Training advice!!!

[biggjd69]

I am 43 years old and have been lifting since age 24 but not seriously until the last two or three years. I am 6'0, 230 with 17% bodyfat. I am about to start using Tes Ethanate and would like advice on what Training routine would be best to start off with Test? Right now I am on one bodypart a day M-F, 8-10 REPS, 4 exercise per bodypart. Cardio 3 times a week, Rest days are Sat/Sun. Any thoughts???? Thanks

 

[MattyIce]

i prefer a 3-4 day split with variations, and HIIT/resistance training for cardio. Post up a more complete outline of you workouts. for me would look something like...

M chest/ tricep
W upper back/ bicep
F shoulder/trap
S legs
T and Th 10 stage resistance
ab's everday/ lower back 2x week

Sun- rest

or...

M-arms
T-chest
W-shoulders/back
Th-legs

resistance train M,T, Th

F,S,Su rest or add cardio

 

[biggjd69]

My Current sample workout

Mon-Chest
Tues-Back
Wed-shoulders
Thurs-Legs
Fri-Arms and Tri

4 exercise per body part, 6-10 reps

Cardio M W F morning time 30 mins
(Military Guy)

 

[MattyIce]

split friday by adding triceps to chest or shoulders and biceps to back or shoulders. 3 warm up sets 3-4 working sets, pyramid, reverse pyramid... anything to mix muscle confusion. dont skip on iso exercises... push ups, pullups, dips, walk stands, etc...

instead of working any muscle group 2x a week, I add a 10 stage resistance/cardio workout 2x a week. i'll set 10 exercises incline pushup, pullup, crunch, ropes, speed bag, medicine ball toss, dips, bearcrawl/crab walk, plyojumps, wrist curls, etc and do 1 minute as many reps possible/ 30 sec rest 3x sets.

 

[biggjd69]

Thats sounds about right Matty. But what do you think about this. 3 on one off, Mon, chest/arms Tues, legs/calves wed, back, shoulders, off thurs, start over fri?

 

[MattyIce]

Thats sounds about right Matty. But what do you think about this. 3 on one off, Mon, chest/arms Tues, legs/calves wed, back, shoulders, off thurs, start over fri?

yeah, might verge on over-training a bit... 1 day rest between upper body workouts is good like MWF and legs Sat. rest and recovery is essential for growth, along with diet and training. if you work out is spot on, you shouldn't need to hit any major muscle group 2x a week specifically.

my .02

 

[biggjd69]

Appreciate it. I think I will stick with a bodypart a day, M-F, with two days off for rest,