Routines and Advice *updated*

[authentica]

Hi there, I want lose my fat and get a lean body. I am not very experienced in body building can anyone suggest me a routine where i can get cut without getting huge. I don't want to get bigger just get cut muscles. I have been doing workout for one month and am not following any specific routine, randomly doing. Do you guys think i should get any supplements at the beginning stage. If so, i heard about pre workout supplement named "Jacked" and post supplement "100% whey gold standard". Do you guys think i should get that? Please suggest a routine that suit me. I also post my pic so that it would be easy for you guys to suggest me a perfect routine. Thanks in advance..

[PGSPCB]

Is there any room to add any exercised to the "favorite that hits each muscle twice a week routine"?

[PGSPCB]

Is there any room to add any exercised to the "favorite that hits each muscle twice a week routine"?

anybody?

[jocksox]

anybody?

Easy answer is yes. Depending on what you want to add. Get your meals in and 48 hour rest min.

[CantLoseFat]

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
---------------------------------------------------------------------------------------

Okay So a few questions i have for this are:

1). When I did the BB row today i felt alot of strain on my shoulder area (front and side). Could this be because i was bringing the bb to high up on my chest.. i was aiming for my lower chest,but it felt better when i aimed lower like upper abs? Also, should my elbows be tucked into my side or flared out (perpendicular to my body)

2). What excercise(s) do u reccomend for the tricep isolation on day 2?

3). On day 3, you have pulls up written down, do u mean the underhand(bicep) or over hand grip (back) ?

Thankyou so much!

So question on each set do you increase weight or drop the weight, or do you just do the same amount of weight and increase it by say 2.5% to 5% each week?

[swine321]

i have a question (which is presumably the way this site started lol). anyway can anyone enlighten me and the warm up set - the workout set. for example im currently do a workout routine that says thusly: Perform 2 sets of 10-12 reps and 1 set to failure does this mean after i do my warm up sets i then increase the weight for my workout set and if so by how much 5kg,10kg.. and when should i increase the weight, when my warm up sets get easy? thanks in advance - keep on lifting!!. =)

[kokidpham]

thx for your workout plans, i will give it to my beginner friends

[caseyharish]

Hi guys.. I have recently developed a new fitness app for the apple store for iPhones.. It took me about 6 months all on my own but now it's finally done just after some, exposure and feedback description and link for download is below..

Thanks guys much appreciated!

I can't post links.. So search JustGym in the apple app store

Just Gym
Fitness Inc.

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The first and only fitness app with a built in supplement store. That’s right, buy all the best supplements right here. Protein, Creatine, Testosterone Boosters, Fat Burners and more. We stock only the best brands:

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Not only are we the first to offer a supplement store, were also the first to offer you full twelve week fitness programs for you to follow day by day, whether it is building muscle, getting ripped or for the women just simply toning up. All fitness programs are included with purchases of the app so there are no hidden extras. With every program you get a diet and a recommended nutrition bundle which can be purchased directly from the app.

ALL FITNESS PROGRAMS, DIETS AND BUNDLES HAVE BEEN CAREFULLY SELECTED AND PUT TOGETHER BY OUR FITNESS EXPERTS, SO REST ASSURED THAT YOU ARE IN GOOD HANDS


Major Features:

- Supplement Store (The most convenient way to by your supplements)
- Fitness Programs (Bulking, Cutting, Toning)
- Diets (Bulking, Cutting, Toning)
- Nearest Gym Locator (Locate your nearest gym where ever you are)
- Weight Calculator (Program remembers your weights from previous weeks and shows up on the current week so you never forget what your lifting)
- Access to thousands of videos (Video database linked you YouTube so your never stuck or confused about an exercise again)
- Personalise playlists for your workout
- Built in Stop Watch so you can calculate rest times during sets
- Uses Google checkout (One of the most secure shopping carts on the planet)
- Workouts and Diets for both Male and Female
- New programs added monthly

User Friendly Interface
There are too many fitness apps out there that are complicated, difficult to use and just simply not user friendly. Just Gym is the simplest most user friendly fitness app on the market, been very well laid out and easy to navigate around.

To summarise, just gym is the most advanced and unique fitness app to hit the app store to date. It’s like having your own personal trainer by your side. You won’t be disappointed when training with JustGym

[trevor61396]

I thought it was better to do higher reps for leg work and for the leg and shoulder day it's only 1 shoulder exercise. I thought you where supposed to have 2-4 excersises per major body part.

[IronDanUK]

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

Hi, I really like this routine but how would you advice to advance with rep/weight progression?

eg on bench, do all 4 sets of 5 at same weight and then if you get them increase weight next session?

Thanks for the help

[BakedFresh]

Hi I'm a rookie but wow... This routine is so incredibly detailed and full of so much information.
I am for sure trying this out!!

[Thys]

I found this very helpfull!

bodybuildingstuff101.blogspot.com/

[koltonb]

I like the workouts but i was curious as to what percentage of your one rep max you should use to correspond with the number of reps on each exercise? Also,For the past year i have went to failure on every lift, except squats, but also do a really short workout that only involves a few exercises. This is mostly due to time constraints. for example this morning on bench i did
1set 150 warmup, 1 set of 300, 2 sets 330 2 more with 300, then 4 with 225. then 4 sets of DB incline, and thats the whole workout. I know its not the best in the world but i thought by going to failure i was " making the most of the time i had". I have had decent gains the past year till now, im kinda stuck. Anyone have suggestions on a 45 min a day workout and am i screwing up by going to falure or is that better considering my short workout??

[acubed123]

Thank you for this.

[musicberger1]

iron fist.
curious as to what percentage of your one rep max you should use to correspond with the number of reps on each exercise?
The failure workouts are a tool, and in respect to using said implement it's; only, effective in certain situations like a screwdriver, ergo. use your ladders every so often to change it up ie. weights which you can tolerate more reps and then 1, 2, 3, 4, 5)*4, 3, 2, 1 and that counts as one ladder. This works well with dumbells on curls or with kettlebells in heavy snatches. c+p. use the ladder

[rbowman91]

I throw in abs at the end of each workout. Arnold recommended doing lower abs one day, and middle/upper the next.

[abellis131]

What do you think about working full upper body every other day and lower body in between? So like,

Monday- full upper body

Tuesday- lower body/legs

Wednesday- full upper body

Thursday- lower body/legs .... and so on. Or is this too much?

I used to do that exact thing, but found it to be too much for me when I started lifting heavy with a college-student sleep schedule. I conformed WS4SB3 to my schedule/modified it a bit to:
Monday- High Rep Upper
Tuesday- Dynamic Lower
Wednesday- Rest
Thursday- Max Effort Upper
Friday- Max Effort Lower
It's still a little jammed together, but it's been working for me. If you're looking for a good alternating/athletic training program, I highly recommend WS4SB...

[keeler1993]

Being a beginner at bodybuilding. I tried the "A simple 3 day routine" for 2 weeks and saw amazing fat loss results but no muscle gain. I realize that it takes a while and alot of other things than lifting that gets weight gain, but it even without the gain of weight I did feel and see a difference. Thank you!

[keeler1993]

A tip I learned from some bodybuilders is that for pull-downs (more crucial than pull-ups), you should do wide-grip. Doing this will increase the size of your lats (bat wings), while closer grip will work more of the arms rather than your back. When doing pull-ups in particular, close grip (shoulder width) is the best way to go so that you get the maximum motion in your bi's. With the dips, it depends on what kind you are doing: tri or chest. Either way, your going to wanna get shoulder width apart, however for tri's your going to be on, say a bench, with your feet on the ground, whereas the chest dips you'll be in between two bars holding yourself up. If you find out that any of this is wrong feel free to correct me. Hope it was useful.

[Nixon1]

I'm doing a six day a week thing
1 chest, tri's
2 back, legs
3 shoulders, bi
4-6 is repeat
along with two days thrown in of cardio
am I doing to much? I feel fine. I end up spending anywhere from 1 hour-2hours in the gym not including when I go to the park and run.

[EnergyBeast4]

Good advice more people need to read this

[GeenoForreal]

I've currently completed one week of the first workout outlined.

3 day, break between, dead/bench/squat days. Works good for a beginner. I recommend to everyone to research these compound exercises before you dive in. It's surprising how bad my bench technique was.

[gerryh777]

From the OP first post I will be doing the "A favorite of mine that hits each bodypart twice per week." but I have a few n00b-ish questions that I need answered.

What does he mean by "ham work and ab/calf work"?

Also for the tricep iso would doing the ropes be the most effective tricep workout?

Lastly on the off days, I should be good with doing abs exercises and cardio like bike, jump rope, racket ball(simply because it's fun:]) etc?

You seriously don't know what "ham work" is? Ham...as in Hamstrings. Work...as in workset. So it means hamstrings: stiff leg deadlifts or leg curls.
Please tell me you know what those are. And ab/calf work? He means do some abs (as in abdominals) or calfs (as in the muscles between your feet and
your knees...the back part). You can do seated or standing calf raises.

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[jrb06e]

Thanks for taking the time to put this together

[StopWhining]

Thanks for this post, N@tural1.

I like the following workout you suggested and I have some questions:

"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

1. I am a beginner lifter, small guy looking to put on size in the form of solid muscle. Wondering how this plan compares to Kris Gethin's 12-week transformation program, and what might be better to start off with.

2. Would you be able to recommend a good meal/nutrition/supplement plan to go with this program that will help me get bigger? This is very important for me and I'm completely lost in the ocean of supplement choices. I am not even sure things like creatine are healthy.

3. Sometimes other things in life make you miss workouts. Is it critical to stick to the outlined structure? Or is ok to change rest days, given that preferably all 4 days get done in a week and no more than 2 days in a row are exercise days? For example, is it acceptable to do Mon/Tue ON, Wed OFF, Thu/Fri ON, Sat/Sun OFF?

4. Just for my education, how come certain exercises are only 2 sets when others are 4 sets? Also, one exercise may be 5 reps while the other 15. What drives this breakdown?

Thank you N@tural1 or whoever else who might take the time to respond. Appreciate it.

[intenseworkout1]

N@tural1, I like your advice, particularly in keeping beginning trainers off of a bunch of complex advanced techniques that will just discourage them and maybe get them hurt or slow them down. However, I do think it is important to push their intensity and keep things interesting so they don't bore themselves out of the gym. A good way I try to do this for myself is to find a difficult of challenging exercise or workout and work my way up until I can complete it. It makes for good goals and a great way to stay motivated. Not to mention how amazed you will be once you accomplish a task that was seemingly impossible to you just weeks ago.

[pixart8]

Hi!

Need some advice on the program I am following. Please mention whether I am overtraining. I don't feel fatigued but heard that 6 day is too much. Anyway, here it follows.

(2S - 2 sets, 12R - 12 reps)
Mon: Chest & Triceps
Flat Bench Press - 5S (15, 15, 12, 10, 8)
Incline Bench Press - 3S (12, 10,8)
Dumbbell Fly - 3S (10, 10, 10)
Dumbbell Pulloever -3S (12, 12, 12)

Triceps Pushdown - 3S, 12R
One Arm Dumbbell Triceps Extension - 3S, 12R

Tue: Back & Biceps
Lat Pulldown Front - 5S (15, 15, 12, 10, 10)
Lat Pulldown Behind Neck - 3S (12, 12, 12)
Seated Row - 4S (12, 12, 10, 8)
Supine Grip Lat Pulldown - 3S, 12R
Dumbbell Shrugs - 3S, 12R

Barbell Curl - 3S, 12R
Dumbbell Curl - 3S, 12R

Wed: Legs
Squats - 5S (15, 15, 12, 10, 8)
Leg Press - 3S, 12R
Leg Extension - 3S, 12R
Hamstring Curl - 4S, 12R
Calf Raise - 3S, 18R

Thu: Chest, Shoulders & Triceps
Incline Bench Press - 5S (15, 15, 12, 10, 8)
Dumbbell Press (Flat) - 3S (12, 12, 10)
Dumbbell Fly - 3S (10, 10, 10)

Dumbbell/Barbell Shoulder Press - 3S, 12R
Dumbbell Lateral Raise - 3S, 12R

Triceps Pushdown - 3S, 12R
One Arm Triceps Extension - 3S, 12R
Skull Crusher - 3S, 12R

Fri: Back & Biceps
Lat Pulldown Front - 5S (15, 15, 12, 10, 10)
Lat Pulldown Behind Neck - 3S (12, 12, 12)
Seated Row - 4S (12, 12, 10, 8)
Supine Grip Lat Pulldown - 3S, 12R
Dumbbell Shrugs - 3S, 12R

Barbell Curl - 3S, 12R
Dumbbell Curl - 3S, 12R

Sat: Legs
Leg Press - 3S, 12R
Leg Extension - 3S, 12R
Hamstring Curl - 4S, 12R
Calf Raise - 3S, 18R

Sun Off

I have chronic back pain due to long sitting hours, so I don't do deadlifts or barbell rowing etc. Also, to strengthen my back, gym instructor has suggested 3 sets of Back Extension (with machine) every alternate day.

Goal: - gain mass
My weight: 147 pounds, Height: 5' 6''

What should I include/omit? I do very few shoulder exercises on purpose. Should I cut down on volume of workout like doing away with isolation exercises for arms? I take a 3 days rest after every two weeks to keep me from wearing out.

[TomDR94]

I go gym 3x a week and tend to just work the whole upper body rather than doing one or two muscle groups per workout...which groups should I work together and how often? I'm wondering whether working each muscle once a week would be effective or if there is a way around this, thanks