New guy here, looking for some advice/critique

[fp8950]

I have been browsing the supersite for quite some time now, reading tons of articles, and browsing through the forums and learning quite a bit.

Here is the break down.
I'm 23, 5'8" and 155lbs currently.

I have lifted on and off for several years, especially during college. After leaving college I kind of fell off of the lifting thing. Fast forward a couple years, I started putting on a bunch of weight that I needed to change.

Just this past summer, I weighed in at 187lbs. I returned to lifting and working out occasionally pairing with diet pills. As weeks went on I got more and more serious.

I currently weigh in at 155lbs and have been working on a work out program that seems to be forever changing. So I am looking for any kind of advice that can point me in the right direction for my goals.

Curent work out plan is a 3 day split

1 - Abs/Legs
2 - Chest/Triceps/Delts
3 - Back/Biceps/Forearms
4 - Off

It seems to be working out well for me, as each muscle group gets 4 days of recovery before being worked directly again. This seem to be a good split, or should I change anything to focus more directly on a certain muscle area/group.

Other information.
Cycled 3 different Energy/fat burner pills
1-Hydroxycut hardcore
2-Cytolean
3-D4 Thermal shock extreme (by far the best)
Currently stopped taking the D4 as i have heard its counterproductive towards muscle growth

Other supplements -
ON 100% whey protein
VPX Zero Impact blended protein matrix
Dymatize Xpand (non energized)

Other-
I drink 1-3 Gallons of water a day
Lots of lean meats, fish, chicken, beef, etc
Low Carbs

Looking to pick up the Animal Pak multi once i get paid again (broke)

My goal is by next summer to be lean with a much more defined physique. Trying not to gain any extra unneccessary weight, but i realize my caloric intake needs to be slightly higher then what it is now to support my want for muscle growth.

Anyway, any advice, tips, articles that can point me in the right direction would be awesome.

If i posted this in the wrong area, I apologize

thanks
-Frank

[fp8950]

anyone?
Should i divide up my work out more?
What kind of reps should I be doing. Currently i set up my weight so on the first set i can usually only get out 8 reps. Second set to 6 reps. Third set to failure. I keep a journal of weights and reps and once i see my third set of reps increase past my second set of reps I increase the weight.
My current goal right now is to gain mass and definition as I am rather skinny in all areas.

[Edgar_F]

I like the 6-8 rep range you've chosen. How many total sets for each muscle group are you doing?

After day 4, do you start over at day 5? Are you hitting everything 2x/wk?

[bluedot]

First, congratulations on your success so far! That's a pretty remarkable change in a short time. Mind if I ask what your major lifts are? You might benefit from a compound-heavy routine if you've been running splits for as long as you've been working out.

[davesporty]

FP..leave out the supplements,i found these hot items to be a complete waste of mony. creatine/multivit/gucosamine,BCAA's /l-gutamine/l-carnitine is all you need/pre and post workout drink.
These fat burners arent necessary as your metabolism is raised thru hard exercise and regular meals(every 3 hours or so) when you sleep its still burning fat without these fatburners.
do shoulders and triceps together,chest and biceps together, back and abs but not chest/triceps/delts on one workout and never do more than 60 mins .good luck.

[Lencho]

Originally Posted by davesporty

FP..leave out the supplements,i found these hot items to be a complete waste of mony. creatine/multivit/gucosamine,BCAA's /l-gutamine/l-carnitine is all you need/pre and post workout drink.

*chambers a round*

*places gun under chin*


I agree with davesporty.


*pulls trigger*

[canyonracerx]

Originally Posted by Lencho

*chambers a round*

*places gun under chin*


I agree with davesporty.


*pulls trigger*

Haaaaaahahahahahahahaha. Today is the day that the earth stopped moving and blood started pouring from the sky.

[davesporty]

Originally Posted by Lencho

*chambers a round*

*places gun under chin*


I agree with davesporty.


*pulls trigger*

I bow before you and may you lay your sword upon my undeserving shoulders

[Lencho]

Originally Posted by canyonracerx

Haaaaaahahahahahahahaha. Today is the day that the earth stopped moving and blood started pouring from the sky.

lol

Originally Posted by davesporty

I bow before you and may you lay your sword upon my undeserving shoulders

lol


But wait! We must address the 60 minute rule! I disagree with that one. TOO long isn't good, but the magic number isn't the same for everyone.


"OMGZ! It's been 61 min. Teh catabawlick is here!111!!!!!1"

[davesporty]

Originally Posted by Lencho

lol



lol


But wait! We must address the 60 minute rule! I disagree with that one. TOO long isn't good, but the magic number isn't the same for everyone.


"OMGZ! It's been 61 min. Teh catabawlick is here!111!!!!!1"

Approx 60 mins of course,but i try to keep it around 45 and do two workouts in the day for more GH release and more intensity instead of 90 mins.
How long do you workout for approx?or aren't you concerned with that?

[Lencho]

Originally Posted by davesporty

Approx 60 mins of course,but i try to keep it around 45 and do two workouts in the day for more GH release and more intensity instead of 90 mins.
How long do you workout for approx?or aren't you concerned with that?

Not too concerned. My WO's last anywhere from 60-75 min. Remember, too, that we have different goals. I probably have more rest time than you do during any given workout.

[n2importz]

Hey Guys,
my dad just showed me this forum today. I have a complete gym set in the garage that im gonna have to dust off..lol..plus a riding bike. I was just curious if anyone could advise me on a good work out plan to start on..im wanting to get serious about lifting and getting in shape...would just appreciate ur advice..thanks

Chad

[davesporty]

Originally Posted by Lencho

Not too concerned. My WO's last anywhere from 60-75 min. Remember, too, that we have different goals. I probably have more rest time than you do during any given workout.

yes ,i rest at most 3 mins between sets and don't use the same weights as you.

[Lencho]

Originally Posted by n2importz

Hey Guys,
my dad just showed me this forum today. I have a complete gym set in the garage that im gonna have to dust off..lol..plus a riding bike. I was just curious if anyone could advise me on a good work out plan to start on..im wanting to get serious about lifting and getting in shape...would just appreciate ur advice..thanks

Chad

[img]http://members.optusnet.com.au/alphawolfau/Funny_****/Thread_hijack_live.jpg[/img]



http://forum.bodybuilding.com/showthread.php?t=998224

[fp8950]

Thanks for the advice and the compliments. I've changed alot in my lifestyle to undergo the changes thus far. Dropping about 40lbs in 4 months is pretty substantial. And it was basically done by just eating healthy, energy/fat burners, and excercise. Once i reached my desired weight 150-160lbs I started lifting heavier.

As for more detail to my routine that I am currently doing.
Day 1 - Workout plan A - Abs/Legs
Day 2 - Workout plan A - Chest/Triceps/shoulders
Day 3 - Workout plan A - Biceps/Back/Forearms
Day 4 - Off
Day 5 - Workout plan B - Abs/Legs
Day 6 - Workout plan B - Chest/Triceps/shoulders
Day 7 - Workout plan B - Biceps/Back/Forearms
Day 8 - Off
Then i return to work out plan A and it cycles like this. I am still working on putting together a solid plan A and plan B. Right now The main differences between A and B are different grips, different inclines on the bench, and a couple different changes of excercises.

I push my compound excercises very hard. As i know these are very important. Each muscle group gets hit twice a week.

As for the supplements, I think they are working quite well for me.
Wake up - VPX Zero Impact with a scoop of ON 100% whey
Lunch
3 hours later - VPX zero Impact with a scoop of ON 100% whey
1 hour later - Dymatize Xpand
Lift
Dymatize immediately after work out
Dinner
VPX zero impact right before bed.

The pump and gains I have seen with being on the Dymatize Xpand are GREAT! And I have only been on it for 2 weeks at this point. Defnitely see more definition. Maybe it is mental? But i have recieved 2 compliments recently so I doubt it is in my head?

And my work out is about 60 minutes long. Never more then an hour and a 1/2. Never less then 45 minutes.

I have been reading tons and tons of articles online and they all are SO contradictory. It can get quite discouraging. But from it all i realize that not one thing is best for all.

[Lencho]

I guess the question I have now is how much are you varying your rep ranges between A & B?

[fp8950]

Originally Posted by Lencho

I guess the question I have now is how much are you varying your rep ranges between A & B?

They are in the same ball park
I'm still adjusting weights to get that beginning set at a 8 reps max. But it just seems like everytime i lift even after adding weight i can push past that initial 8 rep max. Guess thats a good thing? haha.

Should i vary the rep ranges from each work out plan. Having one at a 8 rep max and another setup to bang out 3 sets of say 15?

[Lencho]

Originally Posted by fp8950

Should i vary the rep ranges from each work out plan. Having one at a 8 rep max and another setup to bang out 3 sets of say 15?

That's kind of the idea I'm getting at, although I'd say 4-8 reps on A day and 10-12 on B day. It depends on your goals, really.

[r_graz]

Originally Posted by Lencho

*chambers a round*

*places gun under chin*


I agree with davesporty.


*pulls trigger*

[fp8950]

Originally Posted by Lencho

That's kind of the idea I'm getting at, although I'd say 4-8 reps on A day and 10-12 on B day. It depends on your goals, really.

Goals right now, gain mass, size, definition. Cuz right now I am rather skinny and lacking in any size or definition.
Oh and of course the whole strength thing never hurts haha.

[Lencho]

Originally Posted by r_graz

Funny cat pic that I could never grow tired of.

Good one, Ron.

Originally Posted by fp8950

Goals right now, gain mass, size, definition. Cuz right now I am rather skinny and lacking in any size or definition.
Oh and of course the whole strength thing never hurts haha.

If that's the case, I would say that you should aim for 4-8 reps on A day and 8-12 on B day.

Chest A

Bench Press...................... 3-4 x 4-6
Incline DB Press................. 3 x 6
Flyes (Cable or otherwise)... 2 x 8-10 (maybe dips instead of flyes here)

Chest B

Decline Press..................... 3-4 x 8-10
Flat DB Press..................... 3 x 10-12
Flyes (Cable, etc.)............. 2-3 x 10-12


This is just an idea. If you're hititng it 2x/wk, I don't see the need to do more than 8-9 total sets on each day.


IMO

[fp8950]

Originally Posted by Lencho

Good one, Ron.



If that's the case, I would say that you should aim for 4-8 reps on A day and 8-12 on B day.

Chest A

Bench Press...................... 3-4 x 4-6
Incline DB Press................. 3 x 6
Flyes (Cable or otherwise)... 2 x 8-10 (maybe dips instead of flyes here)

Chest B

Decline Press..................... 3-4 x 8-10
Flat DB Press..................... 3 x 10-12
Flyes (Cable, etc.)............. 2-3 x 10-12


This is just an idea. If you're hititng it 2x/wk, I don't see the need to do more than 8-9 total sets on each day.


IMO

Thanks for the advice. I will defnitely look into changing up my routine slightly with this idea.

+ reps

-Frank

[n2importz]

thanks lencho

[Lencho]

Originally Posted by n2importz

thanks lencho

I'm trying to determine if that is sarcasm or not. It's not very discernible, even with the smiley. Let me know.



*puts finger on neg button*