Re: routine reccommendations?

"oregonchick" <not_here@xxxxxxxxxx> schreef:

I've been going to the gym 3 days a week, focusing most of my effort on
squats and deadlifts...

Thats good Betsy.

I like to see those quads/hams and glutes to bulge out. I often encourage
women to sqauat and deadlift.
Work the entire back AND the legs. Trust me.

but also throwing in other things that I hope adequately target all of my
muscles.

Things like what? What muscles?

At this point, I haven't divided my workouts by push/pull, but as the
weight goes up, I wonder if I should, or should I stick to a 3 day full
body?

No.
As strength goes up, you need a longer receovery time, unless you are on
steroids. I am assuming that you are not.

Dont use the push/pull splt yet. Try lower/upperbody first. Hit each 2 times
a week. Deadlifts arte going to be a bit problematic to fit in, since they
are a "crossover" between legs and back. Try to execute them in such a way
that they are something between SLDLs and regular deads. There is a name for
that, but i dont know what. Put emphasis on glutes/hams/lower back with
deads. Squatting with a narrow stance will take care of the quads.

Experiment with leg presses and hack sqauats, and of course, extensions and
leg curls. Use them as "add-ons."

Also, what would be a good list of
exercises to target all the muscles, without getting into a ton of
isolation exercises?

All the muscles?

I suggest 4 pulling and 4 pushing movements for upper body e.g. Low
inclinres, close grip benches, dips, overheads and 2 forms of pull-ups/downs
and 2 rows. (ones with elbows in, the other elbows out)

Here is what I normally do:
squat
dl
bench press - sometimes incline press
shoulder press
chin ups - assisted
seated cable row or bent over db row
calves
abs

Sounds good to me.

Let me give you one tip; Only add other exercises if the above do not give
statisfieing results. Adding exercises for the sake of more exercises doesnt
make much sense.

BTW, you really dont need much isolation exercises. You can hit the upper
arms with 2 exercises, curls and pushdowns. Same for legs. Or delts. Best
add-on are laterals. Just make sure that everything is centered around the
basics. Doing that way, the isolation exercises might have a synergystic
effect.

----
Pete


.

Relevant Pages

  • Re: advice for a little guy?
    ... They both work the legs hard and that is why I work legs and back on ... The deadlift works more muscles since the back, arms, ... The other poster is right that I have posted exercises that work for ...
    (misc.fitness.weights)
  • Re: summer workout, want to cut back amount of time
    ... cover pretty much all of the muscle groups with an emphasis on chest, ... triceps, biceps, abs, forearms. ... shoulder exercises, and 2 leg exercises. ... I think it is hilarious when these dolts think that they can get their legs ...
    (misc.fitness.weights)
  • Re: summer workout, want to cut back amount of time
    ... shoulder exercises, and 2 leg exercises. ... that takes care of the legs and cardio. ... internship and wont really have that much time to spend in the gym. ... I agree with you - guys who bench more than they ...
    (misc.fitness.weights)
  • Re: Weightlifting to safeguard your back
    ... >>> leery about any moves or exercises that should be avoided. ... >>separate from strength and/or hypertrophy training, and joint health ... My legs are tingly and somewhat numb and sometimes ... Some "deposits" can be made better by regular joint health work. ...
    (misc.fitness.weights)
  • Re: Barbell hack squat
    ... > Last winter the hacklift machine was one of my exercises, ... Ie I didn't feel that I worked my legs, ... Would a barbell hack squat give me ... As others have said, with so many exercises, it's impossible to tell ...
    (misc.fitness.weights)