paulic01

i wana lose weight but gain muscle also. ive read this forum and magazine and ive come uo with this plan, how does it look.

mon- chest triceps , 30 mins cardio
tues - back shoulders biceps, 30 mins cardio
wed 1 hour cardio, no weights
thurs -as monday
fri-as tuesday
sat - legs and abs
sun- rest

gona do strength training for 2-4 weeks until no improvement (6-8 reps),
then switch to toning/endurance (lighter weight 12-15 reps - bout 65% of strength weight)

my diet is ok, i also take ephedrine and creatine along with 250g protein per day.

how many excercises is best for each bodypart? i used to overtrain
which exercises are best?
if someone could help or email me programe on cowlin01@hotmail.com , i would appreciate it.

any help will be much appreciated

paulic01

chest

this is the only 1 i think is an adequate workout

flat bence (bar or dumbells)
incline bench (bar or dumbells)
flye (dumbells)
chest press m/c poss but need 1 other

paulic01

im especially stuck on shoulders and back.

got 2.3 exercises for biceps and triceps. could do with a couple more.

thanks again

paulic01

anyone please?

Gazhole

Read the sticky topics in this forum about putting together a decent plan.

Some things to think about:

-Why legs only once per week?
-Why pressing four times a week?
-You cant tone a muscle with a particular rep range.
-Its unlikely youll be able to lose a great amount of fat, and gain muscle at the same time.
-You're training six days in a row with only one rest day. 3 Days in a row are weights. Rest more!!!

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

BiggT

you should never do more than 2 muscle groups in a single workout, especially if you are doing cardio thats just too much. i would actually advise you to do only one muscle group per day(each muscle group once a week) if u are trying to gain but keep doing 20-30min of cardio after weights. as far as eating, i would say to you to eat eerything in sight 24/7 but since u are worried about fat (like me right now) i eat clean stuff like whole wheat bread and whole wheat anything along with tons of chicken and steak.

also i think the most important thing is pre and post-workout nutrition. i have 25ish grams of peotein in water pre-workout and 40grams in milk post with a large gatorade and half bagel with jam on it.

I do what I do because I love it

Duncans Donuts

The first part is wrong, many many individuals train movements and not muscles because it makes sense from a biomechanics point of view. I train all upper body push, pull, and legs separately and this involves multiple groups.

Working each muscle group once a week is sound advice, though.

Your resting habits suck. I can't stand it when people train so much, the fact of the matter is that anaerobic exercise does not PRODUCE gains it STIMULATES them. The stimulation occurs on off days - because the kidneys, liver, gonads, etc. etc deal with the stress of INDIVIDUAL muscles in a SYSTEMIC way. That means that when you work out just your legs or just your back, you work out your whole body to some degree.

That's not to say that you can't work out two days in a row or something, but 3-4 days a week is enough and probably more than enough. 3 days a week is ideal in my opinion.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."