Anyone want to help me with a schedule?

[BIG_T]

Ok, I'm trying to figure out the best way to lift weights. I go to the gym 4-5 days a week before work. I have a number of things I do on different days. I'm looking for some help on what exercises I should do on the same day versus different days. From the list below I usually do 4-5 different ones a day. First set is 12-15 reps at an easy weight, then 10 reps at a decent weight, then 6-8 reps at a heavier weight.


bench press
inclined bench
preacher curls
hammer curls
military press (with dumb bells)
fly
reverse fly
lat pulls
row
leg extension
leg curls
inclined leg press

I think that's most of what I do.

[AJCuJo71]

wat u tryin to do as a goal?? leaner muscle, big solid muscle or cut, or gain or lose weight??

[BIG_T]

lose fat, gain muscle.

[Rubberdown]

Tim, I recommend a single body part per session, or at most, a 2 body part split per training day.

If your after losing fat and gaining muscle, its very hard to do both at the same time, BUT...as you lose fat, you can still get stronger. Basically, its impossible to cut and bulf at the same time but your not really doing anything to try and compete on stage in a little speedo right.

So my suggestion to you is this. If you are at the gym for more than 45 minutes, you are lifting too slow. If you are out of the gym in 30 minutes, your missing something. My suggestion is to do 30 to 45 minutes of weight training with very short rest periods between sets and different exercises. Do a set and rest for 30 to 45 seconds maximum, then start the next set and do that for all of the sets per exercise. When its time to do the next exercise you can give it up to 60 seconds between your previous exercise and the next one, then between sets, short and fast again, 30 to 40 seconds. This will get your HR elevated enough that it will be like a cardio session on top of the weight training session. As for the weight you use, use a weight that you can comfortably get out 12 to 15 reps with, but not any more unless you are using a spotter.

That there should have you done in about 30 minutes with about 6 to 8 exercises for a 2 body part split. Now since your only at about 30 to 40 minutes, put your weights way and hit the cardio room for another 10 to 20 minutes and try to keep your heart rate at a good level, ask someone at the gym that might actually know what they are talking about what yours should be at for fat burning. Dont go any higher than that or it will get you to a catabolic state and you will be robbing energy from your muscles rather than just the energy in your fat stores.

I'll try to put together a good 2 body part split for you later tonight, I'm actually going to start back at the gym tonight myself, 1st time in probably a month, and even then, I was only going about 3 or 4 times a month prior to that for the last 6 months...I know, pittiful....

[AJCuJo71]

this is how i use to do it..all reps should be high for now..need to lose the fat first trust me, its easier to lose it and build it back up rather than tryin to transform fat into muscle, that will jus get u into a negative attitude cuz its hard

Mon- Chest (with dumbells!!) Shoulders, and at least 30 - 1 hr mins on tread
Tues- Legs (squat, leg press, leg curls, calf raises, try to do tread again,
Weds-REST ur body needs time to rest
Thurs-Arms, Bis, Tris, lats, Tri pull downs, curls, etc., Run again(i know i know)
Fri- Str8 cardio, running, eliptical, SWIMMING(best all body work out)
Sat and sunday, stay active, if you wana work out jus work out wat u feel u need work on..
all exercises u can substitute wat u kind u want, different curls, etc...

The running is essential to lose weight,,i use to run 3 miles a day, but i was in football so i dont expect everyone to do that, but in 4 months i lost 60lbs on this schedule,,u also need to watch wat u eat also..main thing in losing weight is (if u are up to the challenge of this) count ur calorie intake not specific but approx..and try to match and even better yet,,try to burn more calories than u take in, how i trained for ARMY also, for about 3 months and i guarantee ull lose sum weight and start seeing results,,after u lost a good amount of pounds u can calm down on all the counting calories thing..Protein is ur best friend during muscle growth...i know it sounds like alot but u will get use to it..losin weight is not a temporary solution,,ITS A LIFESTYLE CHANGE..after u strt feeling good about ur progress, thn u can work on the bulking up..thats in the near future...although u will see sum more muscle tone while losing the weight

[B Man]

tris and chest, back and bi's, or shoulders and tri's are good combinations. legs deserve there own day. abs every second day.

my 4 day split looks something like this

monday- shoulder and tris
tuesday- back
wednesday- off or cardio(screw cardio so off day!!!!)
thursday-chest and bi's
friday- legs

chest and bi's seemed really weird to me at first but i like it. like i said abs every second day, cardio once a week or none. it only slows muscle gains.

[Camo500EFI]

My week goes.

Mon Chest, Bi's and abs
Tues Legs
Wed Shoulders and abs
Thurs Tri's and cardio
Fri Back and abs

Some weeks I switch abs to Tues and Thurs. I should do more cardio but I hate it and I run around enough at the marina.

[Mole]

I'm starting to get into working out myself. It's time to lose some fat and get in shape. Will substituting a stationary bike workout for running be OK??? I hate running and would much rather ride the bike and watch some TV or listen to the radio.

I'm still trying to figure out my weight training schedule and routine. I worked my biceps and chest earlier this evening though.:)

I'm eating better also which I know will help alot to lose the weight. I'm around 260 lbs. and I'm shooting for about 220 or 230 and I would be very happy.

[BIG_T]

I just determined that I need to work more on my arms, especially my tris. On the bench it's my tris that are limiting me far more than my chest.

[B Man]

I just determined that I need to work more on my arms, especially my tris. On the bench it's my tris that are limiting me far more than my chest.


close grip bench!!!!!

[Camo500EFI]

Dips and skull crushers.

[Donut Slayer]

Dips and skull crushers.
x2. Skull crushers are my main tricep movement.

[Rubberdown]

pressdown 21's Tim, they will smoke your tri's

[Donut Slayer]

pressdown 21's Tim, they will smoke your tri's

Please post that rouine again. Thanks.

[brandon]

i wiegh about 180 and wanna get up to 200-205 any ideas?

[Rubberdown]

i wiegh about 180 and wanna get up to 200-205 any ideas?

Whats your age, training experience and eating habits like?

[brandon]

i just finished a fire academy running about 25 miles a week i am 21 i cut it down to about ten miles a week and started hitting the gym 4-5 days a week now that school is over dont really pay attention to my food intake

[Rubberdown]

The BEST way to gain some size is to eat a LOT of food, but try to keep it somewhat clean, and you should be eating 1.5 grams of protein for every pound of body weight you have, so for you being 180 lbs, you should be eating 270 grams of protien per day, BUT not all of it should be from protein shakes, those should only account for around 100 grams, the rest should be from real foods like chicken, turkey, eggs, milk, beef, fish/tuna etc etc. And lift heavy.

[brandon]

that is helpfull have you heard of p6 ?

[Rubberdown]

nope but I have been out of the sups and hard core lifting for a little while now. I would just try and eat and lift and get lots of rest if you are new to lifting, and at your age, you should be FULL of natural testosterone so you will grow if you just eat sleep and lift.

[brandon]

thanks appreciate all the knowledge