My program. -Take a look :)

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Replies

  • bielenberg442
    bielenberg442 Posts: 33
    I think you're on the right track. I'd put an ab focused session with the cardio days though.

    Just remember to challenge yourself and increase weights each time, and you should be fine.

    That sounds like a good idea :) - I will try that and increase cardio to 2 days, so i only rest on sunday.

    If you are trying to gain muscle, why would you up your cardio?

    To get my bodyfat % down? -I'm new to training so please bear with me, but i thought that would do it?
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
    IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

    Shush.. Weight training can also be an effective cardio workout. Also, do you see any fat people who do weights!? I can speak from experience, that weights will aid in losing/burning.

    Please take some time to read up on nutrition and exercise... When muscles are tired they need to use carbs/fats/proteins to recover.. which is also why people take on food AFTER exercising.. for recovery.

    Thank you, good night.

    If you came to my gym, you would see a fat person doing weights. That would be me.
  • selina884
    selina884 Posts: 826 Member
    As a newbie, why don't you just focus on compounds to begin with?
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    I think you're on the right track. I'd put an ab focused session with the cardio days though.

    Just remember to challenge yourself and increase weights each time, and you should be fine.

    That sounds like a good idea :) - I will try that and increase cardio to 2 days, so i only rest on sunday.

    If you are trying to gain muscle, why would you up your cardio?

    To get my bodyfat % down? -I'm new to training so please bear with me, but i thought that would do it?

    with the exception of overfat beginners, you can't gain muscle and lose fat at the same time. You do one then the other, e.g. a cutting phase to reduce body fat, then a bulking phase to gain muscle, and back to cutting again, then bulking.

    For a cut and bulk, you train the same way, just for a cut you'd eat fewer calories than you burn off, and for a bulk you eat more calories than you burn off (your body needs the extra calories to build the muscle. All the while you train hard and eat plenty of protein.

    The thread "in place of a road map" helps you to calculate how many calories you burn in a day... you need to add 10-15% for a bulk, and subtract 10-20% for a cut (it depends on your current body fat percentage how much you subtract)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I think you're on the right track. I'd put an ab focused session with the cardio days though.

    Just remember to challenge yourself and increase weights each time, and you should be fine.

    That sounds like a good idea :) - I will try that and increase cardio to 2 days, so i only rest on sunday.

    If you are trying to gain muscle, why would you up your cardio?

    To get my bodyfat % down? -I'm new to training so please bear with me, but i thought that would do it?

    Actually, if you are new to lifting you can actually do it at the same time to a degree. Generally, you cannot gain muscle on a deficit, however there are a couple of exceptions - being new to lifting is one of them.

    Are you looking to focus on strength or size gains? Your program is one that is very much focused on hypertrophy, but is actually not that efficient as adding strength range lifts actually complement the hypertrophy ones . If you are on a deficit and new to lifting you should really be looking to do a full body workout - basing it off compound lifts with added iso lifts for added hypertrophy or to assist your compound lifts. If you do not want to do this, you should at least look to hit each body part at least 2 x a week with either an upper/lower split or a push pull split.
  • selina884
    selina884 Posts: 826 Member
    I think you're on the right track. I'd put an ab focused session with the cardio days though.

    Just remember to challenge yourself and increase weights each time, and you should be fine.

    That sounds like a good idea :) - I will try that and increase cardio to 2 days, so i only rest on sunday.

    If you are trying to gain muscle, why would you up your cardio?

    To get my bodyfat % down? -I'm new to training so please bear with me, but i thought that would do it?

    If you are on a deficit and new to lifting you should really be looking to do a full body workout - basing it off compound lifts with added iso lifts for added hypertrophy or to assist your compound lifts. If you do not want to do this, you should at least look to hit your body parts 2 x a week with either an upper/lower split or a push pull split.

    Thankyou.
  • frasergentles
    frasergentles Posts: 11 Member
    Why not introduce some bodyweight training which will give you a more rounded workout. Plank and press ups for example which are almost the perfect strength training exercise because they focus on almost all of your muscle groups. One arm press ups (when you can do them!!) are awesome for core strength and all over arms, similarly hand stand press ups. best exercise for triceps I find is seated tricep dip using a kitchen chair. For abs, plank, moutain climber followed by side plank. Make your bodyweight training harder by introducing instability i.e. do a press up with one hand on the floor and one on a basketball, do moutain climber with both hands on a swiss ball rather than a chair or bench.... well worth looking into!!

    Focus on technique, technique and technique and gues what.... technique.

    Make sure your are eating plenty of protien. Cardio is definately the way to go for all over fitness but to maintain muscle development eat about 1.6g protein per kg bodyweight.
  • Mikemax125
    Mikemax125 Posts: 108
    When cutting while training its more than just calorie deficit, You HAVE to adjust your macronutrients (carbs, fats, protein) In my experience I saved more muscle on cuts by increasing my protein to higher than it was while bulking. I run 50%protein 30% carbs 20% fat on cut, bulking i do 45%carbs 35%protein 20% fat. Look into HIIT for cardio (ropeslams, jump rope, plyometric boxes etc.) Burn fat save muscle.
  • bielenberg442
    bielenberg442 Posts: 33
    When cutting while training its more than just calorie deficit, You HAVE to adjust your macronutrients (carbs, fats, protein) In my experience I saved more muscle on cuts by increasing my protein to higher than it was while bulking. I run 50%protein 30% carbs 20% fat on cut, bulking i do 45%carbs 35%protein 20% fat. Look into HIIT for cardio (ropeslams, jump rope, plyometric boxes etc.) Burn fat save muscle.

    Thanks for the comment - That helps alot!
  • Mikemax125
    Mikemax125 Posts: 108
    No problem bruh
  • Snow3y
    Snow3y Posts: 1,412 Member
    So are you doing all those exercises one day or are you doing Chest/Tris Monday and Back/Bi Tuesday, ect.

    I'm doing them like this:

    One day:
    Chest - triceps!

    One day:
    Back - biceps

    One day:
    Leg - Shoulder

    All I can suggest is do a little less... If you're doing chest, stick to 2 max 3 exercises for chest.. All you need is to stimulate the muscle, not over train it unnecessarily :)
  • NicoleisQuantized
    NicoleisQuantized Posts: 344 Member
    Bump
  • mrdexter1
    mrdexter1 Posts: 356 Member
    take out the ez bar curls for the bicep as the ez bar twists your hands in a manner that prevents optimum full contraction of the bicep muscle and defeats the object of the exersize ... suggest pyramid cable curls. (i know everyone curls with ez and its amazing how many still get its use wrong - triceps yes bi s no !!!)

    You might want to add some fore arm work and revearse culs give a final pump to all the arm ...

    Might be useful to add a hack squat done on a smiths machine as you can go realy deep and burn/exhaust muscles safely.
  • cordianet
    cordianet Posts: 534 Member
    Sorry if this has been asked already, but it's hard to advise someone if we don't know a few things:
    1. What are your goals?
    2. How long have you been lifting?
    3. Do you have access to a full gym?
    4. How old are you and do you have any health issues that need to be considered?
  • nixerific
    nixerific Posts: 76 Member
    Has no one here heard of lean gains?
  • grantdumas7
    grantdumas7 Posts: 802 Member
    If you are new to train I would suggest a fullybody routine 3xper week on non consecutive days. Beginners can hit each body part more often. Strong Lifts and Starting strength are just two. You can also build your own. Here is an article on how to construct one.
    http://www.t-nation.com/free_online_article/sports_body_training_performance/totalbody_training
  • bielenberg442
    bielenberg442 Posts: 33
    Thanks for all the comments :) There's a lot to work with :)
  • koing
    koing Posts: 179 Member
    My advice like another poster is to do your big compound lifts first in your training. On your back day you have deadlifts about 3rd. I would move this to the start.

    Some people will say you are doing too much, but you can decide for yourself. The main thing is progressive increase in over time. If the weights, reps or sets do not increase you won't get any gains.

    Koing

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