Help Me Design a New Weight Routine. Here's what I got...

[EleqTrizi'T]

I'm ready to graduate to the next level of weightlifting. I've truly developed a love for the gym, now I want to go to the next level....

Quick background-- March 1, 2003 I weighed 287, 40% bodyfat, benched the bar with no weights. Dec 1, 2003 I weigh 239, 28% bodyfat, bench 225. I hope these growth stats give you an idea where I'm at. I've been going to the gym 5 days a week all this time. Oh yeah, I'm 5'11".

Here's the new routine I have in mind. Since I'm going to focus on each muscle just once a week instead of twice, I've split my normal daily workouts into two days, and added variety. What am I missing? What do you suggest? Different groupings? More reps? Less reps?

There are lot of knowledgeable people on here. I hope you'll help (cough plan9 cough).

Bench Day
---------
2 sets warmup bench
4 sets barbell bench
2 sets barbell incline
2 sets dumbbell bench
2 sets incline dumbbell bench

Bench Day 2
-----------
3x triceps dips
3x triceps overhead
3x triceps cables/ropes
3x military presses

3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)

Push Day
--------
2 sets warmup rows
4 sets rows
2 sets flat bench rows
4 sets lat pulls
4 sets shrugs

Push Day 2
----------
2 sets warmup cambered curls
2 sets cambered curls
2 sets incline curls
2 sets preacher curls or cable curls
2 sets forearm curls

3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)

Leg Day
-------
2 sets warmup squats or leg press
4 sets squats or leg press
4 sets leg extensions
4 sets curls
4 sets lunges

Aerobics
--------
20 minutes eliptical/ski machine
10 minutes treadmill/bike

[Plan9Senior]

What days do you do what, and how often are you doing cardio? For somebody who is new to this, I am quite impressed on the way you have planned out your routine (complete with sets)! I am confused about your labeling of the days, ex. push day, bench day 1, 2, etc. Anyhow I will wait till you post to clerify your workout schedule before I throw my $.02 in.

4 sets back(ups?!)

Here are some good lower back workout ideas:
http://www.bodybuilding.com/fun/exer...cle=Lower+Back

[EleqTrizi'T]

Well, I say Benchday 1,2 because it used to be all part of the same day. Just easier for me to wrap my mind around. I suppose it would be better to label Bench Day 2 as Shoulder/Triceps day, and Pushday 2 as Biceps/Abs, huh?

Anyway, I should also clear up that warmup sets are 10 reps at light weight, and regular sets at ~6 reps at heavy weight.

Here's the list again, better labeling, with days...

Bench Day - Monday
---------
2 sets warmup bench
4 sets barbell bench
2 sets barbell incline
2 sets dumbbell bench
2 sets incline dumbbell bench

Back Day - Tuesday
--------
2 sets warmup rows
4 sets rows
2 sets flat bench rows
4 sets lat pulls
4 sets shrugs

Aerobics - Wednesday (or @5am any morning)
--------
20 minutes eliptical/ski machine
10 minutes treadmill/bike

Triceps/Abs Day - Thursday
-----------
3x triceps dips
3x triceps overhead
3x triceps cables/ropes
3x military presses

3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)

Biceps/Abs Day - Friday
----------
2 sets warmup cambered curls
2 sets cambered curls
2 sets incline curls
2 sets preacher curls or cable curls
2 sets forearm curls

3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)

Leg Day - Saturday
-------
2 sets warmup squats or leg press
4 sets squats or leg press
4 sets leg extensions
4 sets curls
4 sets lunges

[luvsredbeaver]

I think a lot depends on what your goals are. When it comes to resistance training (i.e. weight lifting) your goal should either be size (mass) or strength. It doesn;t look like you are super setting, and since I don;t know how much wieght you are using on the exercises you have listed, my guess is you are striving more for strrength than size or cuts.

I'm 5 ft 10 and my wieght varies from 230 to 245 depending on what training I am doing. I realized long ago that I would never look like Arnold without thousands of dollars worth of steriods each year, so I train for strength and not to look like a body builder. My max on the bench right now is 385, but I have done 415 when I was taking trembelone acetate (bull hormone, don't do it any more). Right now my body fat is at about 21%, so I could stand to lose about 10 to 20 pounds or so.

Without trying to analyze your workout routine, I would just make a general statment that to move to the next level you should increase the INTENSITY of your workouts. Intensity of a workout is as much a function of time as it is the amount of wieght or the number of reps you are doing. If you took the same exercises and reps that you have listed and cut the amount of time you take to do them by a third or more you will see the impact of increased intensity.

When I want to make a jump, I shorten my workout time, pick no more than three exersizes per body part, increase the weight to where I have to reduce the number of reps comapred to before the wieght increase, but still don't sacrifice good form just to lift heavier weight (this will prevent injuries). ALWAYS do the exercise to failure. if youcan pump out 15 reps... add wieght till you can do no more than 10. I personally drop set each exersice while adding weight betwen each set - 12 reps add wt, 10 reps add wt, 8 reps add wt, 6 reps, don't add weight and do as many reps as I can to failure, the I return to the starting wight and do 12 reps again. (This is a slight modification from the workout in the BODY FOR LIFE book.) I'm usually pretty damn sore the 2nd day after my workout, but that is a good thing. I aslo don't workout any more than 4 days a week, resting one day between workouts (maybe some cardio on the off weight days).

[EleqTrizi'T]

I don't want to be massive, I want to be lean, more like an in-shape swimmer/volleyball player than <a href="http://www.bodybuilders.com/dorian.htm">Dorian Yates.</a>

A good example would be the guy on the cover of M&F this week, <a href="http://www.muscleandfitness.com/">http://www.muscleandfitness.com/</a>

I don't have to be THAT defined. Imagine that guy with about 20 more lbs on him

My workout is generally very intense already. I only rest long enough to get about half to most my breath back (depending on the muscle group). I rep to I can't rep no more, and I'm damn sore on day 2. I move like an old man after leg day....

To give some basic idea of the weights... bench 225, cambered curls 85, rows 200, lat pulls 150.

[Plan9Senior]

Switch Friday with Tuesday and I like it. Reason being is that Tuesday (your back day) you are also doing some shoulder exercises in there as well (btw where is your shoulder exercises?). A lot of people will train their shoulders on the same day they do bench because you use your shoulders during a lot of the chest exercises. Switching it to Friday will give your shoulders a little more time to rest so you can work them better instead of having a half-ass workout on tuesday (they are going to fatigue faster then if they were fully rested).

Also, on your chest day bump it up to 4 sets. As a matter of fact, every exercise that you have 2 sets listed, bump it to 3 sets. How many reps per set are you putting up? If you are able to do 10, then you are lifting too little. Shoot for failing at 6-8 and focus on technique.

One thing that I am not liking is your lack of cardio. You should be doing cardio at least 4 times a week considering fatloss is your goal. Doing the cardio will keep that bodyfat % low, keep that heart strong, and preventing you from storing excess fat.

Other then that, you have yourself a great plan for the next month! As a matter of fact, this is going to be a tough plan and you will DEFINATELY feel it. After a month of this, lets change it up and switch around some exercises and days to keep your muscles shocked. Hope that helps a lil, seems like you really didn't need much

*Edit: Don't train your abs 2 days in a row!!! They are like every other muscle and need at least 48 hours to get proper rest. Spread those ab days apart.

[EleqTrizi'T]

Ok, thanks. I put up about 4-6 reps. That's what I keep reading. So that's what I do.

I'll add more cardio. I keep reading that cardio first thing in the morning, after you wake up and before breakfast, is best. Maybe I'll give it a shot.

Thanks for helping.

[Plan9Senior]

Originally posted by EleqTrizi'T
Ok, thanks. I put up about 4-6 reps. That's what I keep reading. So that's what I do.

I'll add more cardio. I keep reading that cardio first thing in the morning, after you wake up and before breakfast, is best. Maybe I'll give it a shot.

Thanks for helping.

The thing is, there are conflicting theories on this subject but here they are:

Some will argue that doing the cardio in the morning on an empty stomach targets the fat storage quicker since you do not have those built up carbs during the day to burn off before you get into your fat energy usage. Others will say that doing cardio on an empty stomach will force your body to use precious muscle as a source of energy. I happen to feel (and this is just my opinion and I an NOT a nutritionist) is to do it in the morning (if possible) with a lil bit of food in you, like a bowl of oatmeal.

What it REALLY boils down to is that you are doing the cardio, and THAT in itself is going to increase your gains immensely. My best advice is to do the cardio whenever it is a good time for you so that you wont get burnt out or feel forced to do it. Cardio to some people is like visiting a dentist... Personally I love it. Not because I am a masocist but because it is hard to beat the feeling you get after a great cardio session .

[jefferson6599]

I just wanted to offer a couple of things I have learned over the years:

1. Cardio should be done at very low levels of intensity, but for sustained periods. Example-ride the life cycle on level 1 for 45 minutes, opposed to level 5 for 30 minutes. When you are riding the bike and you feel a burring in your thighs, that is your body braking down lean muscle to get energy.
2. Reps-at 6-8 reps, in my opinion, you’re in the middle. Not enough to get lean, and too much to build mass. I also want to point out everyone is different and their bodies respond differently to the number of reps. I would recommend 12-15 reps if you are looking to get lean and 4-6 to build mass. I think the consensus would be 10-12 reps, but I have had good results with people by upping it to 12-15.
Either way you need to experiment, and stick to a plan for at least 3 months and monitor your results. I would spend less time on the scale and more time with a tape measure. If you change your routine, make sure you keep a log, including date, time, exercises, sets and reps. Then take measurements every two weeks of your neck, shoulders, chest, arms, waist, thighs and calves. Try to be consistent on the time and day of measurements, like always do it Saturday mornings at roughly the same time.

Good luck, with your program, and remember you need to hit the muscles in different ways, angles, order so don’t be afraid to mix it up a little.

[highthief]

With respect to number of reps, you have to experiment to see what is best for you. Some people really do well with lower reps, some with higher reps. As a general rule, I find legs respond better for the majority with higher reps - mine got massive working 12-20 rep range, more so than the 4-8 range. Ditto calves where going 15-25 reps is cool. For me, size gains were best at 8-10 reps overall, while I gained strength and power at 4-6 with some singles, doubles and triples thrown in.

I agree ditch the 2 sets and go to 3 - perhaps lessen the number of exercises if time constraints are evident. I'd also consider ditching one of the pressing exercises and subbing in flyes or pec deck for shape and definition on bench day.

I'd say given your loss of 50 pounds and solid strength gains that you're doing really, really well. My hat is off to you - keep up the great work!