Current workout plan! Please analyze !

[j8snx1]

Take a look @ my workout outline and tell me if it's great or not. If not, then what could I add or take out to make it more effective?

7 Days in a week:

A) Monday:
- Chest: 4-5 reps/set. 8-10 sets with my max weights.
- Back: 4-5 reps/set. 10 sets " " ".
- Triseps: 4-5 reps/set. 5-7 sets " " ".
- Biseps: 4-5 reps/set. 4-6 sets using max on barbell.

B) Tuesday:
- All-out cardio

C) Wednesday:
- Abs: 30-40 reps/set. 10 sets.
- Forearms: 10-15? reps/set. 10 sets.
- Deltoids: 5-7reps/set. 4-6 sets.
- Trapezoids: 5-7reps/set. 4 sets.

D) Thursday:
- Cardio again.

E) Friday:
- Legs: 5-7 reps/set. 10 sets.
- Calves: 5-7 reps/set. 10 sets.
- Abs: 30-40 reps/set. 10 sets.
- Forearms: 10-15 reps/set. 10 sets.

F) Saturday:
- Cardio

G) Sunday:
- Rest.

I spent some time writing this lol...please help!

 

[The Master Disaster]

you need 1 or 2 more days of rest. 3 days of a cardio is nuts without at least a day of rest between.

 

[penkitten]

moved to health and fitness.

 

[wavejams007]

Originally posted by penkitten
moved to health and fitness.

Agreed.

A few posters have been doing this lately

 

[TheDconn]

you need to un cluster all that stuff, chest and back in one day is fine but doing chest back, tris and bis on the same day you will be at the gym for 3 hours. Secondly you are already working your bis and tris from doing chest and back! I suggest work out the large muscle groups and go from there

 

[j8snx1]

3 hours? I dunno about you, but I managed to do the Monday's work out plan just fine in 2 hours =)

It's a big chunk of time to spend 2 hours in the gym, but I can't help it. I usually have to bum a ride from my mom and if I spend a simple hour there and request pick up, that really sucks for her. So I spend about 2 hours every time I go, and after much experience of 2-hour gym sessions, that's plenty of time. :cheer:

 

[LesaneCrooks]

When it comes to wieght training, less is more. Reduce your sets to like 4, and change up the amount of reps. Invest in a good multivitamin like Animal Pak. Also, specialize. Are you trying to bulk up, or cut? Make a decision, stick to it, and switch it up after a little while.

 

[DaKidS3]

Originally posted by j8snx1
Take a look @ my workout outline and tell me if it's great or not. If not, then what could I add or take out to make it more effective?

7 Days in a week:

A) Monday:
- Chest: 4-5 reps/set. 8-10 sets with my max weights.
- Back: 4-5 reps/set. 10 sets " " ".
- Triseps: 4-5 reps/set. 5-7 sets " " ".
- Biseps: 4-5 reps/set. 4-6 sets using max on barbell.

B) Tuesday:
- All-out cardio

C) Wednesday:
- Abs: 30-40 reps/set. 10 sets.
- Forearms: 10-15? reps/set. 10 sets.
- Deltoids: 5-7reps/set. 4-6 sets.
- Trapezoids: 5-7reps/set. 4 sets.

D) Thursday:
- Cardio again.

E) Friday:
- Legs: 5-7 reps/set. 10 sets.
- Calves: 5-7 reps/set. 10 sets.
- Abs: 30-40 reps/set. 10 sets.
- Forearms: 10-15 reps/set. 10 sets.

F) Saturday:
- Cardio

G) Sunday:
- Rest.

I spent some time writing this lol...please help!

This routine sucks.

10 sets? WTF?

What do you only do one excercise for each muscle?

You really need to do some research on bodybuilding.

 

[Nzo]

shouldnt this be in the health section

 

[TheDconn]

after 45 minutes of working out your body goes into a catabolist state, So less is more! Just like that one person said

 

[j8snx1]

hmmm less is more eh?

well, I'm not sure what to believe anymore!

DIESEL from the health&fitness section of the bible says bulking up should be done that way, where as others say less is more, or add more cardio, or do less sets.

In some sense, DIESEL might be overexaggerating, and I can definitely bring down the set #'s down by at least 1 or 2 sets, but what am I supposed to believe with all these contradicting advices?

 

[crust45833]

How much do you weigh?
Are you trying to Bulk up or Cut up?

 

[j8snx1]

I'm exactly 205 pounds. I have some useless fat on me, but if I were to get rid of the fat, the muscles would clearly show.

I'm fairly built so far, and with enough cardio and a proper diet I can get rid of the excess fat. Some cuts are shown here and there but nothing TOO fancy just yet.

And right now, I'm still trying to bulk up, and once I bulk up enough, then I'll challenge myself to cut up.

BUT I have one question though:

Do you really need all that body muscle cutting up supplements....like creatine, or all those money-consuming products that supposedly help you get cut up faster and more better? I always figured that with a very healthy diet, effective and proper exercise will get you the body you desire, even without all those extra stuff.

 

[crust45833]

Supplements like creatine do help but arent "needed." 205 is pretty good size unless your 6'4+".

Those are pretty long ass workouts. Shorten those up, concentrate on specific muscle groups, and use free weights when possible to enhance synergistic and supporting fibers.

Cutting Up
Bulking Up

 

[steroidsrule]

we cant help you unless you give full stats.. height, weight, bf %, years experience with lifting, and goal.. jesus...

and dont use steroids = ]

 

[j8snx1]

Height: 6'2
Weight: 205 lbs.
Yrs. of Weight Lifting: hmm...I'd say roughly 3 years
Goal: To lose the useless fat and bulk/cut up the muscles.
Body Fat %: I have no idea.

 

[itishe]

Just bench alot, focus more on reps than just weight. Legs will come from doing cardio, so I find it a waste to lift weights other than squatting to get your legs in shape. Girls like guys who are in shape, and not many teenagers have pectorals.

I also say focus on reps over doing massive weight because when I was 15 I could bench 215 pounds once, but my chest wasn't that large or evident, where as my friends who did more reps of much lighter weight had more visible chests. To further that, my gym membership ran out long ago, and just recently got it renewed but back from experience doing pushups daily my chest is larger than it was back when I was lifting large amounts.

 

[MightyMate]

Uhm

 

[itishe]

Mate go try it, it's not a science.

 

[steroidsrule]

itishe is completely wrong.. however, there are many ways of lifting weights... losing fat comes from cardio and a sound diet... dont change your workout for cutting or bulking, and methods to try are 3 sets of 8, 4 sets 8-6-4-2, or 3 sets 8-6-4... theres a million ways but im just gettin you started.. 3 sets has been proven to boost muscle mass and strength.. example


you bench 315 max... do 145 8 times, 225 6 times, 285 4 times

or you bench 205.... 115 8 times, 135 6 times, 155-165 4 times...

keep your first 2 sets low and use all your power in your last set.


trust me on this.... high reps will get you nowhere fast... ill post you my myspace and youll understand

http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendID=6385763

any other questions or comments, feel free to pm me