Evaluate my program

do you do any work for you triceps besides bench press? try sticking some tricep isolation work in there, like close grip dips, extensions, skull crushers, something.

: : bench press

quit using the smith machine. use a bar and a squat rack. start out light, build up confidence as you build up the weight. and do some hamstring work. look up stiff legged deadlifts. great hamstring excersize.

: squat (with smith machine) : sit ups with incline/weight : latissimus dorsi pull-down

thats a hard thing to do. if your significantly fat, you might want to just concentrate on losing that first. then try to build muscle. building muscle is a very SLOW process. After your first easy gains, youll be happy to gain a pound a month. whereas you can lose a pound every 3 days when dieting.

: I expect not to drop that much weight, but for my fat to be replaced by : muscle. : : Any comments? : : Specifically, should I consider adding anything to the weights routine:

change your routine up every now and then. rotate excersizes, rotate rep schemes. Use anyway from 4-12 reps. just cycle it. if you stick to one routine, it wont work forever.

: : - A back exercise : - A lateral leg exercise : - Vertical push-ups : - Calves : : And for the record, I don't use steroids. They have too many side : effects for my liking (otherwise I'd be on them).

thats okay, it will just take 10-20 times longer to reach any muscle building goals

is generic striking when you just go around and hit things indiscriminately?

Hi all,

Everyone's asking people to evaluate their program, so I thought I'd put mine up.

I'm a 23 year old, 104 Kg male, 5 feet 10 inches tall. I've always been a lot heavier than I look. Recently I've been fat due to prescription corticosteroids, but thankfully I'm off them and I'm ready to train again.

My goal is to be fit. It makes me feel good, it helps me to sleep, burn off aggression, etc. I want to gain strength and aerobic fitness. I also want to do martial arts. Specifically, kickboxing (or generic striking) and brazilian Jujitsu.

I generally eat chicken fillets/T-bone steak and vegetables, as well as assorted bread, cereal, and chocolate (I'll admit it).

My program is 3 times a week, 3 sets of 6 repetitions (done a minute apart) of:

bench press squat (with smith machine) sit ups with incline/weight latissimus dorsi pull-down

I swim 4/5 times a week, including before every weights session for 20 minutes. I have a problem with an irregular heartbeat, and if I don't warm up properly, I can suddenly feel faint after lifting a weight. I therefore walk to and from the gym (15 minutes) and stretch at home.

I go to martial arts class once or twice a week.

I expect not to drop that much weight, but for my fat to be replaced by muscle.

Any comments?

Specifically, should I consider adding anything to the weights routine:

- A back exercise - A lateral leg exercise - Vertical push-ups - Calves

And for the record, I don't use steroids. They have too many side effects for my liking (otherwise I'd be on them).