m_jenkins

All right guys, check out this training program I am starting this monday. I am looking to gain size but still be able to establish a cut. I'm 6'2 185 right now, my goal will be to break that 200 pound mark.

Day 1: Monday: Chest and Triceps: ( I warm up on the bike for 5 minutes before I work out every day)
Flat Bench Press w/Straight bar:
1 warm-up exercise for 10 reps (light weight)
1 slightly heavier set for 6 reps
1 heavier set for 3 reps
2 heavy sets for 4-6 reps (reaching failure)

Dumbell Chest Press bench:
1 set of 6 reps
2 heavy sets of 4-6 reps (reaching failure)

Dips: on the machine using my body weight
2 sets, all the way down until failure

Lying Tricep Extension:
1 warm-up set of 8-10
1 heavier set of 6-8 reps
2 heavy sets of 4-6 reps

Standing Tricep pushdowns on cable machine:
1 set of 6-8
2 heavy sets of 4-6 reps

Day 2: Cardio
5 minute warm
20 minutes of intense cardio (so intense I want to PUKE! )
5 minute cool down

Day 3: Legs, Shoulders and Abs:
Seated leg extension:
2 warm up sets of 10 reps

Squats on Smith Machine:
1 warm-up of 10 reps
1 set of 6 reps
2 heavy sets of 4-6 reps

Calf Presses:
1 warm-up of 8 reps
1 set of 6 reps
2 heavy sets of 4-6 reps

Seated military press on smith machine: I hate these! my poor shoulders!
1 warm-up set of 10 reps
1 set of 6-8 reps
2 heavy sets of 4-6 reps

Dumbell lateral raises to the front:
1 set of 6-8 reps
2 heavy sets of 4-6 reps

Weighted cable crunch:
1 warm-up of 10 reps
2 heavy sets of 10-15 reps
(i use another ab exercise but it is hard to explain, it involves three sets of motions and burns my entire ab section out)

Day 4: Cardio
Same as day 2

Day 5: Back and Biceps:
Cable pulldowns to the front:
1 warm-up set of 8-10 reps
1 set of 6-8 reps
2 heavy sets of 4-6 reps

Seated back row:
1 set of 6-8 reps
2 heavy sets of 4-6 reps

Seated barbell shrugs:
1 set of 6-8 reps
2 heavy sets of 4-6 reps

Standing alternate dumbell curls:
1 warm-up set of 8-10
1 set of 6-8 reps
2 heavy sets of 4-6 reps

Standing straight bar curls:
1 set of 6-8
2 heavy sets of 4-6 reps

OK that's week one. I train to failure on EVERY EXERCISE and I rest about 1-2 minutes depending on the exercise being done. I consume a good amount of the right food, and I eat 3 protein shakes a day. I'm thinking about throwing in another ab exercise somewhere in there during the week as well. Since I am training my body so hard, I am resting that muscle group for the entire week. good or bad?

Give me some feed back on what you think, any suggestions or comments please let me know.

Go STEELERS!

m_jenkins

No comment? Anyone....anyone out there? All the knowledge out there and no one has a comment? COME ON!

Machher

looks good man looks kinda like a Max-OT training schedual but tweaked. Btw, do you have an idea of exactley what cardio you will be doing? HIIT, Max-OT, or just plain oll high intensity.

dg806

No squats on the smith machine...........

www.sbmuscle.com

m_jenkins

I'm not sure what the Max-OT training is, BUT I will look into it. The cardio is pure high intensity, I've had a torn ACL, MCL, shredded miniscus and a baker's cyst all on the same knee thanks to good ol' military training and service! So no more running for me, I work-out on the bike which seems to not beat up my knee as bad. Just a 5 minute warm-up, all out for 20 minutes, then a 5 minute cool down.

m_jenkins

Thanks DG, I will do regular squats then. I have a hard time with my knee since i've had so many surgery's on it but I push through it. If you want great results you have to give 'er hell I guess!

CowPimp

The routine isn't horrible, but it can use a lot of tweaking in my opinion. You are definitely not doing enough for legs either. Try this program three days per week, placing a minimum of one rest day in between each session:

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 12-15
Hyperextensions 2 x 12-15

Standing Calf Raises 2 x 12-15

This will give you a much better base of strong core and stabilizer muscles. As well, a full body routine will help to quickly condition you to the rigors of resistance training. You can go heavier eventually, but start with fairly low repetitions like this for a little while. As well, always warm-up and research form. Check out this site:

http://www.bsu.edu/webapps/strengthlab/home.htm

The only time it's bad to feel the burn is when you're peeing...

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dg806

The smith machine puts you body in an awkward angle and position. It will actually put more stress on your knees. Regular squats are much better and yield better results.

http://www.ironmagazineforums.com/sh...t=smith+squats (Squats with smith machine)
Pay attention to what Robert and Pfunk posted!

www.sbmuscle.com

Egoatdoor

Just a quick observation. Diet and rest will be much more important factors in gaining 15 pounds and you may be conflicting yourself a bit in trying to gain and "cut" at the same time. Myself, I'm lucky if I can gain 5 pounds of muscle in ONE YEAR. If you not gaining weight at the moment, you are going to have to start increasing your caloric intake substantially.
General observations:
- Barbell bench press and dumbbell bench press are redundant and you are also hitting the lower pecs with dips. I would do dumbbell inclines instead of flat bench dumbbells to hit the upper chest.
- Regardless of what you may think and what you see from others in the gym, building overall body mass means doing heavy leg and back work, including BARBELL SQUATS AND DEADLIFTS. 3 working sets on legs is totally inadequate. Do barbell squats instead of Smiths and then do leg presses or hack squats for 3 working sets also. Add deadlifts to the back day and do them FIRST when you are fresh and thus can do the most weight.
- Where is hamstring work ????
- I'm confused by " lateral raises to the front"? Which is it, front or lateral? "Lateral" means to the side.
- I'm skeptical that you can gain 15 pounds both training 5 days straight and doing 2 days of cardio. The body grows while it is RESTING and you are not resting at all over 5 days. I would prefer to see you take day 4 off from the gym totally or better yet, take day 2 off so you are not doing cardio the day before legs.
- Straight bar and dumbbell curls are again redundant. You basically working the same part of the bicep. I would do either barbell preacher curls or hammer curls instead of one of them.

Most good experienced personal trainers when they see " I consume a good amount of the right food" would say " how much are you eating in number of calories, and grams of protein, carbs and fat"? If you cannot answer, they would ask you to keep a log for a week or two and 99% of the time when people do this, they see that they are not 1) eating as much as think and 2) getting enough protein ( as in an absolute minimum of 1 gram per pound of bodyweight) and carbs to fuel muscle growth. Take it from someone who was one of those people years ago.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

camarosuper6

I dont fully agree with the Smith machine squats being "bad". I think they can be used very well...

MAX OT is a good program. Thats what Im guessing your using, judging by the rep range and overall sets.

"TOLERANCE is the virtue of a man without convictions"

G.K.Chesterton


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