Help with workout routine.

[kkelis]

Hey guys!

I said it once in the past but this time i really mean it ! i wont ever ask anyone again from the gym or friends to tell me how to workout i ask to many people and they all give different answers.
Im aware that for each person things can be different but i still need a little info about the basic workout routines. Ive been working out since november and until now i have been doing for big muscle groups (back and chest ) 4 exercises 4 sets 8-10 reps /medium-slow speed . For small muscle groups i do 3 exercises 4 sets 8-10 reps / medium-slow repetitions .
I take a 1 minute rest between sets 2-3 minute rest between changing exercises.
Im on a solid diet since i started workout .

I chose to workout this way because i thought this would be a good way to bulk up mostly but also get a nice hard look .

Also , i workout 1 muscle day except for bicpes triceps (i do those together) .


I dont want to overtrain myself and suffer concequences and alot of people tell me to do 6-7 excersises and 4-5 sets and spend 1.5+ hours in the gym . And according to the info in this site..... that is overtraining for most people .. even if your on gear .
I checked out some of Ronnie Colemans videos to see his workouts and he does 3-4 exercises for each muscle . And to be honest thats how i got this routine over the months of research

Please give me some advice on this because i cant keep asking around various people(who arent qualified) to tell me there opinion which is completely different from things said on this site.

Thanks

 

[Dlove]

What are people telling you on this site that's different from what you hear on the gym?

What are your stat's, like age, height. weight. any medication's, training experience and current diet look like?

What are your goals? It sounds like bulking. I'm guessing your under 200lbs?

 

[Dlove]

There's no secret, just progressively get stronger on major compound exercises like Squat/Bench/Dead every week and the rest will follow,

http://www.steroidology.com/forum/t...ogram-building-mad-strength-muscle-dlove.html

 

[kkelis]

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

What are people telling you on this site that's different from what you hear on the gym?

What are your stat's, like age, height. weight. any medication's, training experience and current diet look like?

What are your goals? It sounds like bulking. I'm guessing your under 200lbs?
Age:25
height: 1'80cm
weight: 87kg (191 pounds)
no medications ... take some supplements like amino's .. whey shakes
My diet has been the same now from last november ... pro/carbs/fat 40/40/20%

Basically i would do 3 exercises for small muscles and 4 for big .. and sets/reps were 4x6
Ive been looking for different workouts and i recently ran into the 5x5 workout so was thinking of starting that today ... but not sure if i fully understood it .
Its only on the first exercise of each muscle u apply the 5x5? then u do another 2 exercises for that muscle with only 2 sets and higher reps from 8-10 slow and controlled ? and then the workout is done for that muscle ? or do you continue with other exercises at 8-10 reps .
Sorry for confusion .. but im trying to get everything right because i feel that im doing everything wrong

 

[Dlove]

The 5x5 is cool man but there's other routines that might suit you better.

You could alway's consider keeping it simple for now and just shoot for strength increase this month and do something like,

Mon-Leg's

Squat- 7 set's. 5 warm-up's, 2 core set's(heavy) warm up's with only 50% Max effort to get loosened up. I like the 5 rep range but whatever reps suit you best for warm-up go for it. I start with 10 then 8 then 5 there out and then hit your core 2 sets' and go heavy but keep it strict 5 reps. So say your squatting 225x5 this week for a clean 5, well next week try an get 230 for a clean 5. I would suggest if you wanna avoid injury not going to failure and I'm not gonna go into detail but there's another reason you don't wanna go to failure.

Hammy Curls-3 sets of 10 reps+ balls to the wall, or pull-threws, Goodmorning's which I love. You can you tube these exercises if you don't know what they are.

Lat pulldown's-3 sets of 10+ again balls to the wall

Ab work then go eat big, lol


Wed-Chest

Flat Bench-same thing dude 4 or 5 warm-up's and then see what you can hit for 5 reps with 110% intensity but leave that clean rep in the tank. So say your benching 225x5 this week, well go for 230x5 the following week.

DB Shoulder Press-3 sets of 10+

JM Press-3 sets 10+

Ab work then go eat. Fuck the whey shake unless you got a long drive. If you can eat a meal in thirty minutes after a lifting session like steak, rice, veggies, hammer that down instead of this bullshit powder on the market, trust me on that one, it work's!

Fri- Deadlift same way,

Leg extension- 3 set's 10+

DB Row's-3 set's 10+

Ab work go eat

Mild Cardio first thing in the morning empty stomach for 30 minutes and mild otherwise it will hinder your strength. Just a nice fast walk around your house.

That doesn't sound like much but put some Pantera in your ears and get intense in the gym and that is enough if you do it correctly. Multiple people have tried this and it work's. Some like myself found after a month the Squat and Deadlift everyweek was actually to much volume but that's when you can tweak it with Rack pull's or Zercher Squat's, Goodmornings etc..... Hope that help's

 

[Dlove]

Forgot to ad 2 sets of 10+ hyperextensions is nice to throw in on Leg and Back day.

 

[kkelis]

yeah bro this helps out alot and thanks for all that .. just a few questions though .

im really tired at the moment so i apologize if i didnt see it .. but where is the shoulder, bicep and tricep workout in that routine ? or am i missing something ?

 

[kkelis]

also u think i should ditch the powder completely and add food instead? ive been on diets since november. I tried a few but dont feel that i found the suitable ones for me .
To make a long story short.. I started "bulking" from november and i was 27% bf but i was eating clean . No more junk food or oils and stuff. I was eatting chicken breasts .. veggies , brown rice and eggs all day . The result... i grew as other told me .. my weight is still at 191 pounds like the first day i started but im at 19% bf .
So im basically looking for a diet that will help me move on with this .. building decent muscle mass and losing the bodyfat .... which obviously will require a more strict diet (clean) .
Right now i dont know why but i felt so lost with my diet and changed it to 3 main meals a day with 3 little snacks inbetween like low fat yogurts and whey shakes so i can lose fat faster ... but i dont see it happening for me again
This part should be in diet forum .. but if u got any suggestions i can give it a go .. i can eat any foods no matter how they are cooked or served ... so just tell me what to swallow hehe

 

[Dlove]

yeah bro this helps out alot and thanks for all that .. just a few questions though .

im really tired at the moment so i apologize if i didnt see it .. but where is the shoulder, bicep and tricep workout in that routine ? or am i missing something ?

Shoulder's get hit with pretty much every upper body exercise. After bench in the routine is DB shoulder press which is great for shoulders. As for tricep's JM Press rock's, YouTube - JM Press with intro, you can skip the intro I think the demonstration on how to do a JM Press is like min 7 or 8. As for bicep's Deadlifts and BB or DB row's done right should blast them pretty good, but I forgot to throw in at the end some like myself like a couple set's of concentration curl's or hero curl's. Personally I found my best lifting session's that gave me the best pump I was to smoked after deadlifting and rowing to even consider curls.

Your other ? about the food. Three meals and three snack's is cool but you asked should you ditch the powder with real food, YES. Nothing like the real thing bro. Good snack's are nut's, peanut butter, cottage cheese, it's salty but I love smoked trout like a mofo and is packed with protein. Mix some of those with avacadoe and or raw veggies and their easy on the go snacks.

Hope that help's clear some stuff up. Let me know if you decide to train like this, it's basically training for strength and focusing on compound's with 110% intensity. A handful of dudes on this board have tried this and it work's. I see dudes that have been going to the gym for yrs, trying to hit all the equipment or doing 12-16 set's of shoulder's and arm's and they go no where. Then I see the few that go in, get out and get it done and they grow.

GO HEAVY, but GO SMART!

Bear in mind this is just what has worked for me and a handful of other's on the board and everybody is different so what works for you might not work for me but I think that routine would be a good start for you.

 

[kkelis]

Think ill try ur routine soon and see how it goes ... i dont know why im doing 1 muscle day as my current routine .. but my last routine i had i felt really really good and felt great results ! It was the only routine that made me feel i was doing it right
It was like urs monday wednesday and friday only and 2 muscles a day ... monday- chest/triceps ...... wednesday-back/biceps .... friday-shoulders/legs/abs 3 maybe 4 exercises each muscle and 3 or 4 sets of each .
Might hit this routine again if u think it sounds good... some "idiot" told me it wasnt great and thats why i stopped
Need to adjust my diet a bit also now i guess... not sure if what im eating is correct.
I was at 27% bf and dropped to 19 now in a few months and maintained my weight . So that means that i managed to lose bf and gain muscle , which balanced my weight . I wanna continue doing this .. but my diet wasnt recommended by anyone .. i just woke up one morning and decided to start eating alot of protein and carbs and no direct fat food. So im sure there can be alot of tweaks and adjustments to it to make it more effective.

 

[Dlove]

sounds good bro. maybe making a log in the my journal section might help ya out to. there's a ton of great dieting advice on the board here. it's pretty simple once you get it down. if you don't already try an cook all food's in extra virgin olive oil. good fats like olive oil, primrose oil, nut's, avacadoe, fish oil helps burn unwanted fat. that might be a minor tweak for ya. good luck dude!

 

[Dlove]

last bit of diet advice that has alway's worked for me and a lot of people. when you wake up eat a big motherfuckin breakfast, lol then slowly taper down the carb's throughout the day. last meal i like is redmeat or fish alone 3 hrs before bed, sometimes I throw a litttle spinach in for better digestion but to each is own. if you wanna bulk up a bit Casein Protein before bed work's great for most too.

 

[kkelis]

Thanks alot man for everything.. this helped me out ALOT!

Take care,

 

[kkelis]

a crap .. just remembered one more thing i forgot to ask

When u say that i should be eating big in the next 30 minutes after my workout .... is that after cardio aswell ? i only do cardio after my workout and for the past 2 weeks i was doing sprint intervals to get rid of fat quickly (3 times a week .. 3 sets of 1 minute sprints 30 second breaks) or so i was told that it burns fat quickly due to high heart rate.

 

[Dlove]

sprint interval's are cool but a lot of guy's and gal's on here and especially of couple top ranked pro's ive been fortunate to speak with one that I trained with in Deerfield beach with advise to do cardio on off day's. First thing in the morning on an empty stomach. That will burn unwanted fat deposit's built up the night before. Work's like a champ, wish I could get my lazy ass to do it again it strips fat. It's mild cardio like 30 minute fast walk or real light jog. I used to like jump rope but that got to be a little much on the knees cause I like to squat everyweek.

Cardio after your lifting session strips hard earned muscle imo.

 

[kkelis]

I made a thread about am vs pm cardio in general discussion ( i think ) in general people say its a small detail not much of a difference . Its to hard for me to wake up at 5:30 in the morning so i can walk 30 minutes before a hard days work .. i prefer not eating 2 hours before the gym (which is similar to am cardio ) and doing 30 minute cardio before i life weights. Friend of mine studying sports science said that 2 hours prior going to the gym not to eat .. it will be like an "empty" stomach and burn fat faster .... and i dont think ull lose alot of strength not eating 2 hours before .Its also mild walking so you shouldnt be much tired. Just a thought...