Lacoste

I have read some of the other threads, and I have gotten a pretty good idea how to develop a good workout plan. I started lifting 2.5 weeks ago, and have already noticed some good gains, and would like to get a little more serious. As of now, I basically hop in the gym and do whatever I feel like. I need help to create a good split and make some real progress.

My general goals are to stay lean with muscle. I don't want to get TOO big and bulky. I am on a solid diet (with the help of Built's and others' advice), and am very determined and willing to do whatever it takes.

I enjoy going to the gym often. If you guys could help me create a 4-5 day routine, that would be ideal. I have a rest day tomorrow, so that would give me time to develop my plan.

I am the type of person who likes to get told pretty much exactly what to do. So as an example, could you guys post something like this:

Day 1 - (list body part(s) trained) push/pull
- Exercise 1
- Exercise 2
- Exercise 3
or
- Exercise 4

Day 2 - (same deal)
- Exercise 1
- Exercise 2
- Exercise 3
or
- Exercise 4

Day 3 - (same deal)
- Exercise 1
- Exercise 2
- Exercise 3
or
- Exercise 4

Day 4 - (same deal)
- Exercise 1
- Exercise 2
- Exercise 3
or
- Exercise 4

--------------------------------

It would help me out a great deal. I look forward to your help

Built

Got Built? » Open Source Fitness - Get started here

Diet: read the first two articles
Training: scroll to the end of baby got back for a completely worked out split
Cardio: scroll to the end of "how to do cardio if you must" for a sample month of diet, lifting using baby got back as a base, and varied cardio

Cheers.

Lacoste

Sounds great Built! Thanks a bunch for all the help

Built

Lemme know how it works for you.

Lacoste

Finished my first day on the program!

Started off with 5 minutes on the bike.

- Flat bench press
- Inclined dumbbell press
- Declined dumbbell press
- Tricep push downs
- Pulley flys
- Pulley decline press
- Dips
- Some other tricep machine
- Pec deck

Finished with some steady rate cardio (20 minutes) on the elliptical.

I think I might have done too much today? I feel great, and yesterday was a rest, so I felt the need to compensate Tomorrow is back/bicep day. Probably going to throw in some core as well.

rahaas

Looks like allot to me.
If I did so many incline and declines on one day along with flys and a pec machine I'd be sore for a week.

Built

That's not on my blog!

Where are you getting THIS?

Lacoste

Lol, I was looking at other routines on the internet. Can't remember where I found this one, but it based on chest/tricep, back/bicep, shoulders/legs. I randomly throw in core exercises and have one cardio day, but still do some less intense cardio every other day.

I think I should be focusing more on push/pull than specific body parts? I'm just really eager to get in the gym and start lifting everything in sight, I need more discipline

rahaas

I think you really need to be carefull of overtraining. What will happen is you will be disappointed with the results then eventually quit training all together or find out the hard way that you should have just listened to Built's advise from the start. So why not ignore all of the bad advise that constantly circulates around by people just out to make a buck on the net. Listen to Built, she knows her stuff and the results you will see will prove it.

Lacoste

Yeah, you are very right. I think it's more of a mental thing. If I only do a few different workouts, I don't feel as satisfied. I think I'm very hard on myself in that way. A lot of times if I leave the gym and didn't do cardio, I feel really bad about it. In the same sense, if I feel I can keep lifting, I usually try to. Once I get in the rhythm I should be able to follow instructions better

rahaas

Trust me when I say this: when you get the right lifting program down you will not need the cardio at the end of your sets, at least not now. You won't have the energy left for it
Same rule applies with proper training as in many other things: work smarter, not harder.

Merkaba

I think this depends on the type of workout one looks for. I can always take a jog. The only time I don't have the energy is after a jog. However, yes, lacoste definitely should get an official Overtraining Pin/Medal/Award for that workout. Be careful of crap floating around on the internet....Oh wait,this post could be considered that too! Remember that all youre doing is telling your body where to put nutrients. You don't have to kill your muscles to do that.

Ban 2 1/2 's !!!!!!
--------------------------------------------
Some Pics. All Natural

Built

Gold.

Lacoste

True enough. I'm really not sure if I should still be on a cut or not...I want to maintain my weight, or possibly go up 5 pounds, while lowering my BF%.

Should I start off by eating at maintenance and continue lifting (after a few tweaks to my routine of course!), then see if I like the results? Or if I really want to lower BF%, should I still be eating on a cut?

Also, how does watermelon with my whey+water shake PWO sound? I usually have oats+whey+water 1 hour before my workout, and whey with water after. I generally work out fairly late at night (9:30pm), but I heard eating some fast release carbs PWO helps move the protein to the muscles.

rookie325

dude you seem to be taking on a lot. dont even worry about cutting. get a solid clean diet with a solid program. listen to built, she helped me in a huge way. dont over complicate things.