Im doin 4 sets of?
Question:
and i do abs at 60kg but i do 400 reps in sets of 100 in between
that does take about 30 mins is that to quick
Answers:
soo whats the question?
how old you ? if you are still at teen you need to chill out because you are not quit developed yet and it could hurt you but if your over 20 i guess it does not hurt
Working only those four bits you just listed is called 'vanity training'. Try a real sport or something.
Also, this is a place for questions, not boasting about how much weight you train with.
There are so many different ways of apporaching weight training that you can almost lose your mind over it. The best advice is to listen to your own body and to learn about what excercises and routines seem to work best for you. At your level where the weights are still relatively light - four sets isn't probably the best recipe. It is so true that many beginners over-train, but so do guys who have been going for years. One of the most affective methods is to do three sets and use Progressive resistance (that is why wieght training is sometimes called progressive resistance training). You need to develop strength to create muscle - don't be fooled by any other comment on this. Mr. Olympia's have huge muscle mass because they are extremely strong - as strong as powerlifters. A sure measure of this is in how much weight you can use - usually how much weight you can use in correct form.
You are going to have to push yourself all the time. Every workout should be a mission to try and do more than you did last time - not neccessarily in volume or in weight, but maybe one or the either.
So here is a sample weight traing program for you to consider (four times a week sounds about right). Try to keep all sessions less than an hour:
Monday and Thursday:
Bench press (Flat)
3 sets : 12*30 10*40 4-6*50
Incline press
3 sets: 10*20 10*30 4-6*40
Deadlift
3 sets: 6*60(including olympian bar) 2*100 1*120
Pull ups to the back of the neck
10-15
Lying bicep curls using a bar attached to a cable
4 sets: 15*20 15*30 10*40 4-6*50
calf raises
3 sets: 250lbs*15 500lbs*10 750lbs 4-6
Tuesday and Friday
Squats
warm up with bar
3 sets: 60*12 80*10 100*4-6
Leg press machine
4 sets: 100*15 140*15 160*12 200*4-6
Seated shoulder press with barbell
3 sets: 20*12 30*8-10 40*1-2
Lateral raises with dumbells
3 sets : 5*12 7.5*10 10*10
Behind the neck tricep extensions with dumbell:
3 sets: 10*10 20*8-10 30*4-6
And that's it - you shouldn't be training more than that - intensity is the key - don't have much rest amongst the sets!
Diet, diet, diet and rest - aim to eat 5000+ calories a day and rest. You work hard and play hard.
So make sure that you are always pushing yourself - listen to yourself - if you don't like an excercise - change it (although you need bench, squats and deadlift) - if you feel like doing something different do it. Experiment with cables. Always make sure you are warmed up - respect the weights. And remember something is always better than nothing!!
Good luck!!
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