, and then 4 heavy sets of 8 - 12 reps.
Now, what i wanted to know, is that a good workout plan? I know something about strength training, but not too much, and im pretty new to it..
So i just want to be sure, that if i start weightlifting, i will actually do a good workout for my whole body, which will lead to some results and strength gain.
So, did our fitness guy make me a good workout schedule?
If not, what would you / what should i change?
Any other important excercises i should do?
Correct amount of sets and reps?
Once again, thanks for all answers and advices. I just wasnt sure how good our local fitness guy is and wanted to double check, if he recommended me a good workout, and if not, what i should change
Cheers
Fabian
So, lately i had some back issues, lower back pain.. i asked my docter who told me to strengthen my back. As you may remember, i asked, in another thread a couple days a go, for good exercises to strengthen my (lower) back. People here recommended me, among other excerises, deadlifts, squats, hyperextensions and glute ham raises. Since i dont have the equipment to do those at home, i went to our local fitness gym for a trial training, and asked the fitness couch there to show me how to do squats, deadlifts and so on correctly..
He did, and I really liked it. Then I thought, if i am gonna pay the gym membership already, i can just as well do a scheduled strength training for my whole body and not just back specific stuff. So I asked our fitness guy again what kind of strength training schedule hed recommend.
Here is what he recommended:
He said, best would be to do a three day split, strength training on three days always with one day off in between. On each day id do one of the basic strenth exercises (squats, deadlifts, bench press); as well as 2 - 3 other basic strength exercises.
It would look like this:
Day one:
Squats
Bent over barbell rows
Weighted Dips
Day two:
Bench press
Biceps curl
Weighted pull ups
Day three:
Deadlifts
Neck presses
Barbell front raises
On each exercise of theses three days, he recommended to do 1 - 2 light warm up sets with 15 reps, and then 4 heavy sets of 8 - 12 reps.
Now, what i wanted to know, is that a good workout plan? I know something about strength training, but not too much, and im pretty new to it..
So i just want to be sure, that if i start weightlifting, i will actually do a good workout for my whole body, which will lead to some results and strength gain.
So, did our fitness guy make me a good workout schedule?
If not, what would you / what should i change?
Any other important excercises i should do?
Correct amount of sets and reps?
Once again, thanks for all answers and advices. I just wasnt sure how good our local fitness guy is and wanted to double check, if he recommended me a good workout, and if not, what i should change
Cheers
Fabian