Routine Assistance

[LightFury]

Hey, Since this is the Routine Critique forum and I feel my routine needs *some* (read: quite a lot of) improvement, I thought I'd post it here.

Gym: Monday, Wednesday and Friday (Weight Training)
5 minute warm-up on the treadmill
3 sets of 25 (3 x 25) sit-ups, with light leg stretching in between sets
3x 20 on a leg press machine
3x15 on a shoulder press machine
3x15 on a seated row
3x15 vertical chest press machine
3x20 lower back (another machine)
3x15 tricep pulldowns
3x15 bicep curls

Thinking about what I want to achieve, I'd like to build general strength. I don't need to lose any more weight, being quite light for my height *now*. I would also like to lose the fat without losing anymore weight. I'd also like to look at increasing my fitness.

Currently, i feel that my routine seems all over the place. I'm not sure how i should go about changing my routine if i should at all.

Any tips and or suggestions would be greatly appreciated.

[Socrastein]

- Get off the machines and substitute your movements for free weight equivalents.
- Unless you've never lifted before, decrease your reps and use a heavier weight.
- Stop doing situps.
- Use a dynamic warmup, 5 minutes on a treadmill isn't very useful.
- Don't perform static stretches before a workout.
- If you've used 3 sets before, switch to more sets, less reps: 5x5, 10x3, 4x6, etc.

[Prophet]

Have a look at this

Its an awesome link to a beginners strength training program. A+
(http://www.deepsquatter.com/strength/archives/manrodt4.htm)

[LightFury]

Hey, thanks for the quick replies.

Firstly, Socrastein, by dynamic warmup, do you mean warming up using dynamic stretches, so a warm up similar to this (http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm)?

You also mention dropping situps. Are there viable alternatives i should consider? Planking, something else?

Also, thanks for the link prophet, I've been looking over that routine, and reading up on some of the exercises. I was wondering, if it is entirely possible to substitute barbell exercises with equivalent dumbbell exercises. I'm quite sure it is a myth, but as I do not have a training partner. Should I avoid using barbell exercises?

[Leppi]

I was on a similar machine based program when I first started lifting. I got me from about 70 to 72 kilos. Then I started concentrating on compound movements and got to my current 81 kilos in less time than I went from 70-72 in. Most of the mass has gone into my legs, but I am noticebly stronger and most of my pants no longer fit.

I am currently using the Westside for Skinny Bastards program and it has been working quite well for me. Another piece of advice is to keep a log, it will help.

[Socrastein]

Lightfury, that video of some sample dynamic stretches was exactly what I meant. You don't need to use everything in it, that would be a far too extensive warmup for a session of lifting, but it had some great examples. You'd want to make sure to include some upper body movements as well though, since it seemed completely devoid of them.

Planks are great instead of situps. If you're looking for a viable alternative trunk flexion movement, try hanging leg raises and reverse crunches: they will give you better results with your abdominals without the ridiculously high levels of force on your lumbar spine that come with situps and their many variations.