advice on my routine

[carli]

Monday - chest(16sets) triceps(16sets) 20mins cardio

Tuesday - cardio and abs

Wednesday - back(20sets) biceps (16sets) 20 mins cardio

Thursday - cardio and abs

Friday - legs (20sets) shoulders (20sets) 20 mins cardio


Im in my cutting phase at the moment hence so much cardio but be wanting to build hard muscle aswell , how does my routine look?

 

[Marat]

Looks like you haven't put any effort into researching anything.

The link in my signature is a good start.

 

[carli]

im planning on cutting for next 2 months or so , so what your trying to tell me is you cant do both at the same time ?

 

[Gazhole]

Correct. Building muscle and losing fat at the same time is pretty much a biological impossibility. Pick a goal and run with it. You have your whole life to get where you want to be, so just look at the big picture.

Theres not much information to work on there, all i see is a list of bodyparts rather than a program. Can you give us a little more to go on? Exercises? Sets? Reps?

Just from what you've posted i can already see a variety of problems, but don't worry everybody makes these ones at first :


1. Too much pressing. You need to balance it out with an equal amount of back work or your shoulders are going to be fucked real soon. Definitely need to rethink your training split to better accommodate this.

2. Too much volume. You're doing 40 sets a workout! This is probably too much even for some pro bodybuilders with years of experience and copious amounts of steroids! I do less than half the volume per workout you're doing, 10-20 sets a workout is ample.

3. You definitely need more leg work, and cardio doesn't count. If you want to grow? LEGS. You want to cut? LEGS. You want to get stronger, faster, fitter, better in bed or at math? LEEEEEGS. They're the hardest, most taxing exercises you can do and thats why they're magic.


Read that link up there Marat told you to read and by god read it well. It may just be the most important page you ever load in your web browser.

 

[carli]

ok so Chest - 4 sets flat bench reps of 12 10 8 6
4 sets incline reps 12 10 10 8
4 sets decline 12 10 10 8
4 sets incline cable flys reps 12 10 8 6

tris - 4 sets tricep dips 10 10 10 10
4 sets rope pull down reps 12 10 8 6
4 sets skull crushers reps 12 10 8 6
4 sets tricep extensions reps 8 8 8 8

back - 4 sets wide grip pull ups reps 8 8 8 8
4 sets lat pull down reps 12 10 8 6
4 set bentover row reps 12 10 8 8
4 sets cable pulley reps 12 10 8 8
4 sets romanian deadlifts 12 10 8 8

biceps - 4 sets preacher curls reps 12 10 8 6
4 sets barbell curls reps 12 10 8 8
4 sets dumbell curls sitting down reps 12 10 8 8
4 sets reverse curls with e to z bar reps 12 10 10 8

legs - 4 sets squats reps 15 12 10 8
4 sets leg extensions reps 12 10 10 8
4 sets leg curls reps 12 10 8 8
4 sets calf raises 12 12 10 10
4 sets leg press 12 10 8 8

shoulers- 4 sets military press reps 12 10 8 8
4 sets shoulders press with dumbells 12 10 8 8
4 sets side lateral raises reps 12 10 8 8
4 sets front lateral raises reps 12 10 8 8
4 sets shrugs reps 12 10 10 8

Iv been doing this routine and it has been working quite well , but i get what you are sayin so instead of 16 sets make it 20 on the chest so that and back are even?

when your sayin too much volume but i gathered you have to get in a good variety for all parts of the muscle ?

thanks for the reply buddy

 

[juggernaut]

Carli,
Too many variables left unanswered.
What are your goals? You stated you're going to cut. Cut for what? Soccer? Beach weather? Figure? Bodybuilding? Who told you needed to cut anyway?
Are you using gear? What's your diet like? Are you supplementing with creatine?
How many days of cardio do you do? How long has this routine worked for you?

Finally, who put this routine together? Muscle and Fitness? Your boyfriend? Eric Broser? It sucks.
Sorry.

 

[carli]

my goal is to get ripped lose bodyfat as im about 20% now and keep/ gain strenght for bulking in a few months

Its for summer time

my diet is posted in the nutrition section

its bin workin the last yr and a half i have gotten bigger an stronger and ripped when i want to but im just looking for any other suggestions

it may suck that it was im looking for advice/suggestions on it maybe some change but all i seem to getting on this site is critisism

 

[Built]

Carli, can you give us a little help here - what are your measurements right now - calf, thigh, hip, waist, chest, shoulders (all the way around with your arms down) and bicep? Also how tall are you and what do you weigh?

What weight do you squat, and do you go below parallel on these?

Finally, what macros are you running for your cut diet, and how long are you giving yourself to hit goal weight?

 

[juggernaut]

it may suck that it was im looking for advice/suggestions on it maybe some change but all i seem to getting on this site is critisism

I concur that I'm a bit hostile, but rest assured, we will help you. If I came off a bit nasty I didnt mean too. I would like to help and now, you two of IMs finest-Gaz and Built. they freakin rock when it comes to advising people. I will help if you'd like too.

 

[big60235]

it may suck that it was im looking for advice/suggestions on it maybe some change but all i seem to getting on this site is critisism

Bro, simmer down a bit. The guys here are willing to give you more advice and suggestions then you or most would be able to handle. They are just asking for all of the information they need to give you the advise/suggestions you are asking for. Most of the posts are quick answers and may come across a little harsh it is just the nature of the beast or maybe roid rage!!!
Take a breath and answer the questions to the best of your ability. The information you seek will follow grasshopper.

 

[carli]

ok so my calf is 14 inches
thigh 21
waist 34
chest 40
bicep 13
shoulders 47

im 6ft 1 weight 82kg/13stone (iv put on bit of weight over xmas period)

i squat 80kg right down to the calfs

tryin to find out my macros at the moment as i only know calorie intake from last time which is around 2500 calories as iv cut out some food from the diet

 

[carli]

Bro, simmer down a bit. The guys here are willing to give you more advice and suggestions then you or most would be able to handle. They are just asking for all of the information they need to give you the advise/suggestions you are asking for. Most of the posts are quick answers and may come across a little harsh it is just the nature of the beast or maybe roid rage!!!
Take a breath and answer the questions to the best of your ability. The information you seek will follow grasshopper.

im doing my best now buddy, im trying to get everything right this time

 

[Built]

6 feet 1 inch and 180 lbs? You're THIN! You don't need to cut - son, you need to grow! You're squatting deep and that's a good thing. From here, you just need to keep doing that, putting more iron on the bar, and eating. Minimize - but do not eliminate your cardio. 20 minutes of moderate intensity after your workouts will be plenty. Focus your training on heavy compounds like the squats you're doing, also deadlifts, bench press, and weighted chins (please, no wider than shoulder-width, save your rotator cuffs).

You could use more leg work - your legs need some size and so do your arms (I rarely say this, you'll probably find your arms will grow with the heavy weighted chins and emphasis on heavy compounds if you're eating well).

What diet do you current run - how many calories, how many grams protein, carb and fat? Toss a typical day into fitday and post up some ballparks for us.

 

[irish_2003]

too much volume

too much volume

too much volume

 

[carli]

it may sound thin as iv ben told but the belly and the handle bars are there to see which is what im tryin t get rid of most everywhere else would be ok i guess..

MEAL 1 : 3 scoops oats (scoop from protein tub)
1.5 scoops protein with water


MEAL 2 : 200g chicken fillet
200g mixed veg
1 1/2 dessert spoon udos

MEAL 3: 200g chicken fillets
200g mixed veg
1 1/2 dessert spoon udos

MEAL 4: 200g steak
200g baked/boiled potatoes
200g mixed veg
1 1/2 dessert spoon udos

MEAL 5: 200g chicken fillets
mixed salad

around 2500 calories
iv got rid of a few tings off it as there prob bit too much carbs , im in the middle of getting the macros but at the moment i have 241g protein 86.2g carbs

 

[Built]

List up the rest of your macros - nobody here can be arsed to figure them out for you.

 

[carli]

its hard enough when theres no packets around and i have to use google for some of it , but iv got 241g protein 86.2g carbs 38g fat, but i think that is about right . theres not much fat not so much carbs but lots of protein

 

[Built]

That's only about 1600 calories. How long have you been dieting on such low calories, and how much weight have you lost?

 

[carli]

it was about 2600 i got rid of a few tings as i was told there was too much in it and a little too much carbs but i was fat i lost a stone as i grew taller and started working out, im started back on this diet today with the same routine untill i feel and look were i want to be, just to lose the belly an handle bars hardest thing to do

 

[Built]

You're not muscular enough - you're just going to turn into a skinny fat bitch if you eat and train like this.

What is your maintenance calorie-level, do you know? Around 2700, something like that?

 

[carli]

maintenance calories is about 10 calories per pound im 190 pounds so about 1900 calories for maintenance, so i should be eatin that or less?

so BUILT your saying that this diet is wrong for my training routine and what im looking for?

 

[Built]

Maintenance is about 15 times bodyweight for most. I'm a middle aged woman and at 145 lbs my maintenance is about 2200.

You will not achieve the goal you seek with your current diet and training.

 

[carli]

ok for the diet ill put back in the foods and the meal iv taken out of it and it should bring me up to 2850 - 2900 and my maintenance is 2850 , i was told maintenance was 10 calories per pound so thats wrong info? and with the training ill get down the volume and less cardio

 

[Built]

Please read the link in my sig on getting started - I'm addressing questions you have that are all answered in there.

 

[juggernaut]

Maintenance is about 15 times bodyweight for most. I'm a middle aged woman and at 145 lbs my maintenance is about 2200.

You will not achieve the goal you seek with your current diet and training.

lady is correct.

 

[big60235]

ok for the diet ill put back in the foods and the meal iv taken out of it and it should bring me up to 2850 - 2900 and my maintenance is 2850 , i was told maintenance was 10 calories per pound so thats wrong info? and with the training ill get down the volume and less cardio

Great work bro. You have answered most the questions that you could and have been given great advise. The biggest thing you did which is always the hardest to to listen. The advise you have been given in spot on. Maintenance is 15 times bodyweight and I would address the workout. Spread out the bodypart throughout the week and lower the volume. Keep cardio to a couple of times per week and treadmill only below 3 mph but incline as high at it will go or stairclimber fairly slow paced.

 

[carli]

i dont do much high intensity , i have it at 15% incline ( which is the max ) and about 6.7kph usually about 20 mins which i consider very good, i have read through alot of stuff and i get the idea now , now its just about the workout.

When you say lower volume you mean instead of 4 or 5 sets only do about 3 sets on each exercise ?

 

[Built]

Fewer sets, and fewer reps yes.

 

[juggernaut]

heavy weight, lower volume.

 

[Gazhole]

Dayum, 1600 calories is crazy low. Im 185lbs, albeit shorter than you at 5'9", and my maintenance is 3200-3300 a day. 1600 is probably too low even for cutting, haha! That said, i agree with Built that you need to put some good quality muscle on. Aim for over 3000 calories a day, for sure, and ramp it up from there as you start to put on mass.

Read that getting started link, too. It'll give you a tonne of quality information and get you up to speed so we can build off that and really help you with specifics.