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  1. #1
    Registered User patgeds22's Avatar
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    Need help organizing exercises

    Here I've what I've been doing

    Monday
    Superset 1: (2X)
    Power Pushups - 15
    Deadlift (max) - 8
    Stability Ball Rollouts - 10
    Superset 2: (2X)
    Standing Shoulder Press (max) - 8
    Reverse Flys (max) - 10
    Elevated Feet Tricep Pushups - 15
    Superset 3: (2X)
    Dumbell Rows (max) - 10
    Kneeling Overhead Circles - 10 each direction
    Sitting Overhead Tricep Ext (max) - 8
    Calf Raises (max) - 10

    Thursday:
    Superset 1: (2X)
    Lat Pulldowns (max) - 8
    Dumbell Chest Press (max) - 8
    Reverse Grip Bent Row (max) - 8
    Superset 2: (2X)
    Straight Arm Pulldown (max) - 8
    Pull-ups - 8
    Diamond Push-ups - 15
    Superset 3: (2X)
    Standing Erect Barbell Row (max) - 8
    Shoulder Push-ups on Stability Ball - 10
    Side Bridge on Stability Ball - 30 sec each side
    Leg Presses (max) - 8

    I do each workout in less than 40 minutes with small intervals (trying to get in cardio at the same time - for surfing) with 30 sec of rest between each set exercise and 2 min between each superset.
    It's mostly upper body as you can tell and I need help putting together these exercises in an order so that everything is complimented as best as possible to receive maximum results. Please help me reorganize these workouts so that I am doing so! Thanks.
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  2. #2
    Copper Account Owner Stealth12's Avatar
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    Goals?

    That really is way to much volume. You will be fine with starting strength. http://forum.bodybuilding.com/showth...rting+strength

    Less volume, more frequency.
    "Democracy is when 2 wolves and a lamb vote for what to put on the dinner table; Liberty is when the lamb is well-armed."

    The natural tendency is for rights to be whittled away bit-by-bit. Rights are never restored bit-by-bit. Once lost, they are gone until the next revolution.
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  3. #3
    Registered User patgeds22's Avatar
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    Goals are to gain more upper body power for surf paddling. So having tricep exercises on different days is OK? Because right now I am under the impression that if I do all exercises for one group one day, then that allows them to heal better than exercising them twice a week with different exercises.
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  4. #4
    Registered User jonmd123's Avatar
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    Originally Posted by patgeds22 View Post
    Goals are to gain more upper body power for surf paddling. So having tricep exercises on different days is OK? Because right now I am under the impression that if I do all exercises for one group one day, then that allows them to heal better than exercising them twice a week with different exercises.
    I would say you're more than ok to exercise the same muscle group more than once. I hit the same muscle groups 2-3 a week with my athletes. It comes down to intensity and volume.

    Bodybuilders only hit a group once a week, generally, because they train their bodies as separate parts, while athletes train their muscle groups as one. Also, they use huge volume and do more damage to their muscles than athletes.
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  5. #5
    Registered User patgeds22's Avatar
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    So what's the verdict here? Stealth says less exercises and more sets per the ones that I would do and you're saying my routine is ok..thanks.
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  6. #6
    Registered User jonmd123's Avatar
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    I was referring to the fact that it is ok to train the same muscle group more than once a week. I think the volume is fine though, I personally would increase the frequency to 3-4 a week though and spread things out a bit.
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  7. #7
    Registered User patgeds22's Avatar
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    I could possibly to 3x a week but can you be more specific? My main concern is timing which exercises I perform in order to gain maximum results. Thanks.
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  8. #8
    Registered User jonmd123's Avatar
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    Originally Posted by patgeds22 View Post
    I could possibly to 3x a week but can you be more specific? My main concern is timing which exercises I perform in order to gain maximum results. Thanks.
    I'm not sure what you mean by " My main concern is timing which exercises I perform in order to gain maximum results."

    I was making the point that if you spread out your workout over the course of the week, you can increase your volume, and you can increase your intensity.

    For example, if you did 25 sets once a week you would never be able to get through the whole workout, but if you did 5 sets 5 times a week, your volume would seem next to nothing.
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  9. #9
    Registered User patgeds22's Avatar
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    OK I gotcha, so what I'm doing is ok? I'm not trying to even be a "lifter". Lifting is so boring I just need to so I'm good when I hit the water. What I meant by that is apparently not even relevant so don't worry about it. Thanks!

    For example, if you did 25 sets once a week you would never be able to get through the whole workout, but if you did 5 sets 5 times a week, your volume would seem next to nothing.[/QUOTE]
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