teck

Hi, only my second post here.

Here's my routine:

Monday-
Biceps / Shoulders / Abs followed by a 1.5mile run at brisk pace

Tuesday-
Triceps / Pecs / Back / Abs

Wednesday-
Rest

Thursday-
Biceps / Shoulders / Abs followed by a 1.5mile run at brisk pace

Friday-
Triceps / Pecs / Back / Abs

Apart from those 2 runs, I also do other cardio exercises including 2x2hour sessions of high intensity tennis (usually thursday and saturday) and usually at least one 0.5mile swim a week(usually Sunday).

I start my runs usually about half an hour after my workout (I've read it's better to rest longer, but that's not very fesible for me).

Each of my workouts last about 45 minutes and I only work out at home using my bench and dumbells by doing the exercises I usually see in fitness magazines.

It's probably useful to note that I'm not looking to add tremendous bulk. I am 5"7 and weigh 133lbs, which is lean to say the least. I enjoy being lean though, and am looking only to add say no more than 10lbs to my frame.

I'm looking to be as 'sculpted' as I can for my existing body type (with a bit more mass), sort of like Brad Pitt in Fight Club (pic on this IMDB link: http://pro.imdb.com/name/nm0000093/photogallery-ss-5-7). Actually I wish I were Brad Pitt, but that's something else.

I don't exactly pay attention to my diet, although I do try to stay away from fried/oily/etc foods. I also try to take more soy products and take Myoplex nutrition shakes (42gms protein) 4 times a week. I'd take more if the taste of it didn't make me want to puke everytime. I am also blessed with a naturally high metabolic rate.

Thanks for your patience and any advice is much appreciated.

plouffe

Do some research, that split is pathetic ;

You are working all muscle groups - 2 times weekly.

You aren't training legs.

You don't keep track of your diet.

Adding 10 pounds is harder then you think.

You envy Brad Pitts build..

You work ab's 4 times a week.


You should really do some research man, try www.bodybuilding.com for training schedule, diet ideas, and training techniques. Goodluck man, hopefully I helped a little.

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P-funk

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Darkkmind

Yeah u want size add a leg day. And make sure squats are included.

iron jock

Working the legs can be a pain in the ass but you really need to work them out. After all they are what carry the rest of your body around. And when trying to do spits try grouping the muslcels to gether or ones working together.

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Dominator4321

Most people think he looks better than a bodybuilder who is so big he cant even fit into normal clothes. I think thats why guys want to look like him because he looks good. I dont know many people who think Dorian Yates is attractive. (maybe im too sheltered.) Muscular, yes, but I would never want to look anything like that. Most men prefer a body like Brad's. He worked his ass off for that body and it looks like it. Its not just genetics either because Ive seen him when hes out of shape. It just depends on what you want I think. Do you want to be huge or do you want to look like a Men's health model? Either is fine in my opinion. Its not stupid to want to look like that.

Brak86

wahts wrong with wanting brad pitts body?! in fight club he is ripped beyong belief...(he just as low BF%...his abs are great i mean)

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DB Incline Press: Repping 70 lbs in each hand.
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jadakris31

he doesnt have a bodybuilders body, he has an emaciated kids body -- good looking guy never the less

jadakris31

A better routine for your situation i think would be something like this

chest biceps
legs
off
shoulders triceps
back
off
off
fitting abs 2 - 3 times a week ... my suggestion.. yours isnt looking too good

Chad Cena III

push
pull
legs
protein

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teck

Thanks for everyone's advice.

I have checked out http://www.bodybuilding.com/ for advice and found it very useful.

Here's my new routine:

Day 1:
Chest, Triceps, Quads, Abs (in that order)

Day 2:
Shoulders, Biceps, Forearms, Abs (in that order)

Day 3:
Lats

Day 4:
Rest

Rinse, repeat. I plan to keep this routine for a couple of months. For each mucle group, I do 4-separate exercises of 3 sets, except for the lats. After about 2-months, I will then tweak the program a little, especially the types of exercises.

Will I need to adjust the actual schedule though?

Thanks alot again.

teck

CowPimp

Although you're getting the idea, your revised routine needs work as well. For one, your quads are not the only large muscles in your legs. Don't forget your glutes (Butt), your hamstrings (Back upper leg), and your calves (Back/side lower leg).

As well, you need to attack your back. Adding in lats is good, but lower back, spinal muscles, and rhomboids are important as well.

Do deadlifts and squats. They are the best compound exercises, period.

Next, don't do three days of lifting in a row. Put a day of rest in the middle of that. One of the better things about your original routine was the weekly split. 2 days of lifting, one off, two more days of lifting, then the weekend off. For reference, my split looks like this:

Monday: Chest, Shoulders, Abs
Tuesday: Back, Traps, Abs
Wednesday: Off
Thursday: Arms, Abs
Friday: Legs, Abs

Note: I do low-volume ab workouts (6 sets per day), and that is why I do them four days per week. If you do more, then you don't need to work them as often.

Finally, you need to adjust the number of sets for each body part. Bigger muscles need more work. Biceps only need about 5 sets, triceps need like 6 sets, shoulders also need about 6 sets, chest needs about 8 sets, back needs about 12 sets, and legs need about 14 sets. A lot of leg/back exercises hit up a lot of muscles at the same time. These are just general guidelines. You may need more or less sets per body part depending on your unique physical makeup.

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