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Hi, i ve been doin this for a while now, but im questionin if its the best way to work out. Could someone give me some tips on how to imporve my workout? or is it fine as is?


I usually workout everyother day. I do the same stuff every other day. Sometimes I skip two days because I am busy.

Here is what i usually do:

start with a 0.75-1 mile run on the treadmill, then

1. Bench press 100lb/3 sets/8 reps (having doubts about weight/reps)
2. Lat pulldown 110lb/3 sets/8 reps
3. Leg Press 200 lb/2-3 sets/8 reps
4. tricep pressdown 35lb/3 sets/8 reps
5. leg extension 110lb/3 sets/10 reps
6. standing dumbell shrugs 2 22.5 lb dumbells/3 sets/30 reps
7. abs (not sure wut the machine is called, basically it's a bench that you lie on, your legs are locked in this coushion, head is lower than your legs, and you just do cruches/situps from there)- my weight/2 sets/2 reps
8. Finally, i do a seated curl with one dumbell, just my left bicep because for some reason my right arm is much more developed. 22.5lb/3-4 sets/7 reps


Now could someone suggest any adjustments to the routine? May be breaking the work out up in two? so that i get more recovery time? Because it usually takes me about 1.5 hr to complete the routine, and i ve read that after 1 hr of working out you get lesser benefits. Basically my goals are to lose the fat and become ripped and at the same time add some muscle.

As far as supplements are concerned, I usually take come creatine monohydrate 30 mins prior to the workout and right after. ALso i take about 40 grams of protein 1 hr after the workout. In the morning I take 1 capsule of L-carnitine 500 everyday. (I ve read it helps burn fat)

Now could someone suggest some adjustments to improve the benefits, since i dont know anyone who works out in my area and this is the only knowledgeble place to ask. ANy comments and questions appreciated, i ll answer ASAP

btw, my basic info is im 18/195lbs/5'9"/bf??

My recommendation is to split it up into two different days.

Upper
Lower
OFF
Upper
Lower
OFF
OFF

-Legs deserve more than leg presses! You need to devote two days to upper and two for lower. It'll also keep your gym time to under an hour which is what you want because cortisol levels will start kicking in around 45-1 hour. All this means is that your muscles will start eating themselves for fuel, thus counterproductive.

-You're 18 and it looks like you're too worried about big biceps. Looks like you have 2 exercises for them and 1 for mostly everything else. You need to develop a solid core...ie squats, bench, deadlifts, (compound only).

-Try this routine. It'll give you a sense of direction and a more uniformed schedule. This is courtesy of FI and is called hypertrophy 3.0...

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Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.

Lower
Upper
off
Lower
Upper
off
off


Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs

Rest Periods- 45-120seconds between sets.


** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 6 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:

3x12
3x10
3x8
3x8
3x8

Once you start the cycle over again after the 6th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.

** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want.


** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery.

** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 45-120 seconds between sets, this comes key when you get to the intensity portion (6x4).

Anyone has questions about this pm me. BTW, FI=fortified iron. This is a program for kids of all ages. Real easy to progress and is very well layed out with the some of the best exercises IMO. I'm going to start something like this as soon as I complete AGVT. Right now I've been dabbling into dual factor theory and it makes alot more sense than single factor.

Oh yeah, and to add to this..
You can do 2 weeks at each rep/set range. Just continue to add weight throughout and you'll grow.

Week 1-2: 3x12
Week 3-4: 3x10
Week 5-6: 3x8
Week 7-8: 4x6
Week 9-10: 5x5
Week 11-12: 6x4

After 12 weeks switch to a very low volume like it suggests, then start over with more weight than you began your 12's with.

Sounds really easy to follow for a beginner.

Absolutely, but this workout is perfect for anyone regardless of exp. I have 8 years slinging iron and I'm more than willing given my accumulated knowledge of hypertrophy. ;)

Recipe for success:
-twice a week frequency per muscle (plus 2 different exercises)
-3 days recovery per week
-mostly core lifts
-ever changing rep ranges
-mechanical/progressive load
-Decreased rest periods

I think one the things beginners have in common is putting all the workouts in one day then either go everyday with it or every other day. you have 4-6 days (adding in rest days) to get your muscles worked. They need time to rest and ill steal one from Brad Your muscles grow outside of the gym!

wow thnx guys(especially 0311) for the advice. I honestly did not expect such well explained adn detailed advice. I am printing this out right now so i dont lose it. I am definately going to give this a try starting later on today ;).
the only reason i dont divide the workout in two, is because, with my current routine, if i do just one part of the body, it takes like3 20-30 minutes to complete and just seems like not enough. especially with my lower body routing lol. Anyway, thanks for hte advice, this is greatly appreciated. Hopefully i am not gonna have any questions, but i do, i know who to look for haha.