will this do anything for building muscle

[picantel]

Ok I look at tons of workouts and some great advice and decided on a variation of the OVT so I could also lose weight. I tried day 1 today and felt I got a decent workout and could definately see how someone could also lose weight doing this. I will switch different exercises out every 4 weeks. 10 sets of 10 reps per body part split into 2 different exercises.

If I am totally wasting my time please let me know. I am looking to put on a little size but definately get more ripped and more toned(bad word here I know)

Monday: Chest/Back
5*10 Barbell Bench Press
5*10 Incline Dumbbell Press
5*10 Barbell Row
5*10 Cable Row

Tuesday: Legs/Abs
5*10 Squats
5*10 Leg Press
5*10 Machine Crunch
5*10 Leg Raises

Wednesday: Off

Thursday: Biceps/Triceps
3*10 Dumbbell Curl
3*10 Close Grip Pullup
3*10 Preacher Curl
3*10 Tricep Rope Pushdown
3*10 Tricep 2 Hand Extentions
3*10 Close Grip Barbell Press

Friday: Off

Saturday: Anterior/Medial/Rear Deltoid
5*10 Military Press
5*10 Arnold Press
5*10 Trap Raise
5*10 Smith Rear Delt Row

[Bando]

I must have missed the cardio in there somewhere?

[Tishalicious]

Originally Posted by Bando

I must have missed the cardio in there somewhere?

Lots of isolation in it too...
might suggest looking at some more all-over type moves like Deadlifts.

[picantel]

Originally Posted by Tishalicious

Lots of isolation in it too...
might suggest looking at some more all-over type moves like Deadlifts.

Doing deadlifts in the next 4 weeks. I have a bad lower back and it has been hurting lately and could use some rest.

I realize there is no cardio but I work up a really good sweat. Also, I will be doing some cardio in my 3 off days although no more than 20 minutes as I cannot stand it.

[phikappa]

Why wouldn't you be able to gain muscle on that program?

You'll get out what you put in.

[Primol]

Originally Posted by picantel

Ok I look at tons of workouts and some great advice and decided on a variation of the OVT so I could also lose weight. I tried day 1 today and felt I got a decent workout and could definately see how someone could also lose weight doing this. I will switch different exercises out every 4 weeks. 10 sets of 10 reps per body part split into 2 different exercises.

If I am totally wasting my time please let me know. I am looking to put on a little size but definately get more ripped and more toned(bad word here I know)

Monday: Chest/Back
5*10 Barbell Bench Press
5*10 Incline Dumbbell Press
5*10 Barbell Row
5*10 Cable Row

Tuesday: Legs/Abs
5*10 Squats
5*10 Leg Press
5*10 Machine Crunch
5*10 Leg Raises

Wednesday: Off

Thursday: Biceps/Triceps
3*10 Dumbbell Curl
3*10 Close Grip Pullup
3*10 Preacher Curl
3*10 Tricep Rope Pushdown
3*10 Tricep 2 Hand Extentions
3*10 Close Grip Barbell Press

Friday: Off

Saturday: Anterior/Medial/Rear Deltoid
5*10 Military Press
5*10 Arnold Press
5*10 Trap Raise
5*10 Smith Rear Delt Row

keep your "push"- "pull" days separate. Should have back/biceps, chest/ triceps for example. Rest of days could be shoulders/abs, legs/abs. Do something like 12 sets for your chest and 8 set for your triceps. Same setup for back/biceps.

workout 1: chest/tri
workout 2: shoulders/abs
workout 3: back/bi's
workout 4: legs/abs

Rest of week you could just do cardio. Throw a day off in there somewhere as needed.


Dont use machines for ab training. Their are some cable exercises that are good. Rest can be done on the floor or hanging leg raises.


Try and stay away from smith machines unless you are just using on ocassion for a switch up. You do more work with free weights(which burn more calories and build more muscle) than a smith machine only workout.

[picantel]

Originally Posted by Primol

keep your "push"- "pull" days separate. Should have back/biceps, chest/ triceps for example. Rest of days could be shoulders/abs, legs/abs. Do something like 12 sets for your chest and 8 set for your triceps. Same setup for back/biceps.

workout 1: chest/tri
workout 2: shoulders/abs
workout 3: back/bi's
workout 4: legs/abs

Rest of week you could just do cardio. Throw a day off in there somewhere as needed.


Dont use machines for ab training. Their are some cable exercises that are good. Rest can be done on the floor or hanging leg raises.


Try and stay away from smith machines unless you are just using on ocassion for a switch up. You do more work with free weights(which burn more calories and build more muscle) than a smith machine only workout.

Ok thx I will switch it up next week since I already started this week. I can also switch the row to free weights. I do use the smith machine for the bench press because I have had damage in my arm nerves(think it is called the rx nerve or something like that) and they have gone numb before and I need to be careful. I am a total mess. My left leg has a patch on it that also has nerve damage and feels like it is burning if I use it too much. My lower back is awful. My hamstrings are so tight that my doctor and chiropractor and some sports people said they have never seen anything like it. On leg presses I cannot stretch my leg out. I can barely touch my knee. If I lie on the floor and raise my legs I cannot fully extend. It is just freaky. Oh well we work with what we have and try to make ourselves better.

[OutOfStep]

Originally Posted by Primol

keep your "push"- "pull" days separate. Should have back/biceps, chest/ triceps for example. Rest of days could be shoulders/abs, legs/abs. Do something like 12 sets for your chest and 8 set for your triceps. Same setup for back/biceps.

workout 1: chest/tri
workout 2: shoulders/abs
workout 3: back/bi's
workout 4: legs/abs

Rest of week you could just do cardio. Throw a day off in there somewhere as needed.


Dont use machines for ab training. Their are some cable exercises that are good. Rest can be done on the floor or hanging leg raises.


Try and stay away from smith machines unless you are just using on ocassion for a switch up. You do more work with free weights(which burn more calories and build more muscle) than a smith machine only workout.

There is nothing wrong with his split, I use a similar one myself. You're stronger when you train opposing muscle groups. It will also allow him to train in a circuit which will accelerate fat lose. A lot of people like to do push/pull and I don't know why. I never really understood the point of chest/tris and back/bis. You end up getting a **** tri/bi workout because they are already fatigued. He's training each muscle group once per week and he has plenty of days between chest/back and arms so recovery isn't an issue. There is also nothing wrong with the smith machine, I use it all the time. I wouldn't base my entire workout around it, but it is definitely a valuable tool when used correctly.

[Primol]

Originally Posted by OutOfStep

There is nothing wrong with his split, I use a similar one myself. You're stronger when you train opposing muscle groups. It will also allow him to train in a circuit which will accelerate fat lose. A lot of people like to do push/pull and I don't know why. I never really understood the point of chest/tris and back/bis. You end up getting a **** tri/bi workout because they are already fatigued. He's training each muscle group once per week and he has plenty of days between chest/back and arms so recovery isn't an issue. There is also nothing wrong with the smith machine, I use it all the time. I wouldn't base my entire workout around it, but it is definitely a valuable tool when used correctly.

Read this article. This will explain my reasoning behind not using a smith machine better. The op has a legitimate reason though.

Another important aspect of your training routine that should be stressed is that the majority of your resistance training should be comprised of free weights (dumbbells, barbells, and other free weighted objects) as opposed to machines. The reason machines take up so much space in todays gyms is that they give the place a clean, modern, technologically advanced look; so people think that the gym is better. The reality is that machines are far less effective for getting results than good old-fashioned free weights. To keep your workouts interesting, realize that your free weights dont always have to be dumbbells or barbells. Some of the most intense, functional, result producing workouts can be done with kettlebells, sandbags, logs, boulders, etc. Use your creativity and youll be rewarded with results!

Free weights allow you to follow your bodys natural line of motion and require that you stabilize the weight, whereas machines stabilize the weight for you and restrict you to a fixed path of motion. Essentially, machines are doing a portion of the work for you making your workout less effective. In addition, an over-reliance on machines for your weight training can make you prone to injury in the long run due to neglecting your important stabilizer muscles. Take for example a free weight barbell squat versus a Smith machine squat. During the free weight barbell squat, your core musculature must provide significant stabilization of your body (especially in a front squat or overhead squat). Now contrast that with doing squats in the Smith machine where the weight is already stabilized for you taking away any core strengthening benefits and also putting you in a fixed up and down path which is not the natural path your body should take, thus placing your spine in a potentially dangerous position.

This concept of free-weight training goes for everything, including ab training. Bottom line if you want better results from your workouts, stick to free weights for the majority of your routines. I will admit that Im not 100% anti-machines. I think certain select machines can be incorporated at times and benefit your training. One idea you can use to break out of a training plateau is actually to use a 2 or 3 week cycle of using almost all machines, and then return to a free weight based program after that for the majority of your time. If you really like certain machines and dont want to give them up, at least always make sure that free weights make up at least 90% of your exercises. When I say machines, I mean something thats locked into a fixed path. Take note that I dont consider cable exercises as machines. Therefore, cable exercises such as lat pulldowns, horizontal rows, or cable bench presses from a stability ball can all be beneficial.

[OutOfStep]

Like I said, I wouldn't base my entire routine around it but it is a useful tool. I don't buy that smith squats are dangerous to the spine. I think a lot of it has to do with your height and length of limbs. For me, I find it very comfortable. I did free weight squats for years though. I think it's important to know how to do a real squat with free weights before doing them in a smith. I see people doing them in the smith sometimes and I can tell just by the way they are doing them that they have no clue how to do a squat.

[gbg]

Originally Posted by OutOfStep

Like I said, I wouldn't base my entire routine around it but it is a useful tool. I don't buy that smith squats are dangerous to the spine. I think a lot of it has to do with your height and length of limbs. For me, I find it very comfortable. I did free weight squats for years though. I think it's important to know how to do a real squat with free weights before doing them in a smith. I see people doing them in the smith sometimes and I can tell just by the way they are doing them that they have no clue how to do a squat.

Agreed, especially if the op has an injury the most important thing is your form once you have learned how to execute the exercises and have no pain you can always switch it up.
Personally I like to get in 4 exercises per muscle group and add at least one compound to each of them.
I would also focus on stretching those tight hamstrings of yours, if you have extreme tightness in the hamstrings it could bring on low back issues or contribute to them in the future as well as limit you. Warm up then stretch again after wo.

[thr61]

Another factor you will need to consider is diet and nutrition. You can do the workout described and then eat pizza and fries with the net result of gaining fat along with the muscle. I have found that this game is about 80% diet -- someone wrote that getting the look you want takes about an hour a day in the gym and then 23 hours a day in the kitchen...

What is your diet like?