Weight Lifting Routine

[WrEcKLeSS2000]

Just want some suggestions on how to keep improving my routine, Let me tell you my goal first, I've been lifting for a few years now, I'm in college as well, anyway, My goal is to get really ripped and cut, I don't wanna be incredibly huge, I just wanna be really cut...

Also, I am not fat at all, I'm actually pretty skinny, so I'm not really trying to lose fat and get cut like that, Since I'm skinny I just want to work on getting really cut. Anyway I have a 3 day split right now at the gym, I used to work out 5-6 days a week but i felt like i was overtraining alot, so now i work each muscle group once a week, and it does feel alot of better....


The biggest problem I have is getting a six pack, and biceps,...my abs just don't seem to have much improvement, and my biceps dont seem to be getting much bigger.....


Can someone please give me a good routine to do for abs especially and biceps and anything else that is good to do for any muscle group.... thanks

 

[line_in_the_sand]

I'm willing to bet it's not your routine, provided you try to increase weight and/or reps EVERY WORKOUT, and succeed. I'm pretty sure your nutrition is the problem. How much protein are you getting? I'd say the minimum to great gains is 1.5 grams of protein pr pound of bodyweight, personally, I use 2 grams pr pound of bodyweight.

Oh, and about the training aspect, make sure you keep the amount of exercises and sets for each muscle group pretty low. It's better to start off in the low end, most people won't gain much on a high volume routine, their genes simply don't allow it.

Feel free to ask for more advice.

 

[WrEcKLeSS2000]

Well right now I do about 3-4 exercises for each muscle, and protein i don't really keep track of it, I sometimes take a protein shake...I just wanna know about abs especially, what are the best workouts to do for them...and how many reps and sets....as well??/

 

[line_in_the_sand]

Best workout for abs?

Well...for starters, do 2 sets of 12 reps ONCE a week with weight on your chest, make sure you spend 4-8 seconds on the negative part of the movement. Add 5 lbs/2.5kgs every week when you have made it to 2 sets x 12 reps. When you've made it to 40kg/90lbs, SOME people will respond to more sets or exercises, most, however, will have GREAT abs with a workout like the one outlined above. If you wanna see your abs, on the other hand, it's all about nutrition.

Get the protein in, get a good amount of fat in, especially from olive oil and flax seed oil. Keep the carbs low. Do cardio, go for a 30-45 minute powerwalk 5-9 times a week. Do it before breakfast if you can, and you can do an additional session in the evening if you have the time. If you do, have ONE medium proteinshake after the cardio, then go to bed.

The question you need to ask yourself when it comes to building a body is: How bad do I want it? It takes A LOT of hard work to get a great body! It's the eating part and eating discipline escpecially that is tough on most people.

Well...what are you waiting for, go eat protein and lifts weights!