Just for an intro i am 16 years old, 5"8" and 130 pounds. I am trying to achieve the ripped look as well as gain muscle. workout now is just a full body workout 3 days a week and cardio the off days. Here it is:
Description/SetsxReps/weight
Squats /2x9 /40lbs
Bench Press /3x10 /40lbs
Rowing Motion /2x10 /25lbs
Bent Leg Dead Lift /2x7 /40lbs
(Sit Ups and crunches etc.)
Uprigt Rowing /2x10 /20lbs
Dumbell Curls /3x10 /10lbdumbell
Two Handed Barbell Curl /3x10 /20lbs
I also do the leg machine for a bit. Main areas i would like to improve are chest, arms, abs, and legs. I have been doing this for about a month and have not seen noticed many changes. It would be great if someone could reccomend a new routine for me or just tell me what i am doing wrong with this one. Thanks for the help everyone and hopefully i ll be looking good for beach season
look up Bad Boy Basics by Chad Waterbury, that'll work 4 u...make sure nutrition is adequate...ur at time where ur hormones are ready to explode so if u r on wts ast the same time, u'll change very quickly...i wish i dine wts at that age
I do weight training 4times aweek, and cardio 3-5times aweek, if you want to burn fat fast right, do your cardio (if you can) first thing in the morning before you eat anything, i been getin up most morning and hitting jump rope for 10-15minutes, then go light'jogging, ive only been doing it for 4days and lost 5lbs already weight training workout looks like this:
monday - weights - chest and back
tuesday - weights - arms and shoulders
wednesday - weights - legs and butt
thursday - weights - chest and back
friday - weights - arms and shoulders
saturday - weights - legs and butt
sunday - off
i do 3-4sets of 8-12 repetitions, 2-3 exercise's per body, this way each muscle group gets 2-3days rest, if you want some great results in muscle (not huge just noticeable muscles) buy a protein shake, maximuscle promax is amazing and drink it immediatly before and immediatly after your weights. for cardio i go running twice aweek, on wednesday and saturday (the day i work legs) i go brisk walking everysingle day and i do stationary bike at a low tension so im cycling for 30-60minutes burn up a good 300 calories and then i do speed rope everymorning 6days aweek before breakfast, and some ab and oblique work everynight.
if looking for muscle gain than cardio on an empty stomach is the worse thing u can do as u have nothing to fuel it with but muscle...alejandro might have lost wt but probably at least 1/2 muscle which is counter productive...full body workouts are the way to go too as you use more muscle mass per session
no sorry swanso mate u dont know everything, i aint lost muscle because im doing weight training im keeping the muscle, and cardio on on empty stomach burns more fat because youve been fasting all night because your sleeping youve got no food in your so your body goes straight for the stored fat to use as energy, if you get up and eat breakfast or you do cardio later on in the day youll burn abit of fat yeah but all youll mainly be doing is burning off what youve eating throughout the day, so swanso its all down to proven evidence not whats written, and ive started losing weight. but arms are still 15inch and i aint lost no muscle, aslong as your eatin your protein and doing your weights, muscles aint gone bigger but as weights coming off im showing the muscle ive added, look it up anywhere, on the maximuscle.com website they give you tips and they say "do cardio first thing in the morning" your sounding like you know it all but in one of your posts you said your 13% thats hardly model material!! and fullbody workouts aint the way to go because your muscles aint getting recovery, you build muscle outside the gym not init!! when ever ive done fullbody workouts i train chest, back, shoulders then when i go to do tri's they hurt to much because ive worked then im the chest and shoulders workout, if you lower the weight and up the reps so you can complete a fullbody workout but itll be more like a cardio session higher reps do nothing!!! conman if your looking to build muscle do 3-4sets 8-10 reps do back and chest on monday, legs and Triceps on wednesday and biceps and shoulders on friday
settle down asshole...
1 - i neva said i no everything
2 - neva said i was "model material"
3 - FACT - cals in vs cals out = fat loss doesn't matter much when u eat or when u train. i have people following this on this site and they seem very pleased
4 - if maximuscle said it then it must be right (who the r they?)
5 - i bet u anything in the world that there's not 1 world class athlete who has an "arm day"
6 - 3 - 4 x 8 - 10 was good when it was 1st introduced in the dark ages but we've evolved since then (some of us anyway) and so have training methods. a variety of set / rep schemes can make 4 full body workouts very easily accomplished without overtraining
7 - why give tri's there own session when they're getting stimulated from "chest and shoulder workouts?
8 - why 3 - 4 sets?
9 - if u have lunch and do cardio 3 - 4hrs later why can't u burn the same amount of fat?
10 - just becao u haven't lost arm size doesn't mean u haven't lost muscle. get a reading
11 - how come Arnold and Sergio are 2 of the most muscuklar people in history if they trained 6 times a week?
12 - full body workouts doesn't have to mean working every muscle individually. when u move u don't just move 1 muscle by itself so y train that way
13 - why do bi's which is tiny get the same vol as back legs which are 8 times bigger?
Note to other Forum Users, ecspecially CONMAN:
I'm sorry for this post but the worst things about these forums is that some people are not opened minded enough to take on board suggestions that they don't agree with. You don't have to agree with everything's that posted but if you understood it PROPERLY, then you might see it's logic.
maximuscle are the leading supplement company almost every rugby player , cyclist well athlete use them. i neva sed i had an arms day i was statin that we all have our different methods.got beter things to do than argue anyways c ya
Hey guys thanks a lot for the help. What do i know im just a beginner but both your ideas seem pretty logic i guess everyone just has their own ways of doing things. But now I'm kind of confused, what should I be doing? One thing I didnt really add in the first post is that I have a flat chest and big pokey ribs (haha i dont really know how to explain it) but well anyways i would realy like to build chest bigger and more muscular looking as well as the things I said in the first post. It would be great if anyone has any excersizes (using free weights) for me.
Once again thanks a lot,
Connor
ALEJANDRO - i don't mind wta u put in training wise but if i will give opinion on it if i feel it's valid...not 2 discount u but to inform the person posting the querie...that's wat we're here for...the personal attack got me riled up though so i went off on a tangent
CONMAN - doesn't really matta which way u go (bodybuilding or athlete type program) as long as u do it properly...adequate nutrition nneds to be adhered to more than training...a few points though
1 - squats and deads will do more for full body growth (and / or fat loss) than any single joint exercise (i.e. curls for bi's)
2 - total training vol (total wt lifted) should equal for all horizontal pressing (bebnch press variations) and rows (bent row, cable row etc) so as not cause any muscle imbalances...i have these imbalances (c i'm not perfect) from too much chest and no back work when i was young and didn't no wat i was doing and cause extreme stiffness and pain
3 - u can go hard but u can't go hard for long...meaning 20mins at 80% is better than 60mins at 70%
4 - here's the Bad Boy Basics program by Chad Waterbury...this is condensed version so, if u need some clarification just ask
Big Boy Basics
8 training principles you should be using plus a beginner program!
• Train each muscle 2/week…plan 1 - 2 on, 1 off, 2 on, 2 off…plan 2 – 1 on, 1 off, 1 on, 1 off, 2 on, 1 off…plan 3 – 2 on, 1 off, 1 on, 1 off, 1 on, 1 off…plan 4 – 1 on, 1 on, 1 off, 1 on, 1 off, 2 on…alternate upper and lower each session…use compounds at least 75% of time…24 – 50 set/rep vol…only flirt with F on the last rep of the last set of each muscle…if you reach prior to that, decrease 5%...if you feel your too far away, increase 5%...cycle set/reps so you do 8 x 3 1 day and 3 x 8 the next…antagonist s/s for upper…antagonist s/s hip and quad dominant for lower…can use any split
Day 1 - Bench s/s Seated or Chest Supported Row 3 x 8, 5RM, 60secs rest, 24â€Â
Thanks Swanso,
I kind of understand the Big Boy Basics
But two questions
1. Do you think I could find these excersizes on this site and
2. can I do all of these excersizes with free weights (because that's all i have)
Oh sorry and one more thing I'm not to clear what the % means and like 5RM and stuff.
alright thanks agin,
Connor
equipment needed
- bench press station
- db's
- pull up bar / puuldown station
- squat rack
- decline bench or slant board
- leg curl machine
if u don't have all of these then we cam modify no problem...u'll also need some rather heavy wts specific to u as some wts need 2 b almost heavy as u can go...all exercises should be on the site or u can go to the actual article at t-nation and have a look...where it says 3 x 8, 10RM, 60secs means do 3 x 8 obviuosly but with a wt u can do 10 times maximum (repeititon maximum). this is the kicker 4 all high frequency programs. usually u wood try and hit musclular failure on the 8th rep of every set or start with ur 8 maximum wt and end up doing 8, 7, 5 or something. by using 10 rep max u shood get all reps and maybe approach failure on the last rep of the last set. as ur not busting ur ball every set it allows for greater frequency thus greater volume. the more u can do something the better u'll b at it (musckes get better at it growng faster)
