My situation, help appreciated.

[Sammo]

Hey guys here's my situation thanks for anyone that takes the time to reply.

I am 5'6 and 143 lb. I don't know my bf % but i have been weight lifting and have show alot of improvement, all though i still have some fat that i would like to get rid of before i start bulking.

I can't count calories because my parents ussually make the foods but i have been watching what i eat, eating cutting foods, drinking water, getting alot of sleep, eating alot of small meals, etc. All the usual cutting things.

I dont get any supplements because my parents wouldnt understand and wouldnt listen they would assume im taking steroids or something like that.

I no longer have a routine, i have been weight lifting for about 6 months and have been doing a full body split, i think its time to do a normal split to maximize gains. I want a 3 day split, can anyone help me? Oh yeah i dont like doing dead lifts because i have lower back problems a while ago and it caused me alot of pain and i dont want to have to go through all that again.

Thanks for listening.

 

[NEWBIE101]

Ok here you go my friend.

DIET-You sound like you're on the right track. Just try to stay away from the bad foods in your parents meals (mostly high GI carbs and foods high in saturated and trans fat) and eat the healthier stuff (veggies, fruits, chicken, steak, fish,etc). Try to get as much protein as possible to help conserve muscle. Don't worry about not taking supplements, they are overrated.

WEIGHT TRAINING-How does this 3 day split work for you? You can start doing some deadlifts when you strengthen your lower back from hyperextensions.

Monday-Chest, Biceps
Flat DB Press 3x6-10
Incline DB Press 3x6-10
Dips(leaning forward) 3x6-10
Cable Crossovers 2x6-10
Barbell Curls 3x6-10
Preacher Curls 3x6-10
Alternating Hammer Curls 2x12-20(6-10 each arm)

Wednesday-Legs, Shoulders
Squats 3x6-12
Leg Press 3x6-10
Stiff Legged Deadlifts 3x6-10
Calf Raises 3x8-12
DB Press 3x6-10
Side Laterals 2x6-10
Bent Over Raises 2x6-10

Friday- Back, Triceps, Traps
Deadlifts 3x6-10
Pullups 3x6-10
Barbell Bent Over Rows 3x6-10
DB Rows 2x6-10
Dips(body upright) 3x6-10
Skullcrushers 3x6-10
Close Grip Bench Press 2x6-10
DB Shrugs 3x8-12

If you have questions about any of the exercises just ask.

CARDIO- To lose fat you must be burning more calories daily than you consume. Cardio plays a major role in this. I'd start doing some HIIT cardio on Tuesday, Saturday, and Sunday. For more info on HIIT check out my cardio article http://www.hardcorebodybuildingontheweb.com/hb-db/phpBB2/viewtopic.php?t=263

Hope this helps. If you have more questions feel free to ask

 

[Templeton]

Good effort Newbie but if I can offer a few suggestions.

First off, it seems everyone does chest on a Monday - national bench press day! - Why not do legs first in the week? The part most people seem to like to avoid. For starters you do a demanding muscle group when you are at your freshest and secondly it's done and out of the way.

Biceps - 2 exercises should suffice.

Back - Just choose one of the rowing movements for now.

Triceps - As I think Diesel suggested in a recent post, close grip bench before skull crushers. Personally I feel you can get a great tricep workout with close grip benches alone.

Chest - Don't really think he needs crossovers but it's a minor point.

Cardio - Remember to work up to HIIT.

Most importantly, at age 15 (for anyone actually) it is vital to focus on technique and if that means using a little less weight whilst you learn movements then so be it.

Re deadlifts: Clearly if an exercise causes you problems it is best to avoid it but if you can focus on superior technique with a light weight and lower reps (5 or less) then see how you go.

Dorsal raises (hyperextensions) on a mat performed slowly and controlled are a gentle way of helping to strengthen the lower back.

 

[WORKEROUTER]

Originally posted by Sammo
Hey guys here's my situation thanks for anyone that takes the time to reply.

I am 5'6 and 143 lb. I don't know my bf % but i have been weight lifting and have show alot of improvement, all though i still have some fat that i would like to get rid of before i start bulking.

I can't count calories because my parents ussually make the foods but i have been watching what i eat, eating cutting foods, drinking water, getting alot of sleep, eating alot of small meals, etc. All the usual cutting things.

I dont get any supplements because my parents wouldnt understand and wouldnt listen they would assume im taking steroids or something like that.

I no longer have a routine, i have been weight lifting for about 6 months and have been doing a full body split, i think its time to do a normal split to maximize gains. I want a 3 day split, can anyone help me? Oh yeah i dont like doing dead lifts because i have lower back problems a while ago and it caused me alot of pain and i dont want to have to go through all that again.

Thanks for listening.

You can try my routine:

Monday: chest/triceps/biceps

1) Barbell Bench 2 sets
2) Dumbbell Bench 3 sets
3) Inclined Dumbbel Bench 4 sets
4) Cable Crossovers 2 sets
5) 2 sets of pushups until you cant do anymore of them
6) weighted dips 3 to 4 sets
7)Between the bar dips 2 sets
8) Tricep rope pushdown 3 sets
9) straight bar curls 3 sets
10) dumbbell curls sitting 2 sets

Wendsday: back, neck, forearms, abs

1) deadlifts 4-5 sets
2) bent over bb pulls 4 sets
3) wide grip pullups 3 sets
4) close grip pullups 2 sets
5) neck exercises (theyre hard to explain, look them up)
6) forearm curls/ wrist roller
7) haning leg raises 3 sets
8) situps/crunches 2 sets

Friday: legs, triceps, biceps, shoulders
1) squats 4 sets
2) calf raises 4 sets
3) military press 4 sets
4) lateral raises 3 sets
6) arnold presses 3 sets
7) barbell shrugs 4 sets
8)Between the bar dips 2 sets
9) Tricep rope pushdown 3 sets
10) straight bar curls 3 sets
11) dumbbell curls sitting 2 sets
12) hanging leg curls 4 sets


Because this routine can be fairly hard for someone just startin to workout, you can lessen the number of sets and gradually increase them as you get stronger and more able to handle the intensity. Also, you can get rid of some of the latter sets on the monday and friday routine, if the routine is taking you too long.

 

[WORKEROUTER]

Originally posted by NEWBIE101
Ok here you go my friend.

DIET-You sound like you're on the right track. Just try to stay away from the bad foods in your parents meals (mostly high GI carbs and foods high in saturated and trans fat) and eat the healthier stuff (veggies, fruits, chicken, steak, fish,etc). Try to get as much protein as possible to help conserve muscle. Don't worry about not taking supplements, they are overrated.

WEIGHT TRAINING-How does this 3 day split work for you? You can start doing some deadlifts when you strengthen your lower back from hyperextensions.

Monday-Chest, Biceps
Flat DB Press 3x6-10
Incline DB Press 3x6-10
Dips(leaning forward) 3x6-10
Cable Crossovers 2x6-10
Barbell Curls 3x6-10
Preacher Curls 3x6-10
Alternating Hammer Curls 2x12-20(6-10 each arm)

Wednesday-Legs, Shoulders
Squats 3x6-12
Leg Press 3x6-10
Stiff Legged Deadlifts 3x6-10
Calf Raises 3x8-12
DB Press 3x6-10
Side Laterals 2x6-10
Bent Over Raises 2x6-10

Friday- Back, Triceps, Traps
Deadlifts 3x6-10
Pullups 3x6-10
Barbell Bent Over Rows 3x6-10
DB Rows 2x6-10
Dips(body upright) 3x6-10
Skullcrushers 3x6-10
Close Grip Bench Press 2x6-10
DB Shrugs 3x8-12

If you have questions about any of the exercises just ask.

CARDIO- To lose fat you must be burning more calories daily than you consume. Cardio plays a major role in this. I'd start doing some HIIT cardio on Tuesday, Saturday, and Sunday. For more info on HIIT check out my cardio article http://www.hardcorebodybuildingontheweb.com/hb-db/phpBB2/viewtopic.php?t=263

Hope this helps. If you have more questions feel free to ask

Your workout seems a little weak in some areas, particulary the lack of intensity for working the triceps, biceps, and also the shoulders.

Read the workout that I posted in the previous message to learn a MANs routine.

 

[Templeton]

Originally posted by WORKEROUTER
Your workout seems a little weak in some areas, particulary the lack of intensity for working the triceps, biceps, and also the shoulders.

Read the workout that I posted in the previous message to learn a MANs routine.

You crack me up dude!

How the hell can you discern intensity, or lack of, from what he posted?

You're routine has SOME sensible suggestions regarding exercise selection but apart from that is all over the place. For starters you would have this guy doing biceps in every workout.

Why do Arnold Presses when you have already performed an overhead shoulder pressing movement?

You have a grand total of 4 sets for thighs in the whole week and no direct hamstring work at all - okay so there is some stimulus from the deadlifts. So lets say you take a couple of sets of squats to warm up then you have 2 thigh sets for the entire week. You would have to be an extremely elite lifter to generate the rquired intensity from those limited sets.

I really don't wish to be condescending but at only 16 years of age I don't think you know what hard training is.

 

[NEWBIE101]

Originally posted by Templeton
Good effort Newbie but if I can offer a few suggestions.

First off, it seems everyone does chest on a Monday - national bench press day! - Why not do legs first in the week? The part most people seem to like to avoid. For starters you do a demanding muscle group when you are at your freshest and secondly it's done and out of the way.

Biceps - 2 exercises should suffice.

Back - Just choose one of the rowing movements for now.

Triceps - As I think Diesel suggested in a recent post, close grip bench before skull crushers. Personally I feel you can get a great tricep workout with close grip benches alone.

Chest - Don't really think he needs crossovers but it's a minor point.

Cardio - Remember to work up to HIIT.

Most importantly, at age 15 (for anyone actually) it is vital to focus on technique and if that means using a little less weight whilst you learn movements then so be it.

Re deadlifts: Clearly if an exercise causes you problems it is best to avoid it but if you can focus on superior technique with a light weight and lower reps (5 or less) then see how you go.

Dorsal raises (hyperextensions) on a mat performed slowly and controlled are a gentle way of helping to strengthen the lower back.

First of all it's not that big of a deal if he does legs or chest or whatever on Monday. In fact I would suggest him to do whatever his lagging part is on Monday(he never said it was legs). What do you mean it's done and out of they way? Any true bodybuilder would know that legs are possibly one of the most important muscles to train.

For biceps 2 or 3 exercises ain't too much of a difference. If he was working them out with back then I would say 2 exercises.

Why CGBP before skullcrushers? Different people respond better to different things. Personally, I don't even do CGBP cause it doesn't work for me.

Alot of people get good results adding an isolation exercise for their chest(cable crossovers, flyes, etc). The presses and dips are more important though.

Yes I think it would be benificial in the future to start deadlifts when he has a stronger core (lower back and abs) but for now it could just lead to potential injury and he may feel the deisre to go heavier. This is why I suggested hyperextensions for a couple of months before learning the conventional deadlift.

 

[NEWBIE101]

Originally posted by WORKEROUTER
Your workout seems a little weak in some areas, particulary the lack of intensity for working the triceps, biceps, and also the shoulders.

Read the workout that I posted in the previous message to learn a MANs routine.

WTF are you talking about? Less is more in bodybuilding. I can guarantee you that your workout takes an hour and a half minimum.

Well here's some info bodybuilding guru. After an hour of exercise your body goes into a catabolic (muscle burning) state and your testosterone levels are significantly lowered.

Train with intensity and he should be fine. LESS IS MORE!

 

[Templeton]

Originally posted by NEWBIE101
First of all it's not that big of a deal if he does legs or chest or whatever on Monday. In fact I would suggest him to do whatever his lagging part is on Monday(he never said it was legs). What do you mean it's done and out of they way? Any true bodybuilder would know that legs are possibly one of the most important muscles to train.

For biceps 2 or 3 exercises ain't too much of a difference. If he was working them out with back then I would say 2 exercises.

Why CGBP before skullcrushers? Different people respond better to different things. Personally, I don't even do CGBP cause it doesn't work for me.

Alot of people get good results adding an isolation exercise for their chest(cable crossovers, flyes, etc). The presses and dips are more important though.

Yes I think it would be benificial in the future to start deadlifts when he has a stronger core (lower back and abs) but for now it could just lead to potential injury and he may feel the deisre to go heavier. This is why I suggested hyperextensions for a couple of months before learning the conventional deadlift.

The point about legs is that they are a demanding bodypart - the most demanding and generally speaking you WILL be fresher on the Monday in this routine as there will be three days of recovery as opposed to two on other days. I see many guys whose training seems to drop off for one reason or another towards the end of the week and considering most guys are complete pu$$ies when it comes to leg training it makes sense to get them done earlier. Hopefully such an approach would prevent legs from becoming a weak point as they so often do.

With such a small muscle group like biceps the difference between 2 and 3 exercises is quite marked. If the same amount of sets are performed then 2 could be a third less sets - 6 instead of 9 for example, six being preferable - remember, look at the age and lifting experience of Sammo.

Many people do get good results with the kind of isolation stuff you mentioned, it's just not particularly important in this case.

As more of a compound movement I would always perform CGBP before skull crushers - crushers have caused many guys to experience elbow problems by the way so need to be careful.

 

[WORKEROUTER]

Originally posted by Templeton
You crack me up dude!

How the hell can you discern intensity, or lack of, from what he posted?

You're routine has SOME sensible suggestions regarding exercise selection but apart from that is all over the place. For starters you would have this guy doing biceps in every workout.

Why do Arnold Presses when you have already performed an overhead shoulder pressing movement?

You have a grand total of 4 sets for thighs in the whole week and no direct hamstring work at all - okay so there is some stimulus from the deadlifts. So lets say you take a couple of sets of squats to warm up then you have 2 thigh sets for the entire week. You would have to be an extremely elite lifter to generate the rquired intensity from those limited sets.

I really don't wish to be condescending but at only 16 years of age I don't think you know what hard training is.

First off, the warmup squat sets (which I usually do two of) are performed ASIDE from the 4 hardcore sets.

And second, you would be surprised at how hardcore I am. Last time during legs day I did my squats and calf raises so hard that I could barely stand cuz my legs could not stop shaking from the intensity.

Regarding the arnolds, I like to use them to add variety and spice to my shoulder routine. One day Ill focus really a lot on the shoulder press..but then the next shoulder day I will lessen the shoulder press intensity but increase it on the arnold press intensity.

Your workout is good; however, there are ways to make it better, as there are ways to make my routine better. I, for example, need to incorporate more leg exercises into my routine.

 

[WORKEROUTER]

Originally posted by NEWBIE101
WTF are you talking about? Less is more in bodybuilding. I can guarantee you that your workout takes an hour and a half minimum.

Well here's some info bodybuilding guru. After an hour of exercise your body goes into a catabolic (muscle burning) state and your testosterone levels are significantly lowered.

Train with intensity and he should be fine. LESS IS MORE!

Ya, I agree. For most of the time, my routines are limited to an hour or a little over an hour.