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1.5months of no work and school...

strudmack

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I have the next 1.5months off work and school. So I have tons of free time on my hands.

I am right now doing a 3 day a week workout. Which has me working out each main muscle group once a week.

I am really cracking down on my diet, and I want to up my workouts.

I was hoping someone could give me a good 5day a week workout routine including cardio (im trying to cut) seeing as I have tons of time to burn.

19years old
168pounds
5' 11"
working out for 10 months...started at 140pounds


thanks!
 

EFFORT

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Search for the idiots guide to growth, read A-units sticky, search for Squat for big Arms, then come back here and post smarter questions as Throttle would say.
 

donjuanjovi

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There are a lot of good routines that can be found through a search of google, or even this site. What's your body fat at 168? Are you sure you want to cut? 168 is still awfully light for 5'11". Although it depends on your goals.
 

Skilla_Staz

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strudmack said:
I have the next 1.5months off work and school. So I have tons of free time on my hands.
That seems like a problem that shouldn't be filled with more lifting.

strudmack said:
I am right now doing a 3 day a week workout. Which has me working out each main muscle group once a week.
Good

strudmack said:
I am really cracking down on my diet, and I want to up my workouts.
Why not up the weight, instead of the volume?

strudmack said:
I was hoping someone could give me a good 5day a week workout routine including cardio (im trying to cut) seeing as I have tons of time to burn.
5 days a week is going to be less productive than your current 3 days. Why not just toss in some cardio on an off day or three? Besides at 168, I would worry more about putting on some lean mass, and don't let WBA hear you talking about "cutting"
 

strudmack

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Thanks for the blunt responces...but they do get the point across.

I didnt realise that working out only 3times a week was as effective as more.

I dont want to put on anymore weight. I dont want a bodybuilding fisique...I just want a slim-tonned body. Which Im pretty much at minus some BF%

thanks.
Ill stick to my 3days a week and just hit the gym hard when Im there.
 

Skilla_Staz

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You think just by adding more weight that you will get a huge bodybuilding physique? Those guys have a few things on their side..

Years of lifting
HEAVY ASS WEIGHTS
Insane diets
Steroids

I hate to break it to you, but to get "toned" you're going to want to add a little bit of mass. The best way to do it, add more weight. You're not going to go from 168 to 270 in a matter of months, so no worries. When you put on a little muscle, and it's noticeable, you'll love it. Besides, more muscle requires less bodyfat to look "toned".
 

Skilla_Staz

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Whys that? If you're going to disagree with something, at least state WHY. Rule ONE of discussion man.
 

strudmack

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I have already gained 28pounds in the last 10months.
My gains have been amazing!
But Im done gaining right now. I want to get my bf% down before I start gaining again. Im sick of not having a 6pack anymore.
And now that I have some free time and no excuses....I was hoping to really hit it hard.

But I did a ton of reading on this site today. And found some more awsome stuff. Ive tweaked my workout a little. And IM cracking down on my diet.
 

dirtyvibe

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well 1st off you can only feasibly get 10-15 lbs of muscle per year.. 20 lbs would be absolute possible max with all things maxed out, but very unlikely. <~~~ that without roids

if hes gotten 28 lbs in the past 10 months, he's also put on some fat, so a cut probably wouldn't be a bad idea @ all.

here man, read the 2nd article here http://www.bodybuilding.com/fun/topicoftheweek88.htm . along with 4 day a week 17 min high intensity cardio it gives you, fill in the 3 day weight lifting spot with i reccomend rippetoes strength lifting routinesince it fits in perfectly for the 3 day schedule

rippetoe program is rite here: http://forum.bodybuilding.com/showthread.php?t=712752&highlight=rippetoe+routine

wait for advice from warboss alex or espi or someone though though and see if he agrees with me or not
 

Throttle

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EFFORT said:
Search for the idiots guide to growth, read A-units sticky, search for Squat for big Arms, then come back here and post smarter questions as Throttle would say.
LOL! you beat me to it...
 

mrRuckus

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strudmack said:
I have the next 1.5months off work and school. So I have tons of free time on my hands.

I'm guessing you're on winter break so what you should be doing when you're not lifting is getting some slave job at Target and picking up all the cute temporary holiday workers. That way you get some money and some boobies.

That's what I'd do if i could do 19 over again.
 

incognito42

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Skilla_Staz said:
Whys that? If you're going to disagree with something, at least state WHY. Rule ONE of discussion man.

I have no problem with a discussion, just didnt want to have an argument for disagreeing

Ive tried both ways. Ive odone splits of 3 days per week, M-Chest, T- Legs, W- Shoulders/back and Ive done 5 and even 6 day splits of M-Chest/Shoulders, T- Legs/Back. Just from a personal evlaluation alone, I feel working out 5 days gets more done. I dont to use the word "better", bcause I feel working out 3 days is also productive

The main reason I say 3 days doesnt = 5 days is because it doesnt take a week for a muscle to recover. WHy only workout each muscle group once per week when it takes 24-48 hours on average to recover?

The secondary reason I believe this is true is because Ive never had a football coach who let us work out any less than 4 days per week. It was either 4 or 5, depending on the coach. Not that my caoches were the end all be all gods of weight training. But they were much more knowledgable and experienced, and had learned from people even more knowledgable and experienced than themselves when they were in college. I tend to take the word of a football coach who played college or pro ball and trained from people who knew more than almost anyone about how to gain muscle, than some wanna be personal trainers I see stealing money from people in gyms Ive been to. Now of course this is for strength training. Im not talking about trying to get cut. Ive never worked out to get cut.
 

Warboss Alex

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incognito42,

football-type training and optimal strength training are very different (since the two endeavours of mass gain and athletic perfomance are counter-productive). athlethics-oriented routines account for endurance work as well hence the increased number of days.

however for optimal strength and size gains you have to carefully moderate volume and intensity on anything other than a simple 3-day split. yes muscles can potentially recover in 24-48 hours (note: that's how long they need to recover, NOT rebuild themselves stronger and bigger to handle heavier weights, it takes longer than that) but this doesn't tell the whole story:

consider a guy repping in the high 400's for deadlifts and doing singles, triples or something similar on this exercise. then take another guy doing half that weight for 3 x 5. given all else is equal, can you really say that the first guy's back would be recovered in two days time to be trained again?

I know a lot of people on 5-day splits, and none of them squat, deadlift or row. Yeah there's a few military presses thrown in here and there but they're avoiding the big compounds because, quite rightly, these lifts will destroy you and make it impossible to train them more frequently than once a week or thereabouts.

they make good initial gains on these 5-day routines but burn out quickly thanks to overtraining and CNS fatigue. the central nervous system does NOT recover as quickly as the body does, so even if your muscles are primed to work out but your CNS is not, then you're not in a fit state to train optimally. now these guys are volume junkies and live in the gym so they won't take a day off and continue pounding themselves into the ground, their weights remaining stagnant and their bodies never changing (except some of 'em who actually LOSE muscle thanks to overtraining).

heavy training will kill the CNS if volume, recovery measures (stretching, supplementation, cardio, diet) and intensity aren't checked, and that's the reason why I don't think anyone on this forum (myself included) has any place doing a 5-day split unless they're an advanced bodybuilder (6-7 PRODUCTIVE years of training, not a 21 year old who started lifting at 14 and is still the same size today) possibly on drugs as well.

(also note that such a bodybuilder will have a great strength base so that his higher volume, lower intensity (for him) approach will be productive, and by this strength base I'm talking deadlifting and squatting in the 400's, rowing and benching in the 300's, curling and military pressing in the 150's, dips and chins with 50lbs chained to them etc. that's what really everyone should be worrying about if they want to look like they work out, getting those strength gains as fast as possible.)

it's simply too much work for the average guy to handle physiologically (I'm not doubting anyone's heart or determination here) and it's definitely overkill for you guys who just want a reasonably fit, toned body. you'll do yourselves a favour and cut your volume down if you want to succeed.

yes, I know that you can train a bodypart more than once a week but not optimally, something along the lines of twice in ten days (a la DC) is doable but it'd still require a fairly low volume approach which a lot of people are put off by simply because "it doesn't seem enough work" .. I'm talking 8-10 sets PER WORKOUT here, not per bodypart - and even that's pushing it. and if you are gonna train more frequently than that then you'd better have everything recovery-wise working in your favour: diet, cardio, supplements, stretching, stress, sleep.. because it's walking the line of overtraining anyway.
 

mrRuckus

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incognito42 said:
I have no problem with a discussion, just didnt want to have an argument for disagreeing

Ive tried both ways. Ive odone splits of 3 days per week, M-Chest, T- Legs, W- Shoulders/back and Ive done 5 and even 6 day splits of M-Chest/Shoulders, T- Legs/Back. Just from a personal evlaluation alone, I feel working out 5 days gets more done. I dont to use the word "better", bcause I feel working out 3 days is also productive

The main reason I say 3 days doesnt = 5 days is because it doesnt take a week for a muscle to recover. WHy only workout each muscle group once per week when it takes 24-48 hours on average to recover?

The secondary reason I believe this is true is because Ive never had a football coach who let us work out any less than 4 days per week. It was either 4 or 5, depending on the coach. Not that my caoches were the end all be all gods of weight training. But they were much more knowledgable and experienced, and had learned from people even more knowledgable and experienced than themselves when they were in college. I tend to take the word of a football coach who played college or pro ball and trained from people who knew more than almost anyone about how to gain muscle, than some wanna be personal trainers I see stealing money from people in gyms Ive been to. Now of course this is for strength training. Im not talking about trying to get cut. Ive never worked out to get cut.

incognito42 said:
WHy only workout each muscle group once per week when it takes 24-48 hours on average to recover?
Because you are not resting muscles that long. Most muscles don't just sit dormant on Tuesday after you worked them out on Monday. You are using them again. They do are doing everything from helping to balance your body to assisting directly in another movement. If you did biceps on monday and rows on tuesday you just did biceps two days in a row. Then you do chins on wednesday; oh damn you used biceps again.

An even better example is your back because you will undoubtedly use it all 5 days.

A day dedicated solely to chest? What's the point? Does your chest refuse to grow unless you cry yourself to sleep in pain after 15 sets of it?
 
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