Bodybuilding Forums

Metadyjital · by **Metadyjital** on Thu Jun 25, 2009 6:29 pm

Hey guys, looks like I am finally getting my diet in check… and I am getting around 175 to 200 grams of protein a day… I am also eating low carb (I need to lose about 15 pounds)
Now I’d like to get a workout schedule happening. Can you guys help me out with this… I typically do Isolation sets
Chest on one day, arms on one day etc… Currently I do chest and arms twice a week. Is that too much? Not enough?

Any help you can give me is appreciated

albertvipfitness · by **albertvipfitness** on Thu Jun 25, 2009 8:32 pm

Here's a basic 3X/week foundation schedule:
Day 1: Chest/shoulders/triceps
Day 2: Legs
Day 3: Back/biceps

Go for the fundamental exercises like bench presses, squats, bent over rows. Also perform 2-3 sets for a 8-12reps each. Do this for up to 6-8 weeks just to build that foundation then you can tweak the exercises.

marochka_raduga · by **marochka_raduga** on Thu Jun 25, 2009 8:54 pm

I have only one word to add... deadlift.

albertvipfitness · by **albertvipfitness** on Fri Jun 26, 2009 11:45 am

marochka_raduga wrote:I have only one word to add... deadlift.

Yeas, yes, yes

Second only to the squat

marochka_raduga · by **marochka_raduga** on Fri Jun 26, 2009 2:30 pm

Not for my money. If I were stranded on a desert island and could only have one exercise, it would be deadlift. 8-)

But in general women are known for having a strength imbalance between the front and back of their legs, so it seems reasonable that I would find deadlifts relatively more salutary than squats, compared with a man's exercise needs.

undertaker610 · by **undertaker610** on Fri Jun 26, 2009 4:37 pm

Deadlift>Squats for both men and women.

But my opinion is biased since I am a deadlift lover

.

Now seriously the Clean and Presses is over both Squats and Deads.It contains both lifts inside plus the presses and the power/jump shrug. It loses in absolute load though, so I still love deadlifts more.

Uplift · by **Uplift** on Fri Jun 26, 2009 5:38 pm

marochka_raduga wrote:But in general women are known for having a strength imbalance between the front and back of their legs, so it seems reasonable that I would find deadlifts relatively more salutary than squats, compared with a man's exercise needs.

Here's a deluxe hamstring/glute exercise. These girls are taking care of business.

http://www.youtube.com/watch?v=8r54Qo6W ... L&index=84

http://www.youtube.com/watch?v=oa6Ai5ty6oY

http://www.youtube.com/watch?v=FM4fcVP4 ... re=related

Weighted hyperextensions are awesome too. This petite woman in the attached photo's couldn't use her own bodyweight to begin with, but in not much time could could easily outlift the average man. Negatives are a great way to learn/progress in any exercise.

marochka_raduga · by **marochka_raduga** on Fri Jun 26, 2009 7:12 pm

Those do look awesome! Is there a way you could modify this one so that you don't have to kneel on your kneecap? I have screaming pain in my left kneecap if more pressure than the weight of my clothing is applied to it. Or better yet, if you know how to eliminate pre-patellar bursitis, that'd be great too! :lol: