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Old 10-03-2007, 06:57 AM
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Cradler Cradler is offline
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Okay, a few things here:

"Chest arms legs back rest legs back" is not a routine. It's a list of body parts. What we need to see is something more like

MONDAY -
Squat 3x5
Bench 3x5
Military Press 3x8

or whatever. Exercises, number of sets, number of reps per set - all important.

You don't want to get into this popular theme of "one bodypart a day". You'll end up being forced to do mostly isolation exercises if you do that - after all, a bench press works your chest, shoulders, and triceps, so it's also an 'arms' exercise. Similarly, squats and deadlifts are great for your back, not just your legs. Your routine should ideally focus on the compound movements - bench, squat, and deadlift. And yes, you'll usually end up doing upper/lower on the same day in that case.

Working out 5 days in a row (albeit one is cardio) and then resting two is gonna leave you pretty torn down by days 4 and 5. I don't even lift 2 days in a row when I can help it, and if I do, I definitely don't do a third. You want to leave yourself plenty of rest between lifts if you're hitting heavy core lifts.

5'10" and 138 sounds like a pretty lean or skinny dude. Don't worry right now about getting 'huge' - though I will never understand why that's a bad thing - you're not going to suddenly explode into one of those genetic freaks on the cover of muscle mags by doing a set of squats. You'll gain weight, sure, but you'll just end up looking thick and powerful, not scary or anything.

You really don't need cardio right now. It'll slow down your gains more than anything, and I can't imagine you're really fat or anything. Also - 30-35 min. is not a lot of time. I usually spend about 60-70 min. in the gym on average (although I take long-ish rest periods), and from what I've read I think that's about the average time. Except maybe with a lot of supersets or something I couldn't see a whole workout happening in half an hour.

How much are you eating, by the way? You said 5 times a day, which is good, but how much do you eat at each of those? Can you post a sample day?

Just my $0.02.

Good luck bro.
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