Routines and Advice *updated*

[Nate2003]

What about biceps during the big 3 compound exercises?

[N@tural1]

Originally Posted by Nate2003

What about biceps during the big 3 compound exercises?

All of my routines in the OP include bicep isolation work.

[jdo1]

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
this sounds like a very interesting workout but can we add more workouts to this routine such as powercleans on the day 1 and 3 maybe

[N@tural1]

Originally Posted by jdo1

this sounds like a very interesting workout but can we add more workouts to this routine such as powercleans on the day 1 and 3 maybe

You can do whatever you wish.

[JimmyBurns]

Originally Posted by N@tural1

A favorite of mine that hits each bodypart twice per week.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

Hey all, I'm definitely a newb to this stuff and I'm definitely a little lost and could definitely use some sound advice. The routine I'm thinking of trying is the one I quoted.

I'm 42 years old and one day just got tired of what I was seeing in the mirror after many years of a slow growth of the wrong sort. I've been lifting weights and doing cardio for three months now and I've lost 25 lbs. and put on some muscle, but I know my routine is way out of whack.


I started out for probably the first month and a half doing upper body the first day, lower body the second and then rest the third and start over again. Well I got to talking to a buddy of mine (he's been lifting heavy for over 20 years) and he told me that I wasn't givng my body enough time to rest and suggested a once a week per body part routine.

Here's what he does and what I started doing by his reccomendation.

M - Shoulders (12-14 sets), calves, cardio and abs
T - Legs (16 sets),
W - Chest (12-14 sets), cardio
T - Arms (12-14 sets), calves, abs
F- Back (12-14 sets), cardio

Later on I started doing more sets on my own, but was told this was ok because I was hitting the muscles in different ways by someone who is a personal trainer.

I got to the point where I was doing all of this during each work out and I think it's bitten me in the ass as I'm really not noticing many gains at all in my bench and curls.

M - Shrugs, front delts, side delts, rear delts (3 x 6) calves (3 x 12)
T - Squats, dead lifts, leg curls, lunges, leg extensions (3 x 6)
W - BB Bench, DB incline, DB pullover, DB chest flys (3 x 6)
T - DB curls, cable tricep pressdown, preacher curls, tricep kickbacks, reverse curls, forearm curls (3 x 6) calves (3 x 12)
F - Lat pull down, cable rows, upright rows, one arm dumbell rows (3 x 6) I was trying to do good mornings as well, but the bar really hurts my neck and I can't get comfortable doing them.

I slowly started doing an extra sety on pretty much everything dropping the weight and trying to get 12 reps or so.

A lot of the stuff I'm seeing some gains on, but my flat bench and curling just seems to be stagnant. I'm sure I'm way overdoing some of these things as my performance indicates and just need some advice as to what all needs correction. I'm sure my diet isn't helping things either.

At 215 lbs what kind of calorie intake do I need to support muscle growth and to avoid putting to much fat on?

How long is one considered a newb and can take advantage of hitting their body parts multiple times a week?

If I give this routine a shot, what can I do in place of chest dips, pull ups and the leg press. I'm doing this in a home gym that's pretty well setup but doesn't have accomodations for these.

Sorry for the long winded post, but I figured it was better to try and give you as much information as possible.


Thanks for any assistance, Jimmy

[giripai]

Hi guys,

Please advise on my routine...

Work out time: 5:30 AM

Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday:Shoulders/Legs
Thursday: Chest/Biceps
Friday: Back/Triceps
Saturday:Shoulders/Legs
Sunday: Off/ HIIT in the evening.


Everyday HIIT on statinoary bike 20-22 mins in the evening.

I currently weigh: 225lbs
Height: 5'8"
BF: 30%......


please advise

-Giri

[mattb145]

Originally Posted by giripai

Hi guys,

Please advise on my routine...

Work out time: 5:30 AM

Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday:Shoulders/Legs
Thursday: Chest/Biceps
Friday: Back/Triceps
Saturday:Shoulders/Legs
Sunday: Off/ HIIT in the evening.


Everyday HIIT on statinoary bike 20-22 mins in the evening.

I currently weigh: 225lbs
Height: 5'8"
BF: 30%......


please advise

-Giri

Hi,

I would suggest doing chest and back in the same session together and shoulders and arms in the same session as well. This is because these sections complement each other. I always do for example one exercise of chest (e.g. bench press) then something like seated row for back. Then i go back to chest then back etc. I usually do about 15-20 sets per muscle group.

How long have you been training for? and what do you have in mind in terms of sets and reps and what differnt exercises are you doing? so may questions!! haha.

[kziwarrior]

Originally Posted by giripai

Hi guys,

Please advise on my routine...

Work out time: 5:30 AM

-Giri

TO ALL NEW POSTERS:
As N@tura1 mentioned a few pages back from here on out this thread is meant to be used for discussion and support of his OP and the programs therein. If you are seeking help with your own routine/program or other questions outside of that scope please create your own thread and link to it here if you get no response after a few days. You can also PM the link to specific users.

[JimmyBurns]

Originally Posted by kziwarrior

TO ALL NEW POSTERS:
As N@tura1 mentioned a few pages back from here on out this thread is meant to be used for discussion and support of his OP and the programs therein. If you are seeking help with your own routine/program or other questions outside of that scope please create your own thread and link to it here if you get no response after a few days. You can also PM the link to specific users.

Sorry, my bad. I didn't read the whole thread so I didn't see that post. I just read the first couple of pages and saw people asking questioca and just figured it was better to ask here then flood the board with newbe questions.

I will copy my questions and start a new thread, thanks.

[kziwarrior]

Originally Posted by JimmyBurns

Sorry, my bad. I didn't read the whole thread so I didn't see that post. I just read the first couple of pages and saw people asking questioca and just figured it was better to ask here then flood the board with newbe questions.

I will copy my questions and start a new thread, thanks.

No Problem, check your PM.

[giripai]

Originally Posted by kziwarrior

TO ALL NEW POSTERS:
As N@tura1 mentioned a few pages back from here on out this thread is meant to be used for discussion and support of his OP and the programs therein. If you are seeking help with your own routine/program or other questions outside of that scope please create your own thread and link to it here if you get no response after a few days. You can also PM the link to specific users.

sorry about that...
new to the forums.

[kziwarrior]

Originally Posted by giripai

Hi guys,

Please advise on my routine...

Work out time: 5:30 AM

Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday:Shoulders/Legs
Thursday: Chest/Biceps
Friday: Back/Triceps
Saturday:Shoulders/Legs
Sunday: Off/ HIIT in the evening.


Everyday HIIT on statinoary bike 20-22 mins in the evening.

I currently weigh: 225lbs
Height: 5'8"
BF: 30%......


please advise

-Giri

Originally Posted by giripai

sorry about that...
new to the forums.

Not a problem, just start your own thread and post to it here... but to start I'll say that IMHO that routine is pretty poor. Also you don't have your goals or anything about sets and reps. Post a link and I'll elaborate further.

[Generic21js]

Hey, I seem to be having trouble with doing squats and barbell rows. I don't seem to be flexible enough and my back tends to round while doing these exercises. Does anyone know of any good stretch routines or workouts that can help me with my flexibility?

[PuffinMyLye]

Originally Posted by Generic21js

Hey, I seem to be having trouble with doing squats and barbell rows. I don't seem to be flexible enough and my back tends to round while doing these exercises. Does anyone know of any good stretch routines or workouts that can help me with my flexibility?

http://www.youtube.com/view_play_lis...query=Squat+Rx

I would watch all of them but I believe #5 deals with mobility and flexibility.

[Generic21js]

Nice, thanks a lot

[kziwarrior]

Originally Posted by Generic21js

Hey, I seem to be having trouble with doing squats and barbell rows. I don't seem to be flexible enough and my back tends to round while doing these exercises. Does anyone know of any good stretch routines or workouts that can help me with my flexibility?

There's a site called stronglifts 5x5 that is a variation of Rippetoe/Star programs that has a LOT of videos about stretching. It's a good resource for those videos and some of the other information, I wouldn't use the program though.

[brudman]

Originally Posted by Generic21js

Hey, I seem to be having trouble with doing squats and barbell rows. I don't seem to be flexible enough and my back tends to round while doing these exercises. Does anyone know of any good stretch routines or workouts that can help me with my flexibility?

Weighted hyper extensions are a necessity for anyone IMO. Strong erectors allow you to keep good form in bent-over rows, squats, deadlifts, overhead presses, and bench press. Just do them everyday with your warmup until you don't suck at them anymore.

[lost1700]

I am doing the "favorite that hits body parts twice a week" for a couple of months now and my lifts are still going up. I am doing PR on working sets, not a ton of weight but pretty good for me. Great routine, definitely recommended for beginner to intermediate lifters looking to get strong and to develop a more rounded physique. Thanks.

[SalimS.]

Thanks for this thread gonna start Madcows 5x5 soon

[Generic21js]

Thanks for all the help guys.

[skrewdriver88]

Just can't seem to get any chest defenition. Pinched a nerve in my back little over year ago and am just now starting to hit the gym hard again. This time around though im having trouble developing pecs. I work out chest/triceps on Sunday then on Thursday I will do a few sets of Incline bench due to working 14 + hours a day I don't usually have time to do it on Sunday. Here's my schedule for chest/tricep day:

Flat bench 4 x 8-10
Fly's 3 x 10
Close grip bench 3 x 8-10
Dips 3 x 10
Skull crushers 4 x 6-10


I will take all advice with a positive attitude so let me hear it!!

[crafty100]

In relation to choosing the right workout routine and diet, etc. I am new to weight training and would like some help/guidance on the amounts of protein, carbs and fat should be taken in each day?? I know the guidlines are like 90g protein, 330g carbs, 90g fat, is that what i should be aiming for or not? Cheers for any help.

[KCJack]

Originally Posted by Hut*Hut

Yeah. This as a sticky and the SS sticky would pretty much sort 90% of the people who come to this board out.

My question is mostly about over training. I been in the Army for 8 yrs and am in good shape.
But now my goal is changed. What would you say would be a good rule of thumb concerning how many times per week you work each group?

[black70stang]

Thank you for the writeup, it is definitely helpful to us newbies. I'm starting all pro's routine on Monday!

[ArmyBoots]

ok so here is wats going on. ive gained a little over 30lbs since 04 and im excited about that but i seem to have hit a wall. im an ectomorph to the fullest and i have only been working out about 3-4x a week. ive been making it a point to concentrate on eating.. ive gained a small amount of fat which i dont mind since im deployed right now and i know its natural when "bulking". ok here's the deal.. i havent been able to gain weight like i want to recently and i want your opinions on wat you think i should do... workout more often therefore increasing my appetite and shocking my body since im used to 3-4x a week or just continue my workout schedule and eat even more and not worry about the little extra cushion on the abs?? thanks for your insight and opinions!! i hope this is understandable.. i know i jumped around. thanks fellas!

[kziwarrior]

Originally Posted by KCJack

My question is mostly about over training. I been in the Army for 8 yrs and am in good shape.
But now my goal is changed. What would you say would be a good rule of thumb concerning how many times per week you work each group?

What are you new goals? That will determine how often you work out.

Originally Posted by ArmyBoots

ok so here is wats going on. ive gained a little over 30lbs since 04 and im excited about that but i seem to have hit a wall. im an ectomorph to the fullest and i have only been working out about 3-4x a week. ive been making it a point to concentrate on eating.. ive gained a small amount of fat which i dont mind since im deployed right now and i know its natural when "bulking". ok here's the deal.. i havent been able to gain weight like i want to recently and i want your opinions on wat you think i should do... workout more often therefore increasing my appetite and shocking my body since im used to 3-4x a week or just continue my workout schedule and eat even more and not worry about the little extra cushion on the abs?? thanks for your insight and opinions!! i hope this is understandable.. i know i jumped around. thanks fellas!

If you still appear like your profile pic than you are no doubt running VERY close to your caloric needs, if not slightly under. You CANNOT gain weight, especially large amounts w/o running a large excess in your diet. Yes, that will mean a bit (or more) of fat but that can easily be shed after the gaining phase (more muscle mass equals high BMR so easier weight loss). In addition make sure you're getting plenty of protein (preferably NOT from powders or shakes). GOMAD is one very tried and true program I find to work for just about anyone. The other thing to consider is your workout routine itself. Make sure your program is adjusted to your experience and your goals, chances are it's off for at least one.

[Veeno]

Glad to see Natural's talent and knowledge has been recognized. Last time I spoke with you, you hadn't achieved moderator status. I've taken about a 3 month break from lifting for school/work and other unavoidable life issues. Looking to get back into it starting monday. Planning on following your favorite plan listed earlier.


Anyway, thanks for the advice and constant responses. Hopefully folks that are new to the site can find posts and posters like you and see through the e-thug **** that people tend to throw around on these boards.


-V-

[ArmyBoots]

Originally Posted by kziwarrior

What are you new goals? That will determine how often you work out.



If you still appear like your profile pic than you are no doubt running VERY close to your caloric needs, if not slightly under. You CANNOT gain weight, especially large amounts w/o running a large excess in your diet. Yes, that will mean a bit (or more) of fat but that can easily be shed after the gaining phase (more muscle mass equals high BMR so easier weight loss). In addition make sure you're getting plenty of protein (preferably NOT from powders or shakes). GOMAD is one very tried and true program I find to work for just about anyone. The other thing to consider is your workout routine itself. Make sure your program is adjusted to your experience and your goals, chances are it's off for at least one.

Thank you kzi .. i really appreciate your insight. i will def add more calories and i will research the program you suggested!!

[kziwarrior]

Originally Posted by ArmyBoots

Thank you kzi .. i really appreciate your insight. i will def add more calories and i will research the program you suggested!!

No research needed:
GOMAD= Gallon of Milk a Day
So it's just drinking a gallon of milk, throughout the day (lmao, search on youtube if you want to see what happens if you try to drink it all at once). But again it will work best if you're already meeting your caloric needs. Any milk is fine, though traditionally whole is used, if you're pretty healthy and have a clean diet go with whole, or at least 2% (for others reading if weight/fat is a concern use lowfat).

Also a great added protein boost is the "original" protein powder - POWDERED MILK!! It's preferred buy most of the old-school coaches for a number of reasons; 1, it's CHEAP compared to most commercial products. 2, Just like liquid milk it has the proper ratios of proteins, unlike most of the supps which are predominantly whey. Just add it to some reg milk, through in some yogurt or ice-cream and you're good to go (note: the ice-cream is GREAT post workout because of the insulin surge it will cause).

[ArmyBoots]

Originally Posted by kziwarrior

No research needed:
GOMAD= Gallon of Milk a Day
So it's just drinking a gallon of milk, throughout the day (lmao, search on youtube if you want to see what happens if you try to drink it all at once). But again it will work best if you're already meeting your caloric needs. Any milk is fine, though traditionally whole is used, if you're pretty healthy and have a clean diet go with whole, or at least 2% (for others reading if weight/fat is a concern use lowfat).

Also a great added protein boost is the "original" protein powder - POWDERED MILK!! It's preferred buy most of the old-school coaches for a number of reasons; 1, it's CHEAP compared to most commercial products. 2, Just like liquid milk it has the proper ratios of proteins, unlike most of the supps which are predominantly whey. Just add it to some reg milk, through in some yogurt or ice-cream and you're good to go (note: the ice-cream is GREAT post workout because of the insulin surge it will cause).

Hey that was easy enough lol. I will give it a shot! Im in Iraq right now so Ill be drinking that box milk crud.. but Im sure it will have similar nutritional values. And plus I wont have to refridgerate! Actually it may be closer to that powder milk you spoke about rather than actual milk. Thanks again kziwarrior!