Hi everyone is this a good routine?

Alejandro · Post by **Alejandro** » Sat Jun 03, 2006 12:57 pm

im doing cardio speed rope, running, light jogging, stationary bike, most days of the week situps and stuff. i got two routines of weight to do a 6days week or a 3 which you think is better:
~ 6 days aweek ~
M/arms and shoulders
T/chest and back
W/legs and butt
T/arms and shoulders
F/chest and back
S/legs and butt
S/day off

or..........

3 days aweek
M/arms and shoulders
T/day off
W/legs and butt
T/day off
F/arms and shoulders
S/day off
S/day off

i kind of prefer the 6day aweek becoz your training each bodypart twice aweek seems better. once aweek sounds like itd take so long to see results what you guys think?

swanso5 · Post by **swanso5** » Sat Jun 03, 2006 10:04 pm

basically you can train with a higher frequency but with varied set / rep parameters or you can train with lower frequency relying on high intensity and optimal recovery (u need optimal recovery for both but more so for lower frequency)...depending wat ur training for (looks, sport etc) it's hard to say wats best and wats not...if for looks than probably 4/week is best with 2 upper and lower days...if for sport than it's probably best to work "movements" than muscles...also bigger muscles need more frequency and more rest than smaller muscles so i wood train small muscles such as arms 1 every 2 large muscle workouts or something like that...try not to get in a set pattern (monday is chest day etc) as sometimes it doesn't always fit...if u get sick and need some days off just start off where u left off and inseert rest and easier days when feeling run down a little

Alejandro · Post by **Alejandro** » Sun Jun 04, 2006 3:21 pm

well im training for looks want that well toned look where you have the abs pecs well toned arms and legs just dont know what to do. did think
M back
T delts and tarps
W chest
T arms
F legs

becoz then i can devote all attention on a single muscle group at a time, that way each muscle group will need 5-7days rest, then i read on the net about to tone muscles (i know toning isnt a word) but to tone muscles do more sets rather than by using high amounts of weight like 4-5sets or 12-15reps do upper body workouts monday, wednesday and friday, then lower tuesday, thursday and saturday. just dont know what to do, all i know is i understand the only way to get that toned look (pecs and 6pack) is by getting your weight off to get your % down, just wana build some lean muscle at the same time coz ive got no shape to arms, legs or arms wat so ever so i need aworkout. can you gimme an eexample?

swanso5 · Post by **swanso5** » Sun Jun 04, 2006 3:36 pm

u'll need 2 build some muscle 1st or u've got nothing 2 tone and will look stringy like a runner. u'r best going with a 6 - 8 week muscle gain type program than a fat loss phase depending on where u r now. if ur over 12% it's probably best to do the fat los 1st than build up so u don't have 2 lose as much fat which is harder than building muscle. i wood say look up some Chad Waterbury programs for muscle building and alywn cosgrove for fat loss (both at t-nation). get back to me with ur readings and i can advise some programs then. the high reps and sets for fat loss is a myth and will probably result in losing muscle as calories r 2 low and muscle damage is higher than low reps.

Alejandro · Post by **Alejandro** » Mon Jun 05, 2006 5:42 am

thnx swanso thats the exact advice im looking for, because over and over again ive heard about cardio and weights together because the more muscle you burn the more fat you burn, im not saying thats rubbish but sister wanted to lose weight in her hips,glutes and thighs she paid for an expensive gym. doing cardio, thenthis weight training program the instructor put her on 3 sets of 10-12reps. but she had to stop because she was building muscles in her legs she was bui.lding it up under the fat so she was just looking bigger. and i have heard fitness instructors talking about the "cutting phase" and the "bulking phase" and im over 12% not by much im 17% and ive often tried to make a workout of cardio and weights just difficult without overtraining, because theres no point do weights on legs monday then going for 5mile runn on tuesday, where if i do the cutting phase for 6-8weeks. i can eat healthy, fruit and veggies, wholegrains, meat fish and lots of water then i can go running 3-4times aweek, jumping rope, ab work, exercise bike, circuit training first. thanx so much im glad i came on here

swanso5 · Post by **swanso5** » Mon Jun 05, 2006 6:04 am

females always seem 2 think that they r putting on muscle in areas that build up but from experience it isn't muscle at all but a faulty diet, program or both. i hope she hasn't stopped exercises that focus on those areas as she won't lose fat doing many other exercises that don't focus on that are. if she has than just drop the reps to 4 - 6 ish and up the vol with short rest so she won;t build much musdcle but burn fat cos of high int (wt and short rest)...tri setting upper, lower than upper exercise again is the best wy for about 15 - 18 sets per workout...remember that fat loss is 80% food so thast needs to be followed at least 80% of the time for anything 2 happen...if ur 17% than do fat (not wt, FAT LOSS) loss 1st untill down to 10 - 12% (or lower if u can) than build up...personally i haven't done any cardio since i finished playing aussie rules football 20 montha ago and bodtfat is as low as it's been (13ish%) with still an ordinary diet at times...

Alejandro · Post by **Alejandro** » Mon Jun 05, 2006 6:16 am

so what should i be doing then no weight training just eating real healthy, runing 3-4times aweek, exercise bike, jumping rope, things like that to burn off the fat and get down %? the once fat % is down start weight training and cut down on the cardio? also ive heard about cardio first thing in the morning before you eat anything burns upto 300% more fat is that true?