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2006/04/13, 01:36 AM
6'2 240..basically I will do my own routine like this....
Jog 15-20 minutes before workout
Day 1: Bicep curls: 3-4 sets 15 reps
Incline dumbbell press: 3-4 sets 15 reps
Flat dumbbell press: 3-4 sets 15 reps
Tricep extention(behind the back): 3-4 sets 15 reps
Pulldowns widegrip: 3-4 sets 15 reps
Machine flyes: 3-4 sets 15 reps
Day 2: leg presses: 3-4 15 reps
leg curls: 3-4 sets 15 reps
dumbbell shrugs: 3-4 sets 15 reps
lateral raises: 3-4 sets 15 reps
machine press: 3-4 sets 15 reps
cable rows: 3-4 sets 15 reps
always running before and after
diet: whey mix/chicken/veggies/fruits with GNC diet supplement for nutrients and minerals
4 days a week alternating days (obviuosly) running on off days..with all of this i should be able to cut fat build lean muscle and drop some wight rather quickly..is this a good regime to follow...also...idont have man boobs but some extra fat...will chest exercises only push out my pecs without actually trimming and building?....i dont know could use some advice from veteran gym folks..please help...rountine starts tuesday the 17th..thanks
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2006/04/13, 07:01 AM
generally speaking I would replace all those exercises with big freeweight exercises....you'll see much better and faster results...
Squats
Deadlifts
Pull ups/Chin Ups
Dips
Military Presses
Bench Presses
Good Mornings
Lunges
Step Ups
etc
pushing/chest exercises will help strengthen and perhaps increase the size of your pectorials...whether you lose overall bodyfat will largely depend on your nutrition...
I would also concentrate on lower reps....something between 3-5...the actual weight used doesn't need to be that heavy...perhaps 75-80%....
take fish oil supplement to prevent muscle loss while you're dieting
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2006/04/13, 08:41 AM
Getr done...God I hate that saying.
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She sits and wonders why.....no more.
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2006/04/13, 01:14 PM
menace3000: thanks for the insight, i will add some of the heavy exercises you said...as far as my rountine which my change before i go the first day, does it seem legitimate...and should my reps be lowered or stay at 15 per set...thanks
Mojo_67...ya that saying is old just came to me..lol
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2006/04/13, 01:49 PM
I'm just messin with ya man. Like menace said, maybe keep your reps lower, between 3-5 using 75-80% of your 1RM.
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She sits and wonders why.....no more.
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2006/04/13, 06:43 PM
Well, im not trying to become so huge...i mean i want to drop weight and tone..lean muscle...etc...but heavy lifting exercises..im just not gonna do them all...my friends who lift for sports or just lift for fun..say increase my reps using moderate weight...seems like that would be better for me..i dunno...argggg!!
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2006/04/13, 06:52 PM
Menace gave you the right answer. What your friends are telling you is the same thing that people have been saying for years and they are wrong as it's been shown over and over for 20 years by both the body building and power lifting communities. All those isolation moves are fine if you already have all the mass that you want and are just trying to define some more. Even then, they won't do squat for you if that's all you're doing. Also as a side issue, (and I'm guessing) I imagine you're on a very restrictive diet based on your supplements and what you listed as food. You'll lose a fair amount of body weight pretty fast but it will be more muscle loss than anything else.
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Mike
in Pensacola Now.
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2006/04/13, 06:56 PM
Switch it up. I know we all have done higher reps at times to switch things up and keep your body from adapting.
From your goals I would go long awith what menace and mojo are suggesting, lower reps with heavier weight. Sure you could achieve results with the routine and advice your friends gave you but it will probably take longer and you may become discouraged faster.
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2006/04/13, 06:58 PM
Also, personally I am not a fan of running before working out, especially for a semi-lengthy period of time. It tends to tire you out a little more and your workouts might not be as good as if you didn't run. On your off days you may look into HIIT so that you aren't doing the same thing all the time, but make sure to rest too it is a necessity if you want to hit your goals.
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2006/04/13, 10:21 PM
I agree with dropping the run before you workout. Save it for an off day or at least later in the day. Also your diet will play an important role in your progress like Mike mentioned. I gotta say though Mike, I geuss I must be old school because I still beleive in doing some of those isolation movements. But like you said, just in addition to compound exercises, which would be the majority.
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She sits and wonders why.....no more.
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2006/04/17, 08:48 AM
Well, so much for my lotsa reps deal..my first day was monday morning...i could not finish all sets although i was able to do about 5 exercises fully...too many reps i just tired out to fast i guess i will lower to 1 set with 10 reps at moderate weight and 2 sets at 5 reps with heavy weight...is that good i think so?....but hey i woke up at 6:30 and feel pumped after a good workout...man i need a smoke...
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2006/04/17, 09:23 AM
I agree with Lyle McDonald on this one...
5-8 repetitions. The reason is based on recruitment thresholds of motor units (MU's, the muscle fibers and nerve that activates them). 5-8 reps is roughly 80-85% of 1 repetition maximum, at that intensity, you will get full MU recruitment through the entire set. Doing 5-8 repetitions with that weight will then ensure that maximal amount of metabolic work given 100% MU recruitment.
That is to say, if you went heavier, say 90% 1RM (about 3 reps), you wouldn't get any further recruitment effect, but you would do less metabolic/mechanical work.
If you went lighter, say 75% 1RM (12 reps), you would get more total work but you wouldn't know when or if the highest threshold MU's were recruited.
5-8 reps maximizes both recruitment and metabolic work, given full recruitment from the first repetition.
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Strength and Honor!
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2006/04/17, 02:01 PM
What does this mean? "5-8 reps is roughly 80-85% of 1 repetition maximum." My goal is to achieve a body like Amy (asimmer) has, so I'm not afraid of getting muscular. Right now I'm doing most of my weight training at around 8-14 reps, about 3-4 sets starting with a lighter weight/more reps and going heavier/less reps each set with about 30-45 sec. rest in between sets. Should I be doing 5-8 reps? light to heavy sets?
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/04/17, 04:21 PM
yes, more moderate workload: more weight.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/17, 06:20 PM
i'll take those more experienced folks' word for it...the thing is with having mass on my upper body already (mostly fat)..i dont want to simply bulk up faster than the fat getting cut..i dont want to look like those worlds strongest men guys who have muscle but look soo disgusting with having their fat jsut sitting their having that tubby-everything mushed together look...ya know...
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2006/04/17, 06:34 PM
There are plenty of strongmen whose physiques rival those of some good bodybuilders...
I would not do more than 3-4 big exercises on any given day....and split them up so that you're not repeating same movement patterns....
Squats-lower body movement
Bent-Over Rows-pulling movement
Dips-pushing movement
Deadlifts-lower body movement
Military Presses-pushing movement
Chin Ups or Pull Ups-pulling movement
if you have some weaknesses or imbalances then add a 4th exercise at the end....of each workout and do it....
I would stick with 3-5 reps...the intensity does not need to be at that rep range if you feel it's too heavy or your energy is not there on certain days...pick weight in the 3-8 rep range....always have a spotter and warm up prior to heavier sets....
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2006/04/17, 06:36 PM
That takes your question right back to diet. :) The muscle isn't what's going to make you look fat. It's the fat on top of the muscle. Personally, if you're an average workout person, I'd suggest going on a strict cutting diet for awhile and lose some of the body fat. After 10 or 12 weeks you can go back on a lean mass gain cycle and keep your weight gains to a minimum then repeat the cut. Keeps your diet from getting boring and my experience has been that folks with quite a bit of body fat to get rid of see better results this way.
http://freetrainers.com/FT/jsp/Message.jsp?f_ix=2&t_ix=1444
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Mike
in Pensacola Now.
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