Need ideas for new lifting routine - Exercise & Fitness Message Board

Froggie98 · 06-04-2003, 07:12 AM

I think I am getting into a rut with the lifting routine I have been doing for about 6 weeks. I'd like to change it and still target the same muscles. Here's what I currently do (3 sets of 12 reps w/7 pound weights in each hand- I know, I'm a wimp):
1. bicep curls
2. standing lateral "fly" (for outer upper arms and shoulders)
3. Laying-down fly
4. triceps (on the floor, starting with arm at 90-degree bend, then straightening toward the ceiling)

I need to target the same muscles, but I would also like to tone up that area under my armpit... hope that makes sense.

Any ideas about how I could make this better? Oh, I do this every other day.

hagur · 06-04-2003, 09:05 AM

Changing your routine or not, I think it's obvious you need to add some weight!

Seriously, if you can do 12 reps for 3 sets, I think it's time to up the weight. Otherwise you are getting nowhere. You've been doing this for 6 weeks and and it probably has no effect anymore. You've gotten used to this.

I think those exercises are fine per se, but the weight, or lack thereof, is the problem.

I don't know if you're a male or a female, but perhaps you may want to include some other "hard-core" compound exercises? Like squats, benchpresses, pulldowns/pullups etc. Then you'll really see results.

johnd · 06-04-2003, 09:15 AM

If those are the only excersises you are doing, you will eventually develop muscle imbalances. Not only will it lookd bad, but it develops a potential for injury.
Also, do you realize that toning is nothing more than reducing bodyfat? I get the impression that you have unwanted fat 'under your armpits'? The best way to fix this is with a good diet and cardio program.

johnd

Froggie98 · 06-04-2003, 11:28 AM

Thanks for the replies. I agree that I need to add more weight.

I'm not sure what was meant by "unbalanced." How do I fix that problem?

I am dieting and doing cardio- I have lost 20 pounds in the last 2 months. I am 135 at 5'5" and am trying to loose 5 more pounds. (I'm a female).

Could you clarify what you menat by unbalanced and how to fix the problem? I don't want to look deformed or anything!!

hagur · 06-04-2003, 12:19 PM

Hi,

Unbalanced is simply a term used to describe those who only exercise certain parts of the body. You've probably seen them, for example guys with big arms/chest and skinny chicken-legs

To look balanced and even, you should exercise every bodypart, it's not more complicated than that.

Those exercises you mentioned will work the biceps, triceps, and shoulders/chest to some extent.

You should also do some exercises for your legs and back. Good leg exercises include squats, legpresses and leg extensions for example. A couple of back exercises worth mentioning are pull-ups/pull-downs and rowing.

Although you already do lateral flys, I think you should add atleast one more shoulder exercise, for example the military press. A presume the "Laying-down fly" works your chest. I would also add benchpresses or dumbell presses.

Once you do 2-3 exercises per body-part, the risk of getting unbalanced/uneven is dramatically reduced.

Have fun!