To Much?Not Enough?ZOMG I'm a n00blair!?
Hey guys, this is my first post here so try and take it a little easy on the FNG eh ;) I wanted to try and get a few opinions on the workout that I have engineered for myself over the past few years. I have been VERY slowly building up to this level for about 2 years now (starting with pure body weight exercises, then onto light free weights, and finally onto free weights AND machine weights, featuring cardio).
Multiple times now I have read that performing multiple sets is of minimal muscular benefit. From my understanding it is better to work with one set, at a higher weight, where the last rep of your set puts the target muscle group at the point of failure. In your experience is this a fairly correct view (I'm not saying sets are worthless or anything only that if you're working on minimal time this is the most important thing for you).
When I first started working out I started using light 25lbs dumb bells 3 times a week. I then added on about 1/2 to 1 mile of nice hard running a day. Next I added in body weight exercises on the 2 work week days that I did not work out with free weights.
Recently (for about 4 months until this current time), I maintain a 2 day a week free weight workout (as shown below) and have added 2 days a week of heavy machine lifting. is this ok? I work with lighter (25-35lbs free weights) on Monday and Friday and work out with machines on Tuesday and Thursday leaving Wednesday to rest and weekend for sparring and martial training only. Is it ok to be working out with this kind of frequency? I'm only 23 and my body doesn't appear to be taking any kind of "beating" (well not from working out, only from sticks =P).
Here is my dumb bell workout (25-35lbs/Body weight) Monday/Friday
30 Push Ups
20 Bahitaks (I think this is a power yoga thing, it's like a swooping push up)
10 Triangle Push ups (make a triangle and put your nose in it like in high school)
50 Squats (using only body weight)
30 Calf Raises (isolating the calves from one another 30 on each leg)
10 Arnold's (upright row, to chest compression, to military press)
20 Shoulder Shrugs
50 Crunches (holding the last one for 15 seconds)
50 Leg raises (holding the last one for 15 seconds)
15 Bicep Isolation Curls (each arm)
15 Donkey Kongs (tricep, each arm)
2 Miles of Running
Here's my weight room workout
15 [110-130lbs] Chest Press
10 [100-120lbs] Chest Compression
15 [100-120lbs] Military Press
15 [120-150lbs] Leg Quadracep press
15 [120-150lbs] Leg (can't seem to identify muscle) pulldown (muscle group around the rear of the knee, pull down weight from leg locked position until knees are fully bent, suggestions of the name anyone?)
15 [150-170lbs] Machine Squats
10 [110-130lbs] Overhead pulldowns (this is surely not the correct name, it's like a pull up but where you are the one moving the weight)
10 [55-75lbs] bicep curls
25 Sit ups
15 Leg Raises
1 Mile Running
So there's my current workout in a nut shell. Let me follow it up with some dietary concerns. I eat basically like crap, it's rare that I am at home sitting down to a meal so I am normally more or less at the whim of where I am (this is actually not true at all, I am at the whim of my stomach which likes fast food ;)). Recently I have been a little better about curbing my desire for utter crud (and walking my way over to the local wok place instead for at LEAST some vegetables or grains with my food). But my diet is still basically screwed. I am open of course to any advice.
So seeing as how my diet is right there with most other americans I have decided to supplement. I JUST started supplementing again (the last time I supplimented I did a creatine/protein combo in HS for football) and so far I seem to be seeing results. I've been taking a Centrum Multivitamin in the mornings to combat my poor eating habits. And have been getting a protein drink down after every workout (just a good old GNC protein blen 20g per serving 1 serving a day). Am I getting enough protein? Am I getting enough vitamins? Am I getting enough love? Can you feel the love?
Thanks for any input, oh, forgot to give my measurements. I haven't checked my body fat % for a long time so no need in giving that embarrassing number. But my current dimensions are something around 6'0 and 175-180lbs depending on how much water I have put away that day :)