Hit the Gym Finally, please take a look at my routine..

[Titus]

I finalyl decided to get serious about this. I joined a gym today and had my first workout with a couple of buddies it went really well. But I was following their routine and I saw somethings that I didn't think were necessary.

Im happy to let you know I now weigh 142, I used to be 135

I am following the Max - OT training routine. I've been reading a lot about it , and am almost ready to start week 1. Well here is my routine, please tell me if it looks good or otherwise needs some adjustments:
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My Workout: Max - OT , Maximum Muscle Overload

1. Train only 1 or 2 muscle groups per workout/day.
2. Do 4 to 6 reps per set.
3. Do 6 to 9 total heavy sets per muscle group.
4. Rest 2 to 3 minutes between sets. (STR)
5. Each workout should last approximately 30 to 40 minutes.
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.


These are the best exercises to do for each muscle group to insure maximum muscle overload. Fatigue is not overload. Fatigue
is just fatigue.

Abs: Leg Raises , Crunches


Arms:

Biceps - Straight barbel curls, alternating dumbell curls

Triceps - Close Grip bench press, overhead extensions

Forearms - Wrist curls

Back:

Upperback - Lat Pull Downs, Pullups

Lowerback - Goodmornings, Deadlifts

Traps - Barbel Shrugs

Chest:

Incline Bench Press, Flat Dumbbell Bench Press

Legs:

Quads + Hams - Squats

Calves - Standing Machine Calf Raises


Shoulders:

Front Delts - Standing Front Dumbell Raises, Front Barbel Raises

Mid - Overall Delts - Military Barbel Press

[DBZ Status]

those are all good exercise but its hard to help if u dont post your workout routine a.k.a like what days your doing what muscle. Those exercise all look good though.

[Titus]

Oh alright. I plan to work out on Mondays, Tuesdays and Thursdays of each week and maybe Saturdays if my schedule is free. If I could I would work out every day and do one muscle group a day but I'll have to shrink it and try to fit in 2.

This is what I have in mind right now. Does it look alright?

Monday: Abs and Back

Tuesday: Arms + Legs

Thursday: Back + Shoulders

Saturday : Chest

[DBZ Status]

alright i would do legs on their own day instead of chest. Legs is a bigger muscle that needs to be taxed really hard. I dont think you could get an effective leg workout doing it with arms.

Try doing chest and shoulders together you use shoulders on bench anyway.

How come your doing back twice in one week?

You can do abs every day dont just limit to one...

If your going to do a muscle 2x a week i would say rotate which muscle it is. Say Do Back 2x this week Arms 2x next week shoulders 2x next week just to get some variation.

If you train back hard twice as much as chest your symmetry will be way off

I would do

Monday: Abs Back
Tuesday: shouldders chest

Thursday LEgs

Saturday Arms

Something like that. If i could squeeze in an extra day i would do shoulders or chest on friday. If u cant, doing them together would be good.

[Titus]

Oh wow, sorry I posted that wrong. It wasn't supposed to be back two times, I didn't catch that.
Thanks for the advice. That is what I'll be doing. Yea abs are fast twitch muscles so they recuperate faster, I just didn't know if I should treat the abs like a major muscle group that should rest for a week...

[DBZ Status]

yea i do abs every day except the day before leg day and leg day. If you have ever tried to squat when you've done abs right before you'll puke before your legs are taxed...at least thats what happened to me.

Also dont do abs very hard before you run...if you dont know why give it a try lol.