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my workout routine

brachii Posts: 79 Joined: 2007/02/26	2007/02/27, 04:50 PM Please Comment Monday - Go running for 20 min. (HIIT) Tuesday - Nothing Wednesday - Bench press, bicep curls, chin-ups and some abdominal exercise Thursday - Go running for 40 to 60 min. (more aerobic) Friday - Nothing Saturday - Deadlifts, Squats, calf raises and lunges Sunday - Go running for 20 min. (HIIT) What do you think? -------------- \"I\'m not concerned with body building; I\'m just trying to make people normal human beings\" - Joseph Pilates brachii
Pemdas Posts: 973 Joined: 2004/07/22	2007/02/27, 04:52 PM what are your goals?
yadmit Posts: 4,670 Joined: 2003/10/05	2007/02/27, 04:54 PM What pemdas said. And Saturday looks pretty heavy duty. Especially if you wanna run the next day.
brachii Posts: 79 Joined: 2007/02/26	2007/02/27, 04:56 PM Oh sorry i knew i forgot something, my goals are to build strength but not much bulk and lose bit of the flab i got on me. -------------- \"I\'m not concerned with body building; I\'m just trying to make people normal human beings\" - Joseph Pilates brachii
brachii Posts: 79 Joined: 2007/02/26	2007/03/01, 05:57 PM I also strive for a flat, harder stomach. I only have a 4 pac right now but can i turn that into a harder six-pac? -------------- \"Gold medals aren\'t really made of gold. They\'re made of sweat, determination, and a hard-to-find alloy called guts.\" - Dan Gable brachii
yadmit Posts: 4,670 Joined: 2003/10/05	2007/03/01, 06:02 PM Diet. Do a Fit Buddy search.. you'll get a pile of answers.
brachii Posts: 79 Joined: 2007/02/26	2007/03/01, 06:11 PM Thanks -------------- \"Gold medals aren\'t really made of gold. They\'re made of sweat, determination, and a hard-to-find alloy called guts.\" - Dan Gable brachii
brachii Posts: 79 Joined: 2007/02/26	2007/03/04, 09:58 PM Okay yesterday, i weighed myself and i weigh 139lbs and i was very shocked to realize how light i am. So i think i'd like to gain some muscle, but i'll still keep my original goal of achieving pure strength, with just some muscle, not to the point that makes me look super ripped and cut, just some more bulk. I know that'll i'll have to increase my caloric intake. With this new change im pretty i'll have to modify my original workout routine. Please comment, advice is well appreciated. -------------- \"Gold medals aren\'t really made of gold. They\'re made of sweat, determination, and a hard-to-find alloy called guts.\" - Dan Gable brachii
Pemdas Posts: 973 Joined: 2004/07/22	2007/03/05, 11:37 AM Kill the cardio or at least cut it down to the two HIIT on off days. I would consider a full body routine if you are only going to lift 2 days a week. Stick to big movements DL, Squat, Bench, Rows, Pull-Up, Dips.. ect. Go HEAVY 3 to 5 reps for working sets. 3 to 5 sets of working sets. EAT! If you are not gaining weight, eat more. If you stop gaining weight, eat more. Try to increase the weight you use each week. Designing your own program is fine, but Check out Sheiko and Bill Star programs. People have had a lot of success on both programs and they have both stood up to the test of time. More stuff: If you like the Upper/lower split consider lifting 4 days a week or three and rotate every workout. Other people have seen results on a three day split of chest,back,legs. Experiment and find out what works best for you. -------------- Light bulb shaped people are easy to push over!
brachii Posts: 79 Joined: 2007/02/26	2007/03/05, 05:15 PM Thank you! -------------- \"Gold medals aren\'t really made of gold. They\'re made of sweat, determination, and a hard-to-find alloy called guts.\" - Dan Gable brachii
	2007/03/05, 05:54 PM Wednesday - Standing Military Presses(or another OHP),Bench press, chin-ups and some abdominal exercise Thursday - Do 3-5 sets of complexes Saturday - Deadlifts, Squats, lunges, and calf raises -I would rotate deads and squats weekly....whatever u do second I would do a lighter variation like SLDL/Snatch or Front Squats/Low box Power squats Sunday - Go running for 20 min. (HIIT)
brachii Posts: 79 Joined: 2007/02/26	2007/03/05, 06:29 PM Thanks menace -------------- \"Gold medals aren\'t really made of gold. They\'re made of sweat, determination, and a hard-to-find alloy called guts.\" - Dan Gable brachii
brachii Posts: 79 Joined: 2007/02/26	2007/03/18, 04:28 PM Please Comment Goal: Build 30lbs+ of muscle mass (myofibril), body fat percentage below 20% Sunday - Nothing Monday - Bench press, bicep curls, chin-ups and some abdominal exercise (rectus abdominis and transverse) Tuesday - HIIT (Running for 20 min.) Wednesday - Nothing Thurday - deadlifts, Squats, lunges and some abdominal exercise (obliques) Friday - HIIT (Running for 20 min.) Saturday - Nothing So i know now that heavy cardio can deplete the body of calories needed for heavy lifting. So thats why i cut the cardio down for this routine. I've read that a lot of rest and an increase in caloric intake are very important for increased muscle size. However, I'm still unsure of one thing. I've heard that your don't have to go to failure to build more mass, I think you should should start off with 90% of 1RM and do 5 reps (terminate 1 to 2 reps before failture), and decrease the weight to about 60-70% of 1RM. Until you are unable to do 60-70% in proper form, then simply stop. After all this you're done for the day. Im just wondering if performing an exercise like this will increase muscle mass and power. Please correct me if I am incorrect with this method of training, advice is well appreciated. :dumbbell: -------------- "Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." - Dan Gable brachii