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2008/02/27, 04:56 PM
hey everybody , i'm 24 and weigh in at 208 pounds , i have been working out for a little while and have lost a big 23 pounds already , i am tyring to get more cut and gain muscle mass at the same time , i usually split up my routine into diff. msucle categories but i dont have a fix plan , like this day i do arms etc ....and i dont find that the programs offered on the site interest me , so i guess i am looking for some help coming up with a good program , i find it a waste of money to hire a personal trainer when i 'm sure someone here with good experience could maybe help me out , I await your generous replies,
Thanks ,
nicholas
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2008/02/28, 12:07 PM
Post up a sample of what you are thinking...How many days, how much cardio, diet...etc, and people can help critique it.
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2008/02/28, 06:16 PM
ok so right now i usually do 2 days on and one day off for the whole week, i usually hit all the muscles in the entire week,i try and start wit hteh chest and back and legs and slowly work my way through the body , the thing is i dont have a set day for this or that muscle , by the end of the week i have done the whole body , i try and do the same exercises but usually end up doing different ones everytime i go to the gym , so thats why i need a little guidance , or i might just pay for a trainer to start making me some programs.
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2008/02/29, 11:06 AM
Dood you don't need a trainer to make you a program, look here, and just start....Stay with the big compound movements, and just set something up for yourself...but remember that diet is the biggest factor in losing weight.
Here is my split, I'm not going to tell you what ex's to do, research and find out, but stay with the compound Ex's, the one's that target all muscles, like Bench, Squat, Lunges, Military press, Dead lifts. If your fairly new to lifting, I'd also suggest to stick with Dumbbell's more than bar's, to help promote equal growth on both sides.
Only an example, you can also get one from this site too....
Day 1
Bi's
Tri's
Abs
Day 2
Shoulders
Traps
Day 3
Rest
Day 4
Chest
Back
Abs
Day 5
Legs
Calves
Day 6
Cardio only
Day 7
Rest
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2008/02/29, 11:20 AM
Just thought I would add, that after 8-10 wks on any plan, you want to change it up, perhaps change exercises, change your Split, Change amount of Reps, or what Muscle group you have been doing first in your split.
Your Body will adapt to any plan after this time, and you need to shake things up again. There is no Magic Plan, just stick to the basics, and make a split that works with your Schedule, if thats 3 days a week, or 5 days a week. A buddy of mine only does one major muscle group a day, because he is able to get to the gym pretty well everyday...so go with what works for you.
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2008/03/05, 01:01 PM
Great post Speeder...Can Abs be worked more than 2x per week? Also , can cardio be done more? Thanks ,Donnie
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2008/03/05, 01:45 PM
I guess it comes down to what your training for, endurance or size....If you are hitting Abs hard, using cable pull down's or similiar exercises with resistance, I wouldn't do it more than 1-2x's a week.
If your training for endurance, perhaps sport performace or something, you could maybe up that to 3x's...But I wouldn't suggest working them everyday.
Cardio...if your Goal is weight loss, then by all means up the cardio, everyday is fine, but I would take at least 2 days completely off. In addition to my work outs, I also play Hockey 2 days a week, and typically do cardio after every weight day, unless I have a game that day, then cardio is hockey.
I like to try and keep at least 1-2 days completely off each week
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Quoting from oneeyedtrapper:
Great post Speeder...Can Abs be worked more than 2x per week? Also , can cardio be done more? Thanks ,Donnie
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