Hi comrades, what do you think of my routine?

shoulder press 3x10 25kg chest press 3x10 25kg incline press 3x10 20-25kg seated dip 3x10 30kg biceps curl each arm 10kg 3x10 total arnold pose 3x10 7.5kg biceps curl with iron rod 20kg 3x10 middle chest 5x8 10kg leg press 3x10 20kg mid row 3x10 35kg lat pulldown 3x10 35kg

I go three times to the gym per week. I’m getting noticeable improvements lately, wondering if I can do any improvements. No splits at the moment.

  • loathsome dongeater@lemmygrad.mlEnglish
    4·
    1 year ago

    My only advice would be to try and incorporate deadlifts and squats. The reason is that they strengthen your legs and your posterior chain (lower back, glutes, hamstrings). Legs and posterior chain are the foundation upon which your body stands so it feels really good once you strengthen them. You don’t have to concern yourself with lifting too much weight because once you get started, those muscles will see a noticeable spurt of growth that sticks with you for a long time even if you stop working them out.

    The problem is that you need to have good form to not hurt yourself. This is very important. Do not under any circumstances underestimate the necessity of warmup, stretching and good form when doing heavy exercises. If you hurt yourself badly it is difficult to get help and recovery can be difficult unless you have access to a decent sports physiotherapist. You have to really make sure you don’t hurt yourself.

    So because of this, if you decide to incorporate these exercises make sure you have an experienced person who can show you the ropes and check your form. Please make sure you don’t hurt yourself.

    On the other hand, I think as long as you are enjoying your workout and seeing improvement I would say don’t worry about minmaxing your routine. It is a good trait if you don’t get obsessed with working out in and of itself and only use it as a supplement to improve your quality of life.