I found this workout regime online and it stated that it would build lean muscle. Any other thoughts on this workout would be nice.
How do I decide what weight to start with? How do I decide when to move up in weight?
· Four sets per workout and one minute of rest between each set.
· Use weights challenging enough to help complete 15 reps perset and no less, yet be so fatigued, that you couldn’t go beyond the 15th rep.
· Ensure proper form throughout.
Weekly Workout Plan:
Monday: Chest Workouts
4 sets – 30 - 340 reps -push ups
4 sets – 15 reps - nautilus press
4 sets - 15 reps - nautilus incline press
4 sets - 15 reps - Pectoral deck (Butterfly) machine
Tuesday: Back Workouts
4 sets - 15 reps - pullups
4 sets - 15 reps - seated rows
4 sets - 15 reps - lat pull downs
4 sets - 15 reps - t bar rows
Wednesday: ShouldersWorkouts
4 sets - 15 reps - Arnold press
4 sets - 15 reps - laterals
4 sets - 15 reps - front raises
Thursday: Biceps & Triceps Workouts
4 sets - 15 reps - nautilus curl machine
4 sets - 15 reps – e-z curls cable
4 sets - 15 reps - hammer curls
4 sets - 15 reps - push downs
Friday
Treadmill 45 minutes 65-75% MHR
Diet
Six smallmeals a day, two of which consist of a protein bar and a whey protein shake(never take any additional supplements).
· All natural high on protein food make up nutrition. Meats like turkey, chicken, lean meats and eggs are the best.
· Carbs are clean nutrition and essentially consist of grains, whole-wheat, green veggies, rice cakes and oats.
· For breakfast eat six eggs and oatmeal with raisins. If your schedule is tight he replaces the eggs with a protein bar washed down with a Whey Protein shake.
· For mid-morning snack, eat a tuna sandwich wrapped in whole-wheat Pita bread.
· Lunch Consists of Green vegetables, 80 grams brown rice, 2x chicken breasts.
· Mid-afternoon (Pre-Workout) consists of A banana with a protein shake or protein bar.
· Post Workout Snack Consists of FreshFruits and protein shake.
· For Dinner eat Grilled chicken or fish, pastaor brown rice and salad.
How do I decide what weight to start with?
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bigboy5491
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Seems like a training overkill...too many reps sets and exercises. I assume your goal is to 'build lean muscle'. To start out I would think 2 sets of 10 would be more of an ideal plan if you wanted to do all those exercises. And even take out an isolating exercise.
No legs and deadlifts? This will actually give you more overall strength, don't neglect them.
By the way, free weights are much better than machine weights.
Don't workout 4 days in a row. Bad for recovery. Do something like Mon Tues workout, Wed rest, Thurs Fri workout, Sat rest, Sun cardio.
I know most people on this site believe full body workouts are the way to go. Search 'full body workouts' in the thread finder. You might have more success with those types of workouts.
For diet, I'm not a fan of protein bars. Most of them are expensive and poor quality. Which one do you eat?
In addition to the fruit and protein shake for your post workout meal, maybe eat something like a piece of wheat bread, rice, or pasta for long-lasting carbs...unless of course the protein shake you use is packed with carbs already.
Start with light weight to have perfect form. Each week increase reps by 1 or 2 until you can do 15 with a weight, then jump up by 5-10 lbs-ish and start with 10 reps again. This is just a rough idea, listen to your body and always try to do more than you did the week before.
No legs and deadlifts? This will actually give you more overall strength, don't neglect them.
By the way, free weights are much better than machine weights.
Don't workout 4 days in a row. Bad for recovery. Do something like Mon Tues workout, Wed rest, Thurs Fri workout, Sat rest, Sun cardio.
I know most people on this site believe full body workouts are the way to go. Search 'full body workouts' in the thread finder. You might have more success with those types of workouts.
For diet, I'm not a fan of protein bars. Most of them are expensive and poor quality. Which one do you eat?
In addition to the fruit and protein shake for your post workout meal, maybe eat something like a piece of wheat bread, rice, or pasta for long-lasting carbs...unless of course the protein shake you use is packed with carbs already.
Start with light weight to have perfect form. Each week increase reps by 1 or 2 until you can do 15 with a weight, then jump up by 5-10 lbs-ish and start with 10 reps again. This is just a rough idea, listen to your body and always try to do more than you did the week before.
I would use 4 weeks to build up to the workout.
Choose a weight you can do 10 reps with and maintain good form. It should feel like you are working, but it should not be an "all out effort".
Do one set of each exercise the first week.
Add one set each subsequent week until you reach the desired 4 sets.
Increase the weight after you find you are able to do the exercise easily. You should find that the last rep of the last set is difficult, but not impossible.
Choose a weight you can do 10 reps with and maintain good form. It should feel like you are working, but it should not be an "all out effort".
Do one set of each exercise the first week.
Add one set each subsequent week until you reach the desired 4 sets.
Increase the weight after you find you are able to do the exercise easily. You should find that the last rep of the last set is difficult, but not impossible.
4 problems with that.
1. No Leg work.
2. Too much Fish. You don't necessarily want that much Mercury, not least as it means you're eating Tuna daily, which is a bad Mercury culprit.
I would bin off the Tuna altogether, then you could get away with something like a Salmon, or other low Mercury Fish option with dinner every day.
3. Whilst I'm not against Protein Bars entirely, I don't advocate you have them 2-3 times a day. Perhaps limit to 1 only, and then use some of the other solid options listed on your Protein list instead.
You should only need Protein shake after workouts. Possibly at bed, and maybe 1/2 a scoop for Breakfast, but NOT as a complete Breakfast where possible.
4. Set levels are too hardcore for anyone, without at least a bare minimum 1 years solid lifting, more like 18-24 months, though almost certainly too much for anyone not jucing. Depends on the persons starting mass, and growth rate, but I mean 16 sets on Chest?
Most big naturals might just get 15 good ones, probably more like 12 max, and the rep range is too high.
I'd be aiming for about half that, and probably at max about 12 sets on big muscles, and around 10 for smaller ones. Depending on the types of Chest and Back exercises used, could probably max on Bi's and Tri's at around 8 sets, to get maximal hypertrophy.
Everyones body is different though.
1. No Leg work.
2. Too much Fish. You don't necessarily want that much Mercury, not least as it means you're eating Tuna daily, which is a bad Mercury culprit.
I would bin off the Tuna altogether, then you could get away with something like a Salmon, or other low Mercury Fish option with dinner every day.
3. Whilst I'm not against Protein Bars entirely, I don't advocate you have them 2-3 times a day. Perhaps limit to 1 only, and then use some of the other solid options listed on your Protein list instead.
You should only need Protein shake after workouts. Possibly at bed, and maybe 1/2 a scoop for Breakfast, but NOT as a complete Breakfast where possible.
4. Set levels are too hardcore for anyone, without at least a bare minimum 1 years solid lifting, more like 18-24 months, though almost certainly too much for anyone not jucing. Depends on the persons starting mass, and growth rate, but I mean 16 sets on Chest?
Most big naturals might just get 15 good ones, probably more like 12 max, and the rep range is too high.
I'd be aiming for about half that, and probably at max about 12 sets on big muscles, and around 10 for smaller ones. Depending on the types of Chest and Back exercises used, could probably max on Bi's and Tri's at around 8 sets, to get maximal hypertrophy.
Everyones body is different though.