I want to change my routine, help?

swick · 04-09-2004, 12:41 AM

Hello.

I have been working out for 3 months now and I want to change my workout routine. Mainly because im a little bored with it and I just want to try something new. My workouts are a little too long also.

My current routine is:
Sunday: Back, Shoulders, Chest, Cardio (20 min HIIT on bike)
Monday: Biceps, Triceps, Forearms, Legs, Cardio (HIIT)
Tuesday: OFF
Wednesday: (same as Sunday)
Thursday: (same as Monday)
Friday: OFF
Sat: OFF

I do 3 excercises and 4 sets for each body part, except legs. For legs, I do one set per body part. With this routine, each body part is being worked 2x a week.

My stats:
19 yrs old.
172 lbs.
5'10-5'11 in height.
Body fat (not sure, not much tho. I need to lose probably 5-10 lbs of fat) Im going to get this measured next week.

I just started my diet which mainly consists of 5 meals a day with alot of protein. I take a multi-vitamin daily and drink whey shakes.

My goals:
I want to be lean & cut with my abs showing by the time summer arrives while at the same time gaining some size. But at this point, my abs are my number one priority. Im already pretty skinny, so gaining some muscle mass would be wonderful.

I was looking into hypertrophy-specific-training and I am a little interested. Are there any other forms of this that would work for me?

What other kinds of routines can you recommend for me and my goals? How is this working for you?

Any help is greatly appreciated.
Thanks

cecil · 04-09-2004, 12:01 PM

what is your rep speed and how long in between sets and how many reps are you doing?-MR.CLEAN

swick · 04-09-2004, 08:26 PM

im trying to slow my rep speed.

im taking about 1 minute-90 sec between sets.

I do a pyramid style set like: 14 reps, 12 reps, 10, reps, 8 reps

swick · 04-11-2004, 06:08 PM

anyone?

titans1854 · 04-11-2004, 06:39 PM

How about:

Sun: Chest, Tri, abs
Mon: OFF
Tues:Back, Bi
Wed:Traps, Shoulders, abs
Thur: OFF
Fri:Legs, abs
Sat: OFF

titans1854 · 04-11-2004, 06:41 PM

also, your pyramid should be more like 12,10,8,6 if you insist on high reps but i'd go with 10,8,6,5

cecil · 04-12-2004, 06:53 AM

TITANS 1854 HAS A GOOD IDEA,YOU SHOULD NEVER DO TRICEPS ,CHEST AND SHOULDERS BACK TO BACK EVER.TOO MUCH TRICEP WORK NO RECOVERY DAY.I NEVER WORK A PUSH OR PULL DAY BACK TO BACK.I WOULD ALSO HAVE 6 MEALS INSTEAD OF 5.YOU NEED FOOD EVERY 2.5 HOURS.WORK HEAVY 6 TO 8 REPS WITH 3 WORK SETS,9 SETS TOTAL LARGE BODYPARTS,6 TO 7 SMALL.STICK TO BASIC EXERCISES,STAY AWAY FROM ISOLATION EXERCISES.DO HIT 3 TIMES PER WEEK.CHECK WAIST AT NAVEL,IF NO REDUCTION ELIMINATE CARBS LAST MEAL.NEXT WEEK CUT CARBS FROM LAST 2 MEALS,WHEN YOU DO THAT ON EVERY 4TH DAY YOU GO BACK TO EATING CARBS WITH EVERY MEAL.-MR. CLEAN

swick · 04-12-2004, 01:03 PM

dont you think going from working each body part 2x a week to 1x a week will hinder my progress?

titans1854 · 04-12-2004, 01:32 PM

you could do this if want but i don't think it's the best idea:

Mon: chest,tri
Tue: back, bi
Wed: Legs
Thurs: Chest, tri
Fri: back, bi
sun: off
sat: off

I'm no overtraining expert but this is what i do:

day 1: chest, tri
day 2: back, bi
day 3: legs
day 4: off
day 5: off

then i just keep repeating that. i would like to have back, and bi day 3 and legs day 5 but i can't due to my schedule.

titans1854 · 04-12-2004, 01:34 PM

just try different things and see what works. if your routine works good for you stick with and only make minor tweaks like different excercises. and if it eventually stops working then it is time to completely change it.

twizted110 · 04-21-2004, 09:11 PM

your best bet on picking out a new workout is to do what i do. go out and grab a flex mag. or two and pick out the routines the pros give in the mags. and do them. you would not beleave the workout you gety from them till after your done.

BobtheBuilder · 05-21-2004, 08:08 PM

I like to do my chest and biceps on the same day. I do my triceps and back on the same day as well. I put legs in between the two upper body days. I don't have any set days. Only when I can work one muscle group without working one that is already sore. I don't know if that makes sense. The wording looks a little scrambled to me.

twizted110 · 05-21-2004, 09:01 PM

ok bob here is an idea for you. do your arms all on one day but either do tris. then bis. or alternate between the two. and as for chest back and legs. go with chest and hams or quads on one day and the back and the other leg muscle that has not been done yet on another day.

04-09-2004, 12:41 AM	#1
swick Registered User Join Date: Mar 2004 Location: Missouri, USA Posts: 48	I want to change my routine, help? Hello. I have been working out for 3 months now and I want to change my workout routine. Mainly because im a little bored with it and I just want to try something new. My workouts are a little too long also. My current routine is: Sunday: Back, Shoulders, Chest, Cardio (20 min HIIT on bike) Monday: Biceps, Triceps, Forearms, Legs, Cardio (HIIT) Tuesday: OFF Wednesday: (same as Sunday) Thursday: (same as Monday) Friday: OFF Sat: OFF I do 3 excercises and 4 sets for each body part, except legs. For legs, I do one set per body part. With this routine, each body part is being worked 2x a week. My stats: 19 yrs old. 172 lbs. 5'10-5'11 in height. Body fat (not sure, not much tho. I need to lose probably 5-10 lbs of fat) Im going to get this measured next week. I just started my diet which mainly consists of 5 meals a day with alot of protein. I take a multi-vitamin daily and drink whey shakes. My goals: I want to be lean & cut with my abs showing by the time summer arrives while at the same time gaining some size. But at this point, my abs are my number one priority. Im already pretty skinny, so gaining some muscle mass would be wonderful. I was looking into hypertrophy-specific-training and I am a little interested. Are there any other forms of this that would work for me? What other kinds of routines can you recommend for me and my goals? How is this working for you? Any help is greatly appreciated. Thanks Last edited by swick : 04-09-2004 at 01:08 AM.

04-11-2004, 06:39 PM	#5
titans1854 I'm a Berserker Join Date: Jun 2003 Location: Huntington Beach, CA Posts: 602	How about: Sun: Chest, Tri, abs Mon: OFF Tues:Back, Bi Wed:Traps, Shoulders, abs Thur: OFF Fri:Legs, abs Sat: OFF
	Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

04-11-2004, 06:41 PM	#6
titans1854 I'm a Berserker Join Date: Jun 2003 Location: Huntington Beach, CA Posts: 602	also, your pyramid should be more like 12,10,8,6 if you insist on high reps but i'd go with 10,8,6,5
	Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

04-12-2004, 01:32 PM	#9
titans1854 I'm a Berserker Join Date: Jun 2003 Location: Huntington Beach, CA Posts: 602	you could do this if want but i don't think it's the best idea: Mon: chest,tri Tue: back, bi Wed: Legs Thurs: Chest, tri Fri: back, bi sun: off sat: off I'm no overtraining expert but this is what i do: day 1: chest, tri day 2: back, bi day 3: legs day 4: off day 5: off then i just keep repeating that. i would like to have back, and bi day 3 and legs day 5 but i can't due to my schedule.
	Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

04-12-2004, 01:34 PM	#10
titans1854 I'm a Berserker Join Date: Jun 2003 Location: Huntington Beach, CA Posts: 602	just try different things and see what works. if your routine works good for you stick with and only make minor tweaks like different excercises. and if it eventually stops working then it is time to completely change it.
	Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

04-09-2004, 12:01 PM	#2
cecil Registered User Join Date: Mar 2004 Location: FLORIDA Posts: 8	what is your rep speed and how long in between sets and how many reps are you doing?-MR.CLEAN

04-09-2004, 08:26 PM	#3
swick Registered User Join Date: Mar 2004 Location: Missouri, USA Posts: 48	im trying to slow my rep speed. im taking about 1 minute-90 sec between sets. I do a pyramid style set like: 14 reps, 12 reps, 10, reps, 8 reps

04-11-2004, 06:08 PM	#4
swick Registered User Join Date: Mar 2004 Location: Missouri, USA Posts: 48	anyone?

04-12-2004, 06:53 AM	#7
cecil Registered User Join Date: Mar 2004 Location: FLORIDA Posts: 8	TITANS 1854 HAS A GOOD IDEA,YOU SHOULD NEVER DO TRICEPS ,CHEST AND SHOULDERS BACK TO BACK EVER.TOO MUCH TRICEP WORK NO RECOVERY DAY.I NEVER WORK A PUSH OR PULL DAY BACK TO BACK.I WOULD ALSO HAVE 6 MEALS INSTEAD OF 5.YOU NEED FOOD EVERY 2.5 HOURS.WORK HEAVY 6 TO 8 REPS WITH 3 WORK SETS,9 SETS TOTAL LARGE BODYPARTS,6 TO 7 SMALL.STICK TO BASIC EXERCISES,STAY AWAY FROM ISOLATION EXERCISES.DO HIT 3 TIMES PER WEEK.CHECK WAIST AT NAVEL,IF NO REDUCTION ELIMINATE CARBS LAST MEAL.NEXT WEEK CUT CARBS FROM LAST 2 MEALS,WHEN YOU DO THAT ON EVERY 4TH DAY YOU GO BACK TO EATING CARBS WITH EVERY MEAL.-MR. CLEAN

04-12-2004, 01:03 PM	#8
swick Registered User Join Date: Mar 2004 Location: Missouri, USA Posts: 48	dont you think going from working each body part 2x a week to 1x a week will hinder my progress?

04-21-2004, 09:11 PM	#11
twizted110 Registered User Join Date: Jan 2004 Location: PA Posts: 40	your best bet on picking out a new workout is to do what i do. go out and grab a flex mag. or two and pick out the routines the pros give in the mags. and do them. you would not beleave the workout you gety from them till after your done.
	Every time I step into the gym I know I'll walk out a little stronger.

05-21-2004, 08:08 PM	#12
BobtheBuilder Registered User Join Date: May 2004 Location: utah Posts: 17	I like to do my chest and biceps on the same day. I do my triceps and back on the same day as well. I put legs in between the two upper body days. I don't have any set days. Only when I can work one muscle group without working one that is already sore. I don't know if that makes sense. The wording looks a little scrambled to me.

05-21-2004, 09:01 PM	#13
twizted110 Registered User Join Date: Jan 2004 Location: PA Posts: 40	ok bob here is an idea for you. do your arms all on one day but either do tris. then bis. or alternate between the two. and as for chest back and legs. go with chest and hams or quads on one day and the back and the other leg muscle that has not been done yet on another day.
	Every time I step into the gym I know I'll walk out a little stronger.

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