Muscle Builders: Tell Me Your Routine!

PANZERIA

Hellooooo!!!

I love routines. LOVE THEM! So I was wondering what kind of a routine you do throughout the week, Monday to Sunday. I haven't been really hardcore into the weightlifting and just kindof did an overall cardio/strength training routine.

How many days a week do you do cardio?

Do you do cardio before or after your strength training (I know there are benefits to both, but I'm just curious as to which one you find works best for you)?

What do you do for a warmup?

What supplements do you use (if any)?

How many calories are you eating to keep this up?

Determinednoob

If you wanna get srs

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

Strength routine that adds some mass and best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Build calves - http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

More on nutrient timing - http://forum.bodybuilding.com/showthread.php?t=123915821

Post workout nutrition - http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

More advanced nutrition
Insulin - http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html
Insulin again - http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html
Leptin - http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html Notice the Related Articles link on lower right

Cardio blurb:
Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

Should I bulk or cut?
If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first.

Supplements
Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

More on creatine - http://forum.bodybuilding.com/showthread.php?t=112484941

lorilynnschisler

Monday: 45 minutes cardio/20 minutes abs
Tuesday: Recovery
Wednesday: 60 minutes lower body/20 minutes abs
Thursday: Recovery
Friday: 45 minutes cardio/20 abs
Saturday: Recovery
Sunday: 60 minutes upper body/20 minutes abs

Jack3d: Pre-work
Pro Complex Protein Drink: After lift days

I do not and will not eat more than 1200 calories a day and eat clean with the exception of 1 meal per week.

jessimurph

If you wanna get srs

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

Strength routine that adds some mass and best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Build calves - http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

More on nutrient timing - http://forum.bodybuilding.com/showthread.php?t=123915821

Post workout nutrition - http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

More advanced nutrition
Insulin - http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html
Insulin again - http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html
Leptin - http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html Notice the Related Articles link on lower right

Cardio blurb:
Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

Should I bulk or cut?
If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first.

Supplements
Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

More on creatine - http://forum.bodybuilding.com/showthread.php?t=112484941

Fantastic info!

Determinednoob

As far as routine I plan to do Starting Strenght plus a bit extra when these cursed last few lbs are gone. Alternating A\B Mon Wed Fri. Plan to hit the office gym and walk on treadmil in my street clothes at 3mph for 15 min or so Tue and Thur.

A
Squat
Bench
Deadlift
Chins

B
Squat
Overhead Press
Power Cleans
Dips

Mon\Wed after compounds
Seated and standing calves
http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Fridays after compounds
Isos in 8-12 range

All three days
Abs and grippers\rubber bands (forearm extensors) after everything else

PANZERIA

Awesome! Thank you!!!!!!!

PANZERIA

If you wanna get srs

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

Strength routine that adds some mass and best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Build calves - http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

More on nutrient timing - http://forum.bodybuilding.com/showthread.php?t=123915821

Post workout nutrition - http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

More advanced nutrition
Insulin - http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html
Insulin again - http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html
Leptin - http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html Notice the Related Articles link on lower right

Cardio blurb:
Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

Should I bulk or cut?
If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first.

Supplements
Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

More on creatine - http://forum.bodybuilding.com/showthread.php?t=112484941

Dude, thank you SO much!!! I'm reading through *uckarounditis and it's absolutely brilliant! I know what I'm going to be doing for the next few days - just reading the heck out of all your articles. Thank you so much! I can't begin to tell you how grateful I am for these links!!!!!

BinaryPulsar

This is all very helpful to me as well. I just want to say that going down to 10% BF is for a man and that low BF% would cause a women to stop her fertility cycles (which means poor health). I don`t know how low is healthy for a women, but I think it might be 14 to 16% for someone that is very serious about this.

Feisty_Red

I do cardio 3 days a week...and lift the other 2-3 days..

Typical lift day..

10 min warm up...could be just jumping on Spin bike...or anything..jumping jacks..just to get warm.

Deadlift 3 sets of 10 with 100lbs

Dumbbell shoulder press 3 sets of 10 with 2x 40lbs dumbbells

wide grip pulldown 3 sets of 10 with 90lbs

Lunge with weights in hand 2x 30lbs 3 sets of 12

Squat press 3 sets of 10 with 70lbs..

Cardio actually has been slowing me down..weight training is taking center stage with me now..and I looooove it!

I try to eat back all exercise calories minus about 100...depending on how I feel.. always protein back up shortly after a lift workout I try to never net BELOW my BMR..but I dont freak about going over it..I still have 20 pounds to go..but no hurry!

and please please please all you wondeful ladies out there...dont be afraid tobuild up to lifting heavy! It will do your body wonders! No bulking...scouts honor!!!:drinker:

Hezzietiger1

Thanks to the dude for all the links! I'm really excited to read through them.

Monday- Morning fasting cardio
Tuesday- Full body plyometric/strength training more of a calorie burning focus
Wednesday- Full body plyometic/strength training more of a heavy lifting focus
Thursday- rest day
Friday- Full body plyometric/strength training calorie burning focus (also my weigh in day) **almost a last change workout
Saturday- Morning fasting cardio/ Afternoon full body heavy lift
Sunday- Ultimate Frisbee playtime

I recently started taking a Magnesium/Calcium/Potassium combo supplement b/c I have a lot of leg cramping

I also do GNC lean 25 shakes

breezy62037

bump for later, awesome info!!

teemarania

^

Determinednoob

This is all very helpful to me as well. I just want to say that going down to 10% BF is for a man and that low BF% would cause a women to stop her fertility cycles (which means poor health). I don`t know how low is healthy for a women, but I think it might be 14 to 16% for someone that is very serious about this.

Indeed those numbers are meant for males

BinaryPulsar

This is all very helpful to me as well. I just want to say that going down to 10% BF is for a man and that low BF% would cause a women to stop her fertility cycles (which means poor health). I don`t know how low is healthy for a women, but I think it might be 14 to 16% for someone that is very serious about this.

Indeed those numbers are meant for males

crisanderson27

If you wanna get srs

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

Strength routine that adds some mass and best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Build calves - http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

More on nutrient timing - http://forum.bodybuilding.com/showthread.php?t=123915821

Post workout nutrition - http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

More advanced nutrition
Insulin - http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html
Insulin again - http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html
Leptin - http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html Notice the Related Articles link on lower right

Cardio blurb:
Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

Should I bulk or cut?
If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first.

Supplements
Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

More on creatine - http://forum.bodybuilding.com/showthread.php?t=112484941

Yeah....this.

wackyfunster

Hellooooo!!!

I love routines. LOVE THEM! So I was wondering what kind of a routine you do throughout the week, Monday to Sunday. I haven't been really hardcore into the weightlifting and just kindof did an overall cardio/strength training routine.

How many days a week do you do cardio?

Do you do cardio before or after your strength training (I know there are benefits to both, but I'm just curious as to which one you find works best for you)?

What do you do for a warmup?

What supplements do you use (if any)?

How many calories are you eating to keep this up?

I PICK THINGS UP AND PUT THEM DOWN

Determinednoob

I throw shapes. I set them up; I watch them fall.

NYactor1

Bump

_Cheyanne_

bump great info here!

sky3z

I do PHAT

Power Hypertrophy Adaptive training.

http://dl.dropbox.com/u/72509553/PowerHypertrophyAdapativeTraining.txt

vfnmoody

tldr bump

ChappyEight

Bump.

hypallage

I've been doing New Rules of Lifting for Women, it's a well written book, great for beginners and gives you a six month routine to follow. It also suggests an eating plan. If you like routines it is a great place to start. There is a group on here - have a look for more info.

(group might be abbreviated to NROLW)

AnvilHead

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

This is the routine I'm currently using (with a couple of small modifications). Starting the 4th week of it next week and like it better than any routine I've ever used in the past. The principles behind it make a lot of sense.

MMarvelous

Bump

zombilishious

I do NROLW and love it, especially the looks I get from the barbie weight women. Stronglifts 5x5 is also a good place to get started. I've also got about 20lbs to lose, and weight lifting has definitely slowed down the weight loss, but I've lost a crapload of inches everywhere :happy:

Determinednoob

I know I'll probably get crucified on this forum, but in my OPINION, NROL4W, is not AS good as a regular beginner strength program. It introduces too many exercises too quickly, uses weaker or in some cases more advanced versions of some lifts, has you doing 3 work sets of deadlifts which is too much when you get your working weight up, changes the routine you do at arbitrary preset times when the real time to change a routine is when it stops working after proper resets\deloads, employs supersets which is not really needed for beginners, some muscle groups being overlooked in some phases.

Now this IS based on someone's training log from 2008. I don't know of the routines have been updated at all since then.

GPSHEALTHCOACHING

Bump for later read.....

usera1365

Bump

captawesome

Bump! For when I have the chance to read

Sarauk2sf

Tagging for the earlier links